Reclined · beginner

Happy Baby

Ananda Balasana

On your back, holding your feet, knees wide. Undignified and extremely effective.

Happy Baby Photograph coming soon

A rigged MakeHuman figure animated into Happy Baby from this guide's own alignment cues — not a photo or scan of a real instructor. Same avatar as Mountain Pose and Downward Dog. Knees drawn toward the armpits with the hands to the outer feet, the shoulders and the whole back staying down. Built with MPFB2 from the MakeHuman community CC0 system assets.

How to do it

  1. Lie on your back and draw both knees toward your armpits.
  2. Take hold of the outer edges of the feet, or the shins or a strap.
  3. Keep the ankles above the knees, shins vertical.
  4. Let the tailbone stay heavy on the floor and rock gently if you like.

Why it helps

  • Opens the inner thighs and hips
  • Releases the lower back against the floor
  • Calming, and hard to do tensely

Common mistakes

  • Pulling the feet down so the tailbone lifts and the lower back rounds off the floor.
  • Gripping the shoulders up around the ears.

Before you try it

  • Use a strap rather than forcing the reach. Not comfortable in later pregnancy.

This is general information, not medical advice. If you're working with an injury, a health condition, or you're pregnant, check with a doctor or physical therapist and tell your teacher before class.

Make it easier

  • Strap around each foot.
  • Hold behind the thighs instead.
  • One leg at a time.

Where this pose shows up

Styles restorative yin

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