Happy Baby Yoga Position

English Name(s)
Happy Baby Pose
आनन्द बालासन / ānand Bālāsana
Ananda: “blissful” or “pure bliss”
Bala: “baby”
āsana: “posture”

Happy Baby Yoga Pose

Ananda Balasana is one of the beginner level poses found in the Hatha Yoga texts and is quite popular in the contemporary world. It stretches the hips, groins, chest and shoulder areas. Along with that, it also lengthens the spine.

Practicing this asana or yoga pose releases the tension from the lower back area. This pose also prepares the body for performing other seating poses. Furthermore, this asana is similar to the reclining squat pose and is quite beneficial for people who have trouble performing squats.

Physical Benefits:

The Happy Baby Pose is an excellent hip opener. It reduces the tension and stress stored in the hip area and energizes your body. It also exercises your back muscles and the muscles surrounding your spine.

Happy Baby Pose

This asana strengthens the muscles in your chest, triceps, biceps, abdomen, hamstrings, calves, thighs and groins, thereby minimizing the risk of any injuries in those areas.

It gives the stomach a good massage and improves digestion by stimulating your digestive system. It is also perfect for relieving fatigue. Regular practice of this asana reduces the stiffness in your lower back and hips, thereby relieving back pain.

In addition to these, Ananda Balasana ensures that your upper and lower body remains healthy by decompressing the sacrum. The sacrum supports your spine and the weight of your upper body as it spreads across the legs and into the pelvis.

Energetic Benefits:

Practicing this pose activates your Sacral (Swadisthana) Chakra and Root (Muladhara) Chakra. This helps to get rid of all the negative emotions and balance your body, mind and soul.

This asana also promotes calmness and relaxation. It provides relief from daily life troubles and gifts you with childlike positive energy. This positive energy reduces anxiety, rejuvenates your mind, makes you creative and gives you pleasure and enjoyment.

Pregnant young woman doing prenatal Eka Pada Rajakapotasana yoga


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.

Going into the Pose

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Meera Watts
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).

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