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Happy Baby Pose-Anandabalasana

Happy Baby Pose

  • Anandabalasana

Anandabalasana is an beginner level yoga asana performed in the supine position. The name is derived from the Sanskrit words ‘ananda’, meaning happiness, ‘bala’, meaning child and ‘asana’, meaning posture respectively. The Happy Baby Pose stretches the inner thighs, groynes, hamstrings, and spine while calming the brain. By performing this pose regularly, a person can reduces anxiety and awaken a well balanced nervous energy. Anandabalasana stimulates  svadisthana chakra (spleen or sacral)  and Muladhara chakra (or the root chakra).

Steps to do Happy Baby Pose / Anandabalasana

  • Lie on the back.
  • Bend the knees, so that the soles face the ceiling. Knees away from each other.
  • Hold the feet from either from inside or outside and pull the feet down so that the knees and are pushed down towards the mat.
  • Try holding the feet for a few natural breaths and feel the stretch at the groin area.

Tips for beginners

  • If you are unable to reach your feet, consider wrapping a belt or scarf around each foot arch.
  • In case you are not able to attain final posture, you can just hold your ankles or shins.


  • Stretches the spine, back and inner groins.
  • Opens up shoulders and chest.
  • Relaxes the sacrum.
  • Calms the mind and helps relieve the stress.
  • Relieves lower back pain.

Watch out for

  • It is best to avoid this asana, if you have an injury in the groin area or the hamstrings.
  • Avoid during menstruation or knee injury.


  • You can also deepen the practise of this asana by keeping your toes together.
  • You can also perform this asana by keeping each leg alternately bent and straightened to provide a gently rocking motion.