SupineBeginner
Happy Baby Pose
Ananda Balasana
www.yoga-sequencing.com
About This Pose
Happy Baby Pose (Ananda Balasana) is a joyful supine hip opener that mimics the natural position of a contented infant. By drawing the knees toward the armpits while holding the outer edges of the feet, this pose creates a deep opening in the hips and inner thighs while gently releasing the lower back and sacrum. Its playful nature naturally elevates mood and releases tension.
Step-by-Step Instructions
- 1
Lie on back
- 2
Bend knees toward chest
- 3
Grab outer edges of feet
- 4
Open knees wider than torso
- 5
Stack ankles over knees
- 6
Rock gently side to side
Alignment Cues
- Gentle rocking motion
- Deep relaxed breaths
- Keep tailbone down
- Soften inner thighs
Benefits
- Opens hips and inner thighs
- Releases lower back
- Stretches groin
- Calms the mind
- Elevates mood naturally
- Releases sacral tension
Modifications
- Use strap around feet
- Hold behind knees
Variations
- One leg at a time
- With stillness
Cautions & Contraindications
Cautions
- Keep tailbone grounded
- Relax neck completely
Avoid this pose if you have:
- Hip injury
- Knee injury
Quick Facts
Primary Focus
hipsSecondary Focus
spine
Suggested Hold
60 seconds
Tags
supinehipsrestorativebeginner
Equipment
yoga mat
