Ananda Balasana

(Happy Baby Pose)


  • Lie on the floor with arms beside the body.
  • With inhalation, bend knees towards chest.
  • Inhale, grip toes or other fingers of feet with hands.
  • While spreading elbows out, open knees slightly wider than torso, then bring them up toward armpits.
  • The ankle will be directly over the knee and shins perpendicular to the floor.
  • Keep breathing and hold the position for 30 secs to 10 mins as per capacity.
  • Release and repeat 4-5 times.

Beginners Tip

  • As a beginner, if one finds difficult to hold feet, loop yoga strap around the middle arch of feet and by holding yoga strap maintain position.

Releasing Procedure

  • Release hands, straighten leg, place the leg on the floor and come in normal supine position.

Precautions and Contraindications

  • Shoulder, elbow, wrist or low back injuries
  • Extremely tight hips
  • Eye, ear or nose infections
  • Menstruation
  • Pregnancy
  • Heart diseases
  • High blood pressure

Benefits of Ananda Balasana

  • Stretches the inner groins, hips.
  • Strengthens the arms, shoulders, hip, spine.
  • Improves balance, concentration and core awarenessRelieves stress, Calms the mind

Preparatory Poses

  • Balasana (Child’s Pose)
  • Virasana (Hero Pose)

Follow-up Poses

  • Adho Mukha Svanasana (Downward-Facing Dog)