Happy Baby Pose (Ananda Balasana): Meaning, Steps, Contraindications & Benefits

Image supply: Canva

Happy Baby Pose is about discovering a yogic approach to attract consideration to the hip joints. This pose is a good hip opener for rookies and an answer to any decrease again drawback.

Assume the pose by mendacity in your again along with your knees bent. Lift your toes off the ground and open your knees just a little additional out than your torso. Hold the skin fringe of your bent toes with the suitable arms and pull your knees in the direction of your armpits.

In addition to stress-free the again, the Happy Baby pose concentrates and stretches the hamstrings, groins, shoulders and chest muscular tissues. It opens the hips, calms the thoughts and brings pleasure.


Ananda Balasana is a Sanskrit title for this pose. Here "ananda" refers to "happiness" and "bala" means "child" and "asana" means "pose". Combining root phrases which suggests: In English it’s translated as blissful child pose.

The proven fact that the physique mimics the posture of a contented child explains its title as blissful child pose or blissful child pose. Alternatively, all 4 limbs which are away from the physique in opposition to gravity resemble a useless beetle, therefore named accordingly.

Ananda balasana is described within the Hatha Yoga texts. It was described as Kandukasana (Ball Pose) below Sritattvanidhi within the 19th century.

Mythological which means

The story of King Dashratha and his three wives eager for their youngster (happiness) is ascribed to Ananda Balasana.

For this function Dashratha carried out a particular yajna (sacrifice) referred to as Ashwa Medha. Ashwa refers to “now” and “Medha is“ purification. ”As a consequence, a golden vessel of pudding emerged from the sacred hearth. Dashratha shared the pudding along with his wives as he was commanded, and all his wives grew to become pregnant.

Here Dashratha represents the yogi since "Dashratha" means "one who controls the mind and senses". His oldest spouse was "Kaushalya" which refers to "skill".

When Dashratha made the sacrifice and shared its outcomes with Kaushalya, Rama was born. "Rama" means "the one who gives happiness".

The union of Dashrath and Kaushalya after the sacrifice (Ashwamedha Yajna) represents "yoga", i. H. To management the thoughts and senses presently with the purification of ideas. When shared with ability, it results in internal charisma or happiness.

Inner charisma and pleasure (Rama) are all the time accompanied by three different qualities. These are mindfulness (Lakshman), friendship or no rivalry (Shatrughna) and expertise (Bharat).

This sums up the pursuit of internal pleasure by skillfully controlling the senses and thoughts; H. Ananda balasana.

Ananda Balasana Exercise information

Happy Baby Pose Exercise GuideImage supply: Canva


  1. Do not observe ananda balasana throughout being pregnant or menstruation.
  2. Avoid this pose when you injure your knees or ankles.
  3. Also, don’t try this pose with an damage to the neck and shoulders.

Preparatory poses

How To Do A Happy Baby Pose (Steps)

happy baby pose performing cuesImage supply: Canva

  1. Lie in your again, bend your knees and put your toes on the ground.
  2. Inhale, elevate your legs, and pull your knees in the direction of your armpits, making your legs wider than your torso.
  3. Bring your arms between your knees to carry the skin fringe of your toes.
  4. Keeping your knees bent, tuck your chin in your chest and relaxation your head on the ground.
  5. You can strive rolling sideways on the again or rocking your physique backwards and forwards.
  6. Holding the pose, press your tailbone to the ground and flex your toes for 30 to 60 seconds.
  7. Exhale, let go of your legs and arms on the ground.
  8. Relax the physique in Savasana.


Ananda balasana is a posture for rookies. However, it’s crucial to watch the next particulars to keep away from damage.

  • Avoid arching your tailbone by intentionally urgent it to the ground.
  • Make certain your ankles are aligned over your knees.
  • Moving the physique backwards and forwards is elective and keep away from this step if there’s pressure on the neck.

Follow up poses

Downward Facing Dog (Adho Mukha Svanasana)

Props and modifications

The following modifications can enhance the opening of the hip joint in a contented child posture.

  1. Yoga strap – If it isn’t doable to achieve your toes and hold your backbone straight on the ground, wrap a yoga strap round your toes. Hold the ends of the strap to take care of the pose and expertise stretching and leisure.
  2. Against a wall – While conserving your toes flexed within the last pose, press your heels in opposition to the wall. It gives additional help to assist maintain the pose longer.
  3. Neck roll – Hold a pad between your knees as you carry your knees in the direction of your physique. It retains the legs wider than the torso and totally opens the hips.
  4. Pillow – Keep a pillow below your neck whilst you carry out the pose. This posture is helpful for individuals who put pressure on the neck. Using the pillow below the neck makes it simpler to carry the pose.


These variations may be finished to introduce further stretch and motion into the blissful child pose.

1. Happy Baby Pose Hold your toes

happy baby pose holding toesImage supply: Canva

Perform the pose by wrapping your thumb, index finger, and center finger round your large toes as an alternative of holding your toes. This variant is most popular by rookies. Holding your toes is extra accessible than holding the skin fringe of your toes.

2. Happy child pose leg by leg

Ananda Balasana one leg at a timeImage supply: Canva

This is a less complicated variation the place one leg is flat on the ground. However, the alternate knee is pulled in the direction of the shoulder. Hold the skin fringe of your toes and produce the suitable hand from the within of your knee. With your toes bent, lengthen your decrease leg in the direction of the ceiling.

3. Ananda balasana crosses the elbows

happy baby pose crossing elbowsImage supply: Canva

Here the steps keep the identical till the knees are opened wider than the torso. Then the arms are raised above the elbows. Reach the skin fringe of your left foot along with your proper hand and vice versa.

Therapeutic makes use of

  1. Ananda balasana Relieves muscle rigidity within the decrease again. Hence, it’s useful to alleviate again ache.
  2. It is helpful to calm the thoughts. Therefore, do it to unravel psychological issues like stress, nervousness, and so forth.
  3. As a research in ache drugs, this perspective was discovered to be therapeutic Women with continual pelvic ache.
  4. It is a good methodology for menstrual cramps reduction and reduction.

Happy child pose advantages

1. Stretches and strengthens the hip flexors

Ananda balasana is about opening the hip flexors and relieving the stress that has gathered on this area. Stretching the hip muscular tissues improves and strengthens the blood provide.

2. Stretches the groin, internal thighs and hamstrings

The place of the decrease physique is such that the thighs are repeatedly prolonged. It expands the thigh muscular tissues and stimulates the groin space. It prepares the physique to forestall damage to those muscular tissues by enhancing flexibility.

3. Massages the belly organs

It's a mild approach of massaging the inner organs. Holding the pose contracts the core muscular tissues and internally stimulates the digestive organs. It facilitates higher digestion.

4. Stimulates the kidney

Ananda balasana is an efficient pose for enhancing kidney perform. It finally improves the blood filtration course of and removes toxins.

5. Activates the photo voltaic plexus and the sacral chakra

Ananda balasana is a good posture for offering energetic advantages. It opens the Muladhara and Swadhisthana chakras within the physique. Activation of the Muladhara and Swadhisthana chakras improves the functioning of the reproductive organs. It additionally improves consciousness and awakens the inventive facet of the yogi.


Happy Baby Pose is a yogic pose that permits you to take a break in life and revitalize your self. It is very the necessity in at the moment's world to reside a life that’s joyful and stress-free.

Therefore, activate the blissful mode by immersing your self within the divine youngster current inside us and exploring pleasure.


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