Happy Baby Position
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Happy Baby Position
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Pronunciation: (ah-NAHN-dah bah-LAHS-anna)
1. Lying on your back, inhale both knees into your chest. Bring the arms through the insides of the knees and hold on to the outside edge of each foot (pinkie toe side) with each hand.
2. Tuck the chin into the chest with the head on the floor. Press the sacrum and tailbone down into the floor as you press the heels up and pull back with the arms.
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3. Press the shoulders and the back of the neck down into the floor, trying to get the back and whole spine flat to the floor. If you want a deeper stretch in the hips, let the legs open a bit wider.
4. Breathe and hold for 4-8 breaths.
5. To release: exhale and release the arms and legs to the floor.
Benefits: Joyful baby pose releases the low back, lengthens and realigns the spine, strengthens the legs and opens the hips.
Contraindications: Recent or chronic injury or inflammation to the legs, shoulders or neck.
Use one or more of the following postures to build a sequence leading up to this pose: Bridge , Wheel , Fish .
Use one or more of the following postures to build a sequence ending after this pose: Supine Pigeon , Belly Twist , Plow , Shoulderstand .
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Benefits, Contraindications, Tips and How to Do
Meera Watts is a yoga teacher, entrepreneur, and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes, and others. She’s also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa, and Dharamshala), Indonesia (Bali), and Malaysia (Kuala Lumpur).
Sandeep Solanki was born in Mumbai, India, and has been studying yoga since 1999. He wanted to explore the effects of yoga from a scientific perspective and pursue optimal health, so he enrolled at the Ishwardas Chunilal Yogic Health Centre (ICYHC). At the ICYHC, Sandeep earned an Advanced Diploma in Yoga Education and completed additional training in acupressure.
Ananda: “blissful” or “pure bliss”
Bala: “baby”
āsana: “posture”
https://doi.org/10.1186/s13098-015-0034-3
Meera Watts is a yoga teacher, entrepreneur, and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes, and others. She’s also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa, and Dharamshala), Indonesia (Bali), and Malaysia (Kuala Lumpur).
Copyright © 2022 Siddhi Yoga International Pte Ltd
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Happy Baby Pose is a wonderful, relaxing pose that helps to open up the hips and gain some length and traction through the lower back. It’s a very popular pose to do at the beginning of more vigorous yoga classes to help prepare the body for exercise. It is also sometimes done at the end of class as a relaxing finishing pose to help integrate the effects of the practice.
Although Happy Baby Pose is generally seen as a simple beginner pose it can be valuable for practitioners at all levels of experience and made more intense or easier according to the needs of the student.
A study had shown that Yoga is a great way to reduce the number of components that contribute to Metabolic syndrome. After only one year of Yoga practice, waist circumference was significantly improved and there seems like it may be some trend toward decreasing blood pressure levels in practitioners as well!
Happy Baby Pose focuses on several muscles such as
Practicing Ananda Balasana is a great way of destressing yourself. It helps in calming the mind and relieving anxiety and stress. This asana is beneficial for people suffering from agitation, insomnia, or depression.
Ananda Balasana is a great hip opener pose that lengthens the muscles of your upper leg area including groin, hips, and hamstrings. Apart from this it also opens up your chest region by stretching the shoulders. Along with that, it increases the flexibility of your entire body.
Ananda Balasana is great for stretching the lower back area and reducing pain in that region. It also cures constipation, sciatica, and diarrhea by massaging your abdominal organs.
Ananda Balasana or Happy Baby Pose helps to improve digestion power by stimulating internal organs like kidneys and bladder due to pressure applied on them during this asana practice. This asana works well for curing diarrhea, constipation, sciatica, etc.
Practicing Ananda Balasana is a great way of relieving fatigue and tiredness. It also releases tension from the lower back area which is a common source of discomfort for us due to our long hours sitting jobs or other activities.
This asana helps in lowering your heart rate and calming down both mind and body by releasing stress, anxiety, and depression. This pose is beneficial for people suffering from high blood pressure problems too.
You will be surprised to know that Ananda Balasana can also help in curing menstrual cramps because it stretches the inner thighs and groin muscles. This asana should be avoided by pregnant women.
Ananda Balasana decompresses the sacrum, thereby releasing pressure and pain in the lower back region.
Ananda Balasana is a great pose that helps in minimizing the risk of getting injuries in your upper and lower body. It strengthens the muscles in these areas and also increases flexibility.
The Happy Baby Pose serves as a pick-me-up pose that energizes your body and increases blood circulation in the lower back region. It is also known to release tension from this area of your body which causes stress, anxiety, or fatigue.
Even though this pose, is simple, relaxing, and easy, you should still be careful. It is recommended to consult your doctor before practicing Ananda Balasana if you have a knee or ankle injury.
People with extremely tight hips should not practice this pose. It is also not recommended for pregnant ladies. Also, if you are suffering from neck and shoulder injuries, you can give this pose a miss.
Happy Baby Pose is a pretty simple pose that can be done in different ways. However, there are a few things that should be noted.
If your lower back comes far up off the floor, then you won’t be stretching your hips as much as you’ll be stretching your lower back. Happy Baby can be used to stretch the lower back, which is fine. Just understand that if you want to open your hips you should keep your back on the floor.
The more you bend the knees the less of a stretch your hamstrings will get. Some people will accommodate difficulties in Happy Baby by significantly bending the knees so that the heels are closer to to the buttocks. Again, this is fine, but it will take the stretch out of the hamstrings. Traditionally the pose is done with legs at a 90-degree angle.
Alternatively, if a practitioner has very flexible hamstrings, they may wish to straighten the legs a bit more to bring more stretch into the back of the leg. Just try to keep the lower back from lifting up significantly.
Happy Baby can be turned into a valuable core exercise and a prep for Crane Pose by reaching the hands between the legs and lifting the head, shoulders and upper back off the floor into a crunch position.
This pose is one of the most popular, especially in gentle classes, but it’s simplicity is deceiving. Ananda Balasana or Happy Baby Pose is a great beginner’s pose that helps in stretching the hips, spine, and chest area along with relieving fatigue and stress.
In Yoga, whenever we encounter a simple pose, it gives us the opportunity to go inward and experience the sensations arising in the physical body, the movement of energy throughout the body or the rising and falling of thoughts and emotions. Simple poses give us a chance to ask who we really are deep down.
If you’re interested in accessing the deeper aspects of your yoga practice, we highly recommend that you participate in one of our Multi-Style Yoga Retreats or Teacher Trainings.
Our teachers have decades of experience and a wealth of knowledge about the spiritual philosophy behind the poses.
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The Happy Baby Pose (also known as Ananda Balasana) is a common stretch in yoga and Pilates. Despite its striking name, this pose has many benefits for full relaxation.
Yoga is an exercise for the mind and body that focuses on flexibility, breathing, and strength. Your goal is to improve mental well-being. Happy Baby Pose is incorporated into both of these types of workouts thanks to its smooth, relaxing movement and many health benefits.
This is a gentle, relaxing pose that is ideal for increasing relaxation and stretching the body. It involves lying on your back and turning from side to side holding the soles of your feet. The pose is commonly referred to as “happy baby” because while you are in this position, lying on your back and holding your feet, you will look like a baby lying happily on your back. Many of us have found a baby in this position while lying on a blanket or in a crib.
The pose is a relatively easy movement, making it ideal for beginners or people who have limitations. Monitors often include the pose near the beginning or end of yoga or Pilates classes because of its calming effect.
The origin of Ananda Balasana is Sanskrit, which is an ancient and sacred language in Hinduism. In this language, Ananda means “happy”, bal means “child or baby” and asana means “pose”.
To do this pose you will need a mat or a firm, padded surface. You may want to support your neck with a small pad, pillow, or folded blanket.
Here’s how to do the happy baby pose, step by step:
Happy Baby Pose can stretch the inner thighs, hamstrings, and groin, and free up the hips and back, resulting in increased flexibility and mobility. However, the positive effects of happy baby pose extend beyond increased flexibility and mobility.
Ananda Balasana gives a pleasant stomach massage and helps stimulate the digestive system. A healthy digestive tract is necessary to keep constipation, bloating, etc. problems at bay. Also, chronic stomach problems can lead to serious health problems like hemorrhoids or an irritated intestinal system.
It also stimulates the kidneys, which are responsible for effectively regulating the amount of water in the body, eliminate waste products and balance minerals. For healthy kidney function, it is important that they are in good condition. The happy baby pose is an effective technique to keep the kidneys in perfect health.
Ananda Balasana relieves stress and activates positive nervous energy. It has the ability to transform a busy mind into a carefree newborn baby. The pose eliminates anxiety and revitalizes the mind.
It also brings much-needed relief from the trials of modern life and confers a childlike energy and happiness that flows through the whole being.
Melt tensions and release emotional baggage stored in your hips through Happy Baby Pose. Ananda Balasana opens tight areas creating an energetic sensation by releasing repressed insecurities. Stretched hips are good for the spine and back.
Happy Baby Posture is particularly important for your hamstrings, groins, and inner thighs. The pose stretches the muscles and prevents the risk of hamstring tear, groin strain, and inner thigh injury. Ananda Balasana strengthens the entire kinetic chain and helps a smooth and fast recovery.
It also relaxes the sacrum, a bone that protects vital life-giving organs. The sacrum is responsible for the development of a strong pelvis, which supports the spine and upper body. This pose decompresses the sacrum and makes the upper and lower body healthier.
Yoga poses tend to suffer some basic mistakes, and the happy baby could not be less. Although it is a relaxing pose and easy to do, there are two movements that can generate risks.
Try to hold your posture so your legs stay fairly parallel and your shoulders stay flat on the floor. This can be difficult if your hips are very tight. If you find that your shoulders tend to lift off the mat, modify where you place your hands (such as at the ankles or shins) so that your chest remains open and your shoulders remain on the mat.
Mentally you should think about moving your shoulders away from your ears. This will also avoid overloading your traps and upper back.
If your neck is not in contact with the mat, your chin will rise, putting your neck at risk of strain. This is usually due to a lack of flexibility, which is why you struggle to grasp your feet with your hands. Instead, hold onto your ankles or shins.
You can also choose to grab a yoga belt to adapt the posture to a lower range of motion. Try to travel the chin up to the chest, as if trying to remove a double chin.
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