Try a New Yoga Pose: Happy Baby

Happy Baby Yoga Pose (Ananda Balasana)

Pose Level: 1 (Beginner)


  • Gently stretches the inner groins and the lower back.
  • Calms the brain and helps relieve stress and fatigue.


  • Pregnancy
  • Knee injury
  • Neck injury

Step 1: Lie on your back. With an exhale, bend your knees to your belly.

Step 2: Inhale. Grip the outsides of your feet with your hands. Open your knees slightly wider than your torso, then bring them to your armpits.

Step 3: Position each ankle directly over the knee, so your shins are perpendicular to the floor. Flex through the heels. Push your feet up into your hands as you pull your hands down to create resistance.

Step 4: If it feels appropriate, gently rock from side to side to provide a deeper release in the inner groins.

Tip: If you can’t easily hold your feet with your hands, try holding each foot with a yoga strap looped around the middle arch. Some people find it comfortable to hook on to the big toes with the pointer and middle fingers or to hold onto the foot from the inside (arch) edge.