Yoga · Beginner
Happy baby
Ananda Balasana
Happy baby is a reclined hip opener where you lie on your back and hold your feet with your knees open wide. It gently stretches the inner thighs and hips while your back rests on the mat. The aim is a heavy, grounded lower back, not how far your knees can drop.
How to do Happy baby
- 1Lie on your back on your mat and draw both knees in toward your chest.
- 2Open your knees a little wider than your torso and bring them toward your armpits.
- 3Stack your ankles over your knees so your shins point up and the soles of your feet face the ceiling.
- 4Hold the outer edges of your feet, your ankles, or your shins, wherever you can reach without lifting your shoulders.
- 5Flex your feet and press them gently up into your hands as your hands draw down.
- 6Let your tailbone and lower back settle toward the mat, and rest your head and shoulders down.
- 7Rock gently from side to side if it feels good, and stay for five to ten breaths.
- 8To come out, release your feet, hug your knees in, and roll to one side.
Common mistakes and how to fix them
The tailbone curls up off the mat.
Ease the pull on your feet and hold your shins or a strap instead, so your lower back can settle before the knees move lower.
The head and shoulders lift to reach the feet.
Hold your ankles, your shins, or the backs of your thighs instead, or loop a strap around each foot so your upper back can rest.
The feet drift in toward the face.
Bring your ankles back over your knees so your shins point straight up toward the ceiling.
The hands yank the knees toward the floor.
Use a light, steady hold and let your breath and gravity open the hips over time.
Modifications
- Loop a strap or towel around the arch of each foot and hold the ends.
- Hold the backs of your thighs if your feet feel far away.
- Practice half happy baby, holding one foot while the other foot rests flat on the mat.
- Rest your head on a folded blanket if your chin tips up toward the ceiling.
Benefits
- Gently stretches the inner thighs and groin.
- Opens the hips while the back stays supported.
- Gives the lower back an easy, supported stretch.
- Helps you slow down near the end of a practice.
Breath
Breathe slowly into your belly and let each exhale soften your hips. Keep your jaw and face relaxed as you breathe.
Take care
Take care with knee or hip injuries, and use a strap rather than straining to reach your feet. Stop if you feel sharp pain.
Happy baby questions
What are the benefits of happy baby pose?
Happy baby gently stretches the inner thighs, groin, and hips while your back rests on the mat. Many people also use it as an easy pose to wind down at the end of a practice.
What if I cannot reach my feet in happy baby?
Hold your ankles, your shins, or the backs of your thighs instead. You can also loop a strap around each foot so your head and shoulders stay down.
Should my tailbone touch the floor in happy baby?
Aim for your tailbone and lower back to stay heavy on the mat. If your tailbone curls up, ease the pull on your feet until it settles.
