Happy Baby Yoga Pose or Ananda Balasana Benefits

by Tanmay Joshi
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Ananda Balasana, commonly known as the Happy Baby Yoga pose, is one of the most soothing yoga poses out there. If you want to relax and soothe your nerves, you can’t go wrong with this one! Let’s learn all about Ananda Balasana and how to do it properly in today’s article.

Read more: Salamba Bhujangasana

What is The Happy Baby Pose?

In Sanskrit, ananda translates to bliss, and Bala means child, while asana means pose. This relaxing stretch relieves tension in your upper body, especially in your hips and spine.

While there’s no official hand placement for ananda balasana, some practitioners like placing their fingers straight or slightly bent along their toes; others position their hands at their ankles or knees.

As with most poses, it’s a good idea to check with a yoga instructor before trying it out on your own.

Read more: Padangusthasana Benefits

How to Do the Happy Baby Yoga Pose?

  • Lie down flat on your back on the floor or mat.
  • With your head resting on the mat, bend both your knees and bring them towards your chest at a 90 degrees angle.
  • Turn the soles of your feet upward, so they face the ceiling.
  • Reach for your toes with both hands and grab your feet inside or outside part.
  • Spread both your knees apart, sliding them closer to your armpits.
  • Gently flex your heels into your hands and keep them in a happy baby posture.
  • Hold this position for a few minutes, along with inhaling and exhaling.

Read more:  Utthan Pristhasana Steps and Benefits

Ananda Balasana Benefits

Ananda Balasana Benefits
Ananda Balasana Benefits

You will feel stronger muscles and legs after practising the Ananda Balasana yoga pose for some weeks. It is very beneficial in relieving sciatic nerve pain, hip joint pain and backache.

This position stretches hamstrings, groin and inner thighs; improves flexibility of hips and joints; opens the chest, shoulders and neck area. It is suitable for any level of practitioner, from beginner to advanced.

Those who suffer from low back pain or Sciatic nerve discomfort can find instant relief with happy baby yoga posture benefits by regulating breath while keeping your body in a twisted shape.

Read more:  Marjariasana Benefits and Steps

Happy Baby Yoga Pose Benefits: How This Simple Pose Can Enhance Your Life

Happy Baby Yoga Pose Benefits
Happy Baby Yoga Pose Benefits

The happy Baby pose, also known as Ananda Balasana in Sanskrit, is one of the most beneficial yoga poses there is! Whether you are new to yoga or an advanced practitioner, this pose can do wonders for your health and wellbeing.

Here are five of the top Happy Baby yoga pose benefits you will receive after performing it regularly!

Stretches Hamstrings

The happy baby pose stretches and elongates your hamstrings and muscles in your thighs. If you spend most your day by sitting down—and if you’re anything like me, even when you aren’t sitting down—your hamstrings can get stiff and tight.

The happy baby pose allows for a deep stretch to release tension from these hard-working muscles. Just remember to move slowly into and out of each stretch; it’s easy to get too excited about flexibility, but be patient!

Improves Digestion

It’s also noticed that a happy baby pose can improve digestion because it stretches abdominal organs, like your intestines.

You could reduce digestive issues such as constipation or diarrhoea by relaxing your abdomen and increasing blood flow to those organs.

Not only does it help with proper digestion, but many yoga practitioners have said that doing a happy baby pose before a meal helps keep them away from overeating during their meals; some say they feel full quicker after eating!

Encourages Flexibility in Other Exercises

Holding Happy Baby for at least 5 minutes a day can help improve your flexibility and reduce some back pain.

In fact, when done consistently, you will find it easier to reach higher levels of physical flexibility in almost any other activity you take part in during your day-to-day life.

So try to hold Happy baby for several minutes before you get out of bed or whenever else that seems like a good opportunity to stretch throughout your day.

You’ll be amazed at how much better your body feels after just a few weeks of doing so!

Eases Back Pain

The Happy Baby pose stretches your lower back, helps to alleviate lower back pain and may even prevent lower back problems. One of yoga’s big draws is its ability to ease the pain.

Many people experience chronic pain in their backs, necks and shoulders due to stressful lifestyles. By doing regular yoga poses like Happy Baby, you can reduce many types of chronic pain on your own—no doctor needed!

Open The Groin and Thighs

Practising a baby yoga pose will help you open your inner thighs and groin, helping to relieve pain in those areas and give you more mobility throughout your day. You’ll be surprised at how much easier walking is after opening up these muscles!

Read more:  Bharmanasana Pose Steps and Benefits

Precautions for This Yoga Pose

While deep concentration and focus are required, you must keep your abdominal muscles strong to support your lower back without a lot of pressure.

You should avoid performing Ananda Balasana if you have weak or injured knees, are pregnant, or have headaches, migraines, or high blood pressure.

Avoid Performing a happy baby yoga posture right after eating, as it can cause pain in your stomach or can also cause vomiting.

How Much Will It Take To Master Happy Baby Pose Yoga?

When it comes to learning how to do yoga poses, most people focus on how complicated each pose appears. They forget about why they’re doing each pose in the first place and who it helps them become as a person.

A happy baby is one pose that gives you instant benefits, both physically and mentally. It’s an excellent way to begin your yoga practice and can lead to some more complicated poses later on when you feel more confident in yourself and your body.

However, the ananda balasana pose also seems complicated, and with regular practice, you can simply learn to perform this pose correctly within a month.

Which Muscles Stretches in Happy Baby Yoga?

Many people assume that the happy baby pose is just a good stretch for your back and hamstring muscles. This is true, but it’s also a fantastic pose to stretch out your abdominal muscles.

It’s important to remember that happy baby yoga posture isn’t just about stretching; it can be used as part of a regular yoga practice or even during gentle stretches at home.

With proper alignment and execution, you can get an amazing stretch in your core while simultaneously improving flexibility in other areas of your body.

Happy baby pose benefits many, including improved digestion and circulation, better sleep quality, and reduced anxiety levels!


Q.1. What is the Happy Baby Pose good for?

Ans. The happy baby pose is excellent for relieving stress and tension in your body. It releases all of your neck, shoulder, and back muscles.

The happy baby pose will relax both your mind and body. This pose gives relief to the legs and groin area.

Q.2. Why can’t I do Happy Baby Pose?

Ans. There are many reasons why Happy Baby might be difficult for you, including your lower back, which might not be strong enough to support your weight.

Your body flexibility is not up to the mark to perform ananda balasana. You may have had a recent injury or surgery that prevents you from putting pressure on your lower back.

Or if you carry extra weight around your middle and upper thighs. All these issues can make it hard to perform Happy Baby pose.

Q.3. Is Happy Baby Pose hard?

Ans. Happy baby pose is a simple yoga pose that will relax your hips and knees. You’ll need an exercise mat for Ananda Balasana since you’ll be resting on your back with your legs up in the air.

It’s best to do a happy baby pose after any kind of workout because it helps to stretch out your lower body muscles. However, some individuals face difficulty performing this pose because their body lacks the minimum flexibility required to do this yoga.

Q.4. Is Happy Baby Pose good for lower back pain?

Ans. If you’re suffering from lower back pain, the Happy Baby pose can help!

Known as Ananda Balasana in Sanskrit, the Happy Baby pose is a gentle yoga that targets one of two nerve clusters in your lower back responsible for pain.

If you’re ready to work toward lessening your back pain, add ananda balasana to your yoga routine.

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