(Ananda Balasana): Techniques, Benefits, Variations

Level – Beginner

Happy Baby Pose

(Ananda Balasana)


Happy Baby Pose Prep & Practice


Come to lie down on your back. Bring one knee into your chest and then the other.


Flex through both feet and grab a hold of the outside of each foot with your hands.



Open your knees a bit wider than your torso and draw them up toward the armpits. Ankles come to stack over the knees.


Push your feet into your hands as you pull your feet toward you to create a gentle resistance.


To come out of this posture, release the feet and draw your knees back into your chest first.


  • Hold the shins or ankles 
  • Bring a blanket or block underneath the neck
  • Loop straps around the sole of each foot and hold on to the straps

Physical, Mental, and Emotional Benefits

  • Opens the hips
  • Stretches the hamstrings
  • Calming, can be used for stress relief
  • Releases the lower back


  • Knee injury
  • Pregnancy
  • Neck Injury
  • Shoulder Injury

Thoughtful Sequencing

Seated Spinal Twist/Half Lord of the Fishes (Ardha Matsyendrasana) Left and Right, Seated Forward Bend (Paschimottanasana), Bridge (Setu Bandha Sarvangasana), Plow Pose (Halasana), Happy Baby (Ananda Balasana), Reclined Twist (Jathara Parivartanasana) Left and Right, Corpse Pose (Savasana)


Want more yoga pose tutorials? See more in my Yoga Pose Directory.