Happy Baby PoseAnanda Balasana

Ananda Balasana, or Happy Baby Pose, is a playful reclined hip-opener where you lie on your back, draw the knees toward the armpits and hold the outer edges of the feet. It gently stretches the inner thighs and groin while easing the lower back and sacrum. Calming and beginner-friendly, it is taught gently and with care, women-first, in Kolathur.

1. 1

   Draw knees in

   Lie on your back and, as you breathe out, bend the knees and draw them gently toward your belly.

   ↓ Exhale
2. 2

   Hold the feet

   Reach up and take hold of the outer edges of your feet with your hands, or loop a strap over each foot if the hands do not reach.

   ↑ Inhale
3. 3

   Open the knees

   Widen the knees a little wider than the torso and draw them toward the armpits. Stack each ankle over its knee so the shins are upright.

   • Hold
4. 4

   Rock and release

   Flex the feet and gently draw down through the hands. You may rock slowly side to side. To finish, release the feet and rest with the soles on the floor.

   • Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Gently opens the hips, inner thighs and groin
• ✓Eases tension in the lower back and broadens the sacrum
• ✓Offers a soothing release after back-bends and twists
• ✓Calms the mind and helps relieve stress and fatigue
• ✓Lightly stretches the hamstrings while you stay supported on the back

• Avoid or modify in pregnancy, as the deep knee-to-chest shape may not be comfortable
• Take care with knee or hip injury and keep the range gentle
• Avoid straining the neck; keep the head resting on the floor throughout

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.