Happy Baby Bag

Happy Baby Pose , or Ananda Balasana , is a soothing and relaxing yoga pose that stretches the inner thighs, hips, and lower back. This pose is fantastic for releasing tension in the back and hips, while helping to calm the mind and improve digestion.

Correct technique

How to perform Ananda Balasana :

  1. Start by lying flat on your back with your knees bent and your feet on the mat.
  2. Breathe in and pull your knees in towards your chest.
  3. With an exhale, grab the outside of your feet with your hands and gently bring your knees toward your armpits.
  4. Keep your ankles directly above your knees, and gently press your feet towards the ceiling.
  5. Keep your back and tailbone in contact with the mat, and breathe deeply while holding the position for 5-10 breaths.

Common mistakes

  • Lifting the lower back : Avoid lifting the lower back from the floor. Keep the tailbone pressed down to maintain a long and relaxed back.
  • Excessive strain on the knees : Avoid pulling the knees too hard against the armpits. Use your breath to release the tension in your hips.
  • Tense shoulders : Let your shoulders relax and sink towards the floor. Avoid pulling your shoulders up towards your ears.

Modifications and variations

If you want to make the Happy Baby Pose more comfortable or vary the position, try these tips:

  • Use a strap : If reaching your feet is difficult, use a strap around the soles of your feet to extend your reach.
  • Alternative arm placement : If your shoulders are tight, you can hold the back of your thighs instead of your feet.
  • Rock from side to side : For a gentle massage of the lower back, you can gently rock from side to side while holding the position.

Video demonstrations

1. How to Perform Happy Baby Pose (Women)

Here you get a detailed instruction of Happy Baby Pose , focusing on how you can open your hips and stretch your lower back in a safe way.

2. Happy Baby Bag with variations (Women)

A useful video showing how to modify and vary the Happy Baby Pose for different levels.

Number of repetitions and sets

Hold Happy Baby Pose for 5-10 breaths. You can use this position at the end of your yoga practice as a relaxing ending or as part of a longer restorative yoga sequence.

Breathing technique

Breathe calmly and deeply as you relax your hips and lower back. Use each exhalation to lower your knees a little deeper towards your armpits and release tension in your body.

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