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    Person practising Happy Baby Pose (Ananda Balasana), lying on the back with the knees bent towards the chest and holding the outer edges of both feet.
    Teacher: Anji Gopal
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    Happy Baby Pose (Ananda Balasana)

    A playful and soothing pose that gently opens the hips, stretches the inner thighs, and calms the mind.

    Category: Supine / Hip Opener

    Difficulty: Beginner

    Sanskrit/Pronunciation: Ananda Balasana (ah-NAHN-dah bah-LAHS-uh-nuh)

    Main Focus: Hips, Inner Thighs, Groin, Lower Back

    Props: Yoga Mat, Yoga Belt, Blanket

    Happy Baby Pose (Ananda Balasana) is a gentle supine hip opener that stretches the inner thighs, groin and hips while encouraging release through the lower back. Practised lying on the back with the knees drawn towards the body and the feet held in the hands, the pose can be adapted with props to make the stretch more accessible and allow the upper body to remain relaxed.

    How to Practise
    1. Lie on your back with your knees bent and drawn towards your chest
    2. Reach up and grab the outsides of your feet (or ankles/shins if that’s more accessible)
    3. Gently open your knees wider than your torso, drawing them down towards the armpits
    4. Keep your ankles directly above your knees so your shins are vertical
    5. Relax your head and shoulders into the mat, and lengthen your spine
    6. Hold for 1–2 minutes, breathing deeply and allowing the hips to soften
    Benefits
    • Gently stretches the hips, inner thighs, and groin
    • Releases tension in the lower back and sacrum
    • Calms the nervous system and reduces fatigue
    • Encourages a sense of grounding and relaxation
    Modifications
    • Use a yoga belt around each foot if reaching them is uncomfortable
    • Rock gently side to side to massage the spine
    • Keep the tailbone lengthening towards the mat to avoid rounding the lower back
    • If knees don’t come down easily, let gravity do the work, no forcing required

    Props to Support Happy Baby Pose (Ananda Balasana)

    Props can help make Happy Baby Pose more accessible while encouraging the body to relax into the stretch. Practise on a cushioned yoga mat to provide additional comfort and support for the spine and back body. Loop a yoga belt around one or both feet if reaching them comfortably with the hands is difficult, allowing you to maintain the shape without straining the shoulders or upper body. A folded blanket can also be placed beneath the head for additional cushioning and support.

    Luxury turquoise marbled yoga mat partially unrolled on grey concrete floor, side perspective, textured non-slip surface visible, exercise and wellness accessory
    Aqua Evolve Yoga Mat
    £65.00
    Yogamatters Organic Cotton Chambray Yoga Blanket
    Organic Cotton Chambray Yoga Blanket
    £50.00
    Yogamatters Classic Yoga Belt - 3m
    Classic Yoga Belt - 3m
    £7.00
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