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Ananda Balasana (Happy Baby Pose): Benefits and How to Perform

Ananda Balasana, fondly known as the Happy Baby Pose, is a delightful yoga posture that invites a sense of playfulness and joy into your practice. This rejuvenating pose resembles the pure innocence and contentment of a happy baby lying on its back, hence the name.

Ananda Balasana (Happy Baby Pose)

Derived from Sanskrit, "Ananda" translates to "bliss" or "joy," while "Bala" signifies "child." Together, Ananda Balasana embodies the serenity and carefree spirit reminiscent of a blissful baby.

Pronounced as "ah-nahn-dah bah-LAHS-uh-nuh," this Sanskrit name rolls off the tongue with ease, much like the fluidity of the pose itself.

Ananda Balasana primarily targets the hip flexors, inner thighs, and spine. As you gently draw your knees towards your armpits, you'll feel a soothing stretch in these areas, promoting flexibility and release of tension. Additionally, this pose engages the core muscles, enhancing stability and balance.

How to Perform Ananda Balasana (Happy Baby Pose)

  1. Begin by lying on your back in a comfortable and relaxed position.

  2. Exhale as you bend your knees towards your chest.

  3. Inhale and grasp the outer edges of your feet with your hands.

  4. Open your knees wider than your torso, allowing them to gently press towards your armpits.

  5. Flex your feet, drawing your heels towards the ceiling, while keeping your tailbone grounded.

  6. Relax your shoulders away from your ears and lengthen your spine.

  7. Hold this pose for several deep breaths, maintaining a gentle, steady pressure.

  8. To release, exhale as you gently lower your feet back to the floor and extend your legs.

Ananda Balasana (Happy Baby Pose)

When to Perform Ananda Balasana (Happy Baby Pose)

Ananda Balasana can be practiced at any time of the day, but it is particularly beneficial during moments of stress or fatigue when you need to reconnect with a sense of peace and happiness. It can also be incorporated into your bedtime routine to promote relaxation and prepare your body for restful sleep.

Preparatory Poses

Before attempting Ananda Balasana, it's beneficial to warm up your body with gentle stretches and poses such as:

  • Child's Pose (Balasana)

  • Supine Twist

  • Cat-Cow Stretch (Marjaryasana-Bitilasana)

Follow-up Poses

After practicing Ananda Balasana, consider transitioning into these complementary poses to further enhance your practice:

  • Bridge Pose (Setu Bandhasana)

  • Reclining Bound Angle Pose (Supta Baddha Konasana)

  • Savasana (Corpse Pose)


Ananda Balasana is associated with the Sacral Chakra, also known as Svadhisthana. This energy center governs creativity, pleasure, and emotional well-being, making it an ideal pose for balancing and harmonizing the Sacral Chakra.

Sacral Chakra (Svadhisthana)

Mantra for This Pose

As you settle into Ananda Balasana, you may choose to silently repeat the following mantra to deepen your connection with bliss and serenity:

"I am pure joy, radiating happiness from within."

Alignment Cues

  • Ensure your lower back stays grounded throughout the pose to protect your spine.

  • Keep your neck and shoulders relaxed, avoiding any tension or strain.

  • Maintain a gentle, steady pressure as you draw your knees towards your armpits.

  • Engage your core muscles to support the posture and prevent excessive arching of the back.

Duration of Hold

Hold Ananda Balasana for 1-3 minutes, allowing yourself to fully surrender and embrace the sensation of blissful release.


Softly gaze towards your toes or towards the ceiling, maintaining a relaxed and unfocused gaze to promote inner awareness and tranquility.

Physical & Spiritual Awareness

As you settle into Ananda Balasana, tune into the sensations arising within your body and mind. Notice any areas of tension or resistance, and gently breathe into them, allowing them to soften and dissolve. Cultivate a sense of gratitude for the opportunity to experience the profound joy and simplicity of this pose.

Beginners’ Tips

  • If reaching your feet is challenging, use a yoga strap or towel looped around the soles of your feet to gently assist you in drawing your knees towards your armpits.

  • Start with a gentle bend in your knees and gradually deepen the stretch as your flexibility increases over time.

  • Listen to your body and honor its limitations. Avoid forcing or overexerting yourself in the pose.

Who Should Not Do It

Avoid practicing Ananda Balasana if you have any recent injuries or conditions affecting your hips, knees, or lower back. Pregnant individuals should also exercise caution and consult with their healthcare provider before attempting this pose.

Who Should Do It

Ananda Balasana is suitable for practitioners of all levels, from beginners to experienced yogis. It offers a gentle yet effective way to release tension, cultivate inner peace, and reconnect with your innate sense of joy and well-being.

Benefits of Ananda Balasana (Happy Baby Pose)

The benefits of Ananda Balasana extend beyond the physical body, encompassing the emotional and spiritual realms as well. Some of the key benefits include:

  • Releases tension in the hips, lower back, and inner thighs.

  • Stretches the spine and promotes flexibility.

  • Calms the mind and reduces stress and anxiety.

  • Stimulates the Sacral Chakra, fostering creativity and emotional balance.

  • Encourages a sense of playfulness and joy, promoting a positive outlook on life.

  • Improves digestion and relieves discomfort associated with gas and bloating.

  • Prepares the body and mind for deep relaxation and restful sleep.

Variations of Ananda Balasana (Happy Baby Pose)

Explore these variations of Ananda Balasana to customize your practice and deepen your experience:

  • One Leg Extended: Extend one leg at a time while keeping the other knee bent, alternating between sides to balance the stretch.

  • Happy Baby Twist: Lower both knees to one side while keeping your shoulders grounded, gently twisting the spine and hips.

  • Rocking Happy Baby: Rock gently from side to side, massaging the spine and hips and cultivating a sense of fluidity and ease.

Modifications for Ananda Balasana (Happy Baby Pose)

Modify Ananda Balasana to suit your individual needs and abilities with these helpful adjustments:

  • Use props such as blocks or bolsters under your head or hips for added support and comfort.

  • Place a blanket or cushion under your tailbone for extra padding and cushioning.

  • Keep a slight bend in your knees if straightening them fully causes discomfort or strain.

Common Mistakes

Avoid these common mistakes to maximize the effectiveness and safety of your Ananda Balasana practice:

  • Overarching the lower back: Keep your tailbone grounded and your lower back gently pressing into the mat to protect your spine.

  • Straining the neck and shoulders: Relax your neck and shoulders and keep them soft and tension-free throughout the pose.

  • Holding the breath: Remember to breathe deeply and steadily, allowing your breath to guide you deeper into the pose with each exhale.

Safety and Precautions

Practice Ananda Balasana mindfully and with awareness, paying attention to any sensations of discomfort or strain. If you experience any pain or discomfort, gently release the pose and consult with a qualified yoga instructor or healthcare professional for guidance.

Additional Preparation Tips

Enhance your Ananda Balasana practice with these additional tips for a truly blissful experience:

Direction to Face While Doing This Pose and Why: Face towards the ceiling or towards an open space to encourage a sense of expansiveness and openness within your practice. Keeping your gaze upward can also help cultivate a feeling of upliftment and lightness.

What to Wear for This Pose: Wear comfortable, loose-fitting clothing that allows for unrestricted movement and airflow. Opt for breathable fabrics such as cotton or bamboo to keep you cool and comfortable throughout your practice.

Suitable Place and Essential Oil or Fragrance: Practice Ananda Balasana in a quiet, peaceful environment free from distractions. Create a calming atmosphere by diffusing relaxing essential oils such as lavender, chamomile, or sandalwood to promote a sense of tranquility and serenity.

Music for This Pose: Enhance the blissful ambiance of Ananda Balasana with soothing music or nature sounds such as gentle ocean waves, soft instrumental melodies, or chanting mantras. Choose music that resonates with your personal preferences and helps you relax deeply into the pose.

Ananda Balasana, the Happy Baby Pose, invites you to tap into your inner childlike joy and innocence, reconnecting with the simple pleasures of life. As you surrender to the gentle stretch of this pose, allow yourself to release tension, embrace tranquility, and bask in the boundless bliss that resides within you. Whether you're a seasoned yogi or a beginner on the mat, Ananda Balasana offers a nurturing sanctuary where you can find peace, happiness, and a deeper connection to yourself. Embrace the bliss and let your inner light shine brightly as you journey through this delightful pose.

Happy yoga-ing, everyone! Namaste!

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About the Author

Namaste! My name is Pooja Chauhan

I am a Yoga Alliance Certified Yoga Teacher and a practitioner. Diving deep into the realm of my own heritage to create a significant impact in preserving and sharing my culture with the world.

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