SupineBeginner
Happy Baby Pose
Ananda Balasana
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About This Pose
This Happy Baby variation (Ananda Balasana) offers modified hand placement options to accommodate different body proportions and flexibility levels. Whether holding the ankles, shins, or using a strap, this accessible version provides the same hip-opening and stress-relieving benefits while honoring individual anatomy. The key is maintaining comfort while receiving the pose's restorative effects.
Step-by-Step Instructions
- 1
Lie on back
- 2
Draw knees to chest
- 3
Hold outer feet
- 4
Open knees wide
- 5
Keep ankles over knees
- 6
Relax and breathe
Alignment Cues
- Slow relaxed breathing
- Soften entire body
- Let hips release
- Keep shoulders down
Benefits
- Accommodates all body types
- Opens hips accessibly
- Releases lower back
- Reduces stress
- Offers grip options
- Maintains restorative quality
Modifications
- Use strap around feet
- Hold shins instead
Variations
- With rocking
- One leg at a time
Cautions & Contraindications
Cautions
- Keep back grounded
- Relax jaw throughout
Avoid this pose if you have:
- Hip injury
Quick Facts
Primary Focus
hipsSecondary Focus
spine
Suggested Hold
60 seconds
Tags
supinehipsrestorativebeginner
Equipment
yoga mat
