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Ananda Balasana – Happy Baby Pose

November 29, 2013

Ananda Balasana

Ananda Balasana – Happy Baby Pose

  • Begin in a supine position i.e. Lying down on the back
  • Bend the legs one at a time and bring knees towards the chest
  • Lift the feet so the soles of the feet face upwards and the ankles are in line with the knees
  • Bring the knees in towards each armpit or to the outside of each armpit
  • Raise the arms and hold the outer edges of the feet with each hand
  • Relax the shoulders
  • Keep the head resting on the mat
  • Keep the sacrum or tailbone connected to the mat
  • Gently press the feet and bent legs downward
  • Hold for 5- 10 breaths as a beginner or 1 -2 minutes for a more advanced practitioner
  • Gently release the hold of the feet and drop the feet down to the mat


Counterpose /  Pratikryasana:

  • Hug knees towards chest keeping tailbone connected to the mat OR
  • Apanasana – Gently pushing knees away on inhalation and back towards chest on exhalation – 3 – 5 rounds OR
  • Savasana



  • Stretches and opens the hips
  • Stretches the arms
  • Stretches the hamstring muscles
  • Assists to stretch out the lower spine
  • An ideal counter pose for other asymmetrical supine poses
  • Soothes and calms the mind

 Ananda Balasana holding Toes

Cautions and Modifications:

  • If holding the outer edges of the feet proves too strenuous on the shoulders or the neck then:
  • Place the arms behind the knees or thighs relaxing the hands down OR
  • Hold the calf muscles with the hands
  • Use a belt around each foot
  • One can also hold the big toes between the thumbs and index and middle fingers if flexibility and comfort allow
  • For the neck to remain more comfortable one can place a folded blanket under the head


Chakra Association:

Svadisthana Chakra.


Wishing you happiness in your practice!

Yours in Yoga,



juanita2013.Juanita Caprari is a certified Yoga teacher and Public Relations Practitioner. She started her Yoga practice in 2002. She has completed two Yoga Teacher Training Courses, the last one through Ananda Kutir Ashram and has been teaching Yoga since 2007. or visit the website or





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