How to Achieve the Perfect Happy Baby Pose

Ananda Balasana or Happy Baby Pose is a helpful cool down pose that supports relaxation. 

Young woman wearing all black doing yoga in the park on an eco friendly yoga mat on very green grass and on a sunny day she is doing the happy baby pose with her hands holding her feet


  • Gently stretches the inner groin and the back spine
  • Calms the brain and helps relieve stress and fatigue 

The Pose

  • Lie on your back
  • Exhale, bend your knees into your belly
  • Inhale, lift your shoulders to grip the outsides of your feet with your hands
  • Open your knees slightly wider than your torso, then bring them up toward your armpits
  • Position each ankle directly over the knee so your shins are perpendicular to the floor
  • Flex through the heels
  • Gently push your feet up into your hands as you pull your hands down to create resistance.
  • Beginner variation: If you can't easily hold your feet with your hands, try holding each foot with a yoga strap looped around the middle arch. 

Breaths Hold for 3 to 5 breaths


  • Pregnancy
  • Neck injury, support head on a thickly folded blanket

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