Happy baby (ananda balasana): technique and common mistakes

What to look at

• Feet. The feet point up with the soles parallel to the ceiling. If you cannot reach the feet, hold the shins, ankles or a strap looped over the feet.
• Knees. Wider than the hips and reaching towards the armpits, not the chest. Do not pull the knees by force: a position that feels good for the hips is enough.
• Pelvis. The sacrum and lower back rest on the floor and the tailbone does not lift. If the hips rise, loosen your grip or hold the shins.
• Back. The whole back lies softly on the mat with no strong arch in the lower back. The chin is slightly tucked and the back of the head relaxed.
• Shoulders and arms. The shoulders rest on the floor and the elbows are relaxed to the sides. The hands hold the legs and do not pull them.
• Neck and gaze. The neck is long with the chin slightly tucked. The gaze goes to the knees or up, and the head stays on the floor.
• Breath. Breathe slowly and evenly with a soft belly. You may rock a little with the inhale and exhale.

What it trains

This pose gently opens the hips and stretches the backs of the thighs while the back lies on the floor and rests. It suits both a warm-up and a calm finish to class.

Lying down makes it easier to follow the breath and let the belly soften. That is why happy baby is often chosen when it is time to slow down.

Step by step

1. Lie on your back on a soft mat with the knees bent and the feet on the floor. Keep the back of the head relaxed and the chin slightly tucked.
2. On an exhale draw the knees towards the chest. Make sure the sacrum and lower back stay on the floor.
3. Take the knees wider than the hips and reach them towards the armpits. The shins are vertical and the soles face the ceiling.
4. Hold the shins, ankles or outer edges of the feet with the hands. If you cannot reach, use a strap around the feet.
5. Relax the shoulders and elbows. Keep the belly soft and the breath even.
6. If you like, rock gently from side to side, rolling the back on the mat. Keep the movement smooth and free of jerks.
7. To come out, release the legs, place the feet on the floor and rest while hugging the knees.

Stay in the pose for five to ten calm breaths, a little longer if it feels good. If the neck gets tired or the hips lift off the floor, loosen your grip or release the legs.

How to tell it is going well

• The sacrum and lower back are on the floor and the back of the head is relaxed.
• The knees are wider than the hips and the shins are vertical.
• The shoulders are relaxed and the breath is even.
• The grip does not pull the hips off the floor.

Common mistakes

• The hips lift off the floor. Hold the shins rather than the feet, or use a strap. The sacrum and lower back should stay on the mat.
• The knees are pulled by force. Do not press the knees to the floor. A position where the hips feel good and the breath is even is enough.
• The head and shoulders lift. Lower the back of the head and the shoulders. If it is hard, put a folded towel under the head.
• The breath is held. Soften the belly and breathe slowly. If you cannot, release the legs and rest.

Variations

Easier

• Hands on the shins or a strap. Hold the shins, or loop a strap over the feet if you cannot reach them. This makes it easier to keep the hips on the floor.
• One leg at a time. Bend one leg towards the armpit and leave the other on the floor. Then change sides.

Harder

• Hands on the outer edges of the feet. If the hips stay down and the breath is even, take the outer edges of the feet and gently draw the knees towards the armpits.
• Rocking with a pause. Rock gently and pause on each side for one or two breaths.

When to be more careful

If you have an injury, are pregnant or have questions about your health, talk to your teacher before class and, if needed, to a doctor. Choose an easier variation and stop where it is comfortable: pain is not the aim of the pose.

• If an unpleasant sensation appears in the lower back, neck or hips, loosen your grip and lower the feet to the floor. Ask the teacher about a suitable variation.
• If you have concerns about the back, neck or hips, tell the teacher before class. If you are pregnant, tell the teacher: they can help you find a comfortable option.

Where you will meet it

• Yin: this pose often appears in long holds with relaxed legs.
• Restorative: it is often done with support under the head and sacrum.
• Hatha: it is often used as a gentle finish to hip work.

Paired poses

Before: Bridge pose   After: Savasana (corpse pose)   See also: Child's pose

Terms: Asana · Pranayama   Guides: After 40 · Home practice

Try it in class

See how the pose is taught in a live class: yoga in Goa, how to find a class near you. Find a class

Names and technique differ a little between schools. Follow your teacher, tell them about injuries and pregnancy, and ask a doctor if you are unsure.

This is a reference, not a replacement for a class. Names and technique differ between schools, so follow your teacher in class.