Happy Baby Pose

Happy Baby Pose (Ananda Balasana) is a joyful, accessible supine hip opener where the practitioner lies on their back, draws the knees toward the armpits, and holds the outer edges of the feet. The resemblance to a happy baby playing with its feet gave the pose its popular name.

The Pose

Lie on your back and draw both knees toward the armpits. Flex the feet and reach the hands to hold the outer edges of the feet, the ankles, or the back of the thighs. The soles of the feet face toward the ceiling.

Gently pull the feet down and toward the floor while keeping the lower back pressing into the mat. Rock side to side for a gentle spinal massage.

What It Opens

• Inner groins and hips: The outer hip rotation stretches the adductors and hip flexors
• Lower back: The posterior tilt of the pelvis with the lower back pressing into the mat releases lumbar tension
• Sacrum: The gentle rocking massages the sacroiliac joints

Accessibility

Happy Baby is one of yoga's most accessible hip openers — the supine position removes balance concerns entirely, and the pose can be modified significantly:

• One leg at a time: Hold one foot while the other leg rests on the mat
• Strap around feet: For those who cannot reach their feet
• Holding calves or behind thighs: Less reaching required

When It Appears

Happy Baby typically appears near the end of a yoga class as a transition from seated poses toward Savasana. Its playful, releasing quality helps practitioners decompress after more intense work.

Mat Needs

The entire back of the body is in contact with the mat throughout Happy Baby. Soft, adequately cushioned mat material (5mm+) makes this pose more enjoyable for extended holds.