Happy Baby Pose • Ananda Balasana


STEP 1 - Begin by lying on your back. With your knees bent, bring your legs close to your chest and belly. Hold the outsides of your feet with your hands and widen your legs so your knees come on either side of your torso.

STEP 2 - Draw your knees toward your armpits. Flex your feet and bring your ankle directly over the knee so your shins are perpendicular to the floor. Gently push your feet into your hands and pull the hands down to create resistance.

STEP 3 - Relax with an exhale and draw your tail bone down toward the floor. Lengthen the crown of your head away from the tail bone, coaxing your thighs in toward your torso and down toward the floor as you lengthen the spine. Rock and move for a few breaths. Release the feet back toward the floor.

Target Area:

Hips, Low Back

Therapeutic Focus:

Stretches the hips, inner and outer, lengthens the spine and restores calmness in the body and mind. A great stress reliever and also can be rejuvenating.

Props & Modifications:

Hold onto the backs of the thighs. If you have a strap, bring it to the bottoms of the feet, underneath the ball mound of the big toe. Hold the strap with each hand.