SupineBeginner
Happy Baby Deep
Ananda Balasana
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About This Pose
Happy Baby Deep (Ananda Balasana variation) takes the traditional Happy Baby pose into a more intense hip-opening experience. By drawing the knees wider and deeper toward the armpits while holding the outer edges of the feet, this variation creates a more profound release in the hips, groin, and inner thighs. Despite the increased intensity, the pose maintains its playful, childlike quality that calms the mind and releases stored tension.
Step-by-Step Instructions
- 1
Lie on your back
- 2
Draw knees wide toward armpits
- 3
Hold outer feet
- 4
Stack ankles over knees
- 5
Draw knees down
- 6
Rock gently if desired
Alignment Cues
- Relax face completely
- Steady easy breathing
- Keep tailbone down
- Let hips release
Benefits
- Deeply releases hip tension
- Opens inner thighs intensely
- Relieves lower back compression
- Calms the mind
- Reduces stress and anxiety
- Stretches spine gently
Modifications
- Use strap on feet
- Support head
Variations
- With rocking
- Asymmetrical
Cautions & Contraindications
Cautions
- Keep tailbone grounded
- Avoid strain
Avoid this pose if you have:
- Hip injury
- Knee pain
Quick Facts
Primary Focus
hipsSecondary Focus
spine
Suggested Hold
60 seconds
Tags
supinehipsrestorativebeginner
Equipment
yoga mat
