Instructor: Sarah N.
Sarah has completed an intensive yoga teacher training program in Pune, India at the BKS Iyengar Yoga Institute. She has been inspired to continue practicing and teaching yoga for life.

Happy Baby Pose: Step-by-Step Instructions

Relax your hip joints and align your lower back in Happy Baby Pose, also known as Ananda Balasana.

Step by Step Pose Information Benefits

Ananda Balasana

(Pronounced as "ah-NONE-duh BAH-LAHS-anna")

In Sanskrit, ananda means "bliss," and bala means "baby" or "child." This pose helps to recreate the playful flexibility of a little infant.

How to do Happy Baby Pose

Step One

Lie down with your back against the yoga mat. On an exhalation, bend your knees all the way down to your belly and lift both of your feet off of the floor. Keep your knees together.

Step Two

Breathe in as you reach up to grab the outside edges of your feet with your hands. Adjust your feet so that the soles remain flat and face the ceiling. You can also put a belt around your feet if you cannot reach them. Now spread your knees apart just enough so that your thighs can descend down to touch the sides of your ribs. Focusing on lowering the knees rather than pulling the legs down from your feet.

Step Three

Check the positioning of your legs and feet. Your heels should be directly above the knees, and your shins should stay perpendicular to the floor. Now straighten your arms slightly while pulling the outside edges of your shoulders down as close to the floor as you can. Let your bottom descend down to the mat also. Breathe normally.

Beginner's Tip:

Holding a yoga belt around the middle arch of each foot can help you come into the pose if you cannot grab your feet.

Pose Information

Sanskrit Name:

Ananda Balasana

Pose Level:

Level 1

Contraindications and Cautions:

  • Recent knee injuries.
  • Place a folded yoga blanket under your head for neck injuries.


  • Releases strain of the inner groins
  • Decompresses the lower back
  • Relaxes the nervous system

Next Pose:

Peacock Pose

9 styles | 152 poses

Beginner Yoga Poses

Bharadvaja's Twist Pose
Big Toe Pose
Boat Pose
Bound Angle Pose
Bow Pose
Bridge Pose
Camel Pose
Cat Pose
Chair Pose
Child's Pose
Cobra Pose
Corpse Pose
Cow Pose
Cow Face Pose
Crow Pose
Dolphin Plank Pose
Downward Dog Pose
Eagle Pose
Eight Angle Pose
Extended Hand to Big Toe Pose
Extended Puppy Pose
Extended Side Angle Pose
Firefly Pose
Fish Pose
Garland Pose
Half Frog Pose
Half Lord of the Fishes Pose
Half Moon Pose
Yoga Handstand
Happy Baby Pose
Head To Knee Pose
High Lunge Pose
Legs Up The Wall Pose
Locust Pose
Lotus Pose
Shoulder Pressing Pose
Low Lunge Pose
Monkey Pose
Mountain Pose
Noose Pose
Plank Pose
Plow Pose
Sage Koundinya I Pose
Sage Marichi's Pose
Reclining Bound Angle Pose
Reclining Hand-to-Big-Toe Pose
Revolved Triangle Pose
Revolved Head to Knee Pose
Reclining Hero Pose
Scale Pose
Side Reclining Leg Lift Pose
Peacock Pose
Pyramid Pose
Crescent Lunge Pose
Heron Pose
Hero Pose
Feathered Peacock Pose
Staff Pose
Seated Forward Bend Pose
Four Limbed Staff Pose
Revolved Side Angle Pose
Wild Thing Pose
Side Crow Pose
Side Plank Pose
Sphinx Pose
Supported Headstand (Sirsasana)
Tree Pose
Standing Split
Supported Shoulderstand
Standing Half Forward Bend
Triangle Pose
Upward Plank Pose
Upward Facing Two Foot Staff Pose
Wheel Pose
Upward Salute Pose
Upward Facing Dog Pose
Warrior I Pose
Warrior II Pose
Warrior III Pose
Wide-Angle Seated Forward Bend
Easy Pose
Gate Pose
Wide Legged Forward Fold
Dancer Pose
One-Legged King Pigeon Pose
One-Legged King Pigeon Pose II
Marichi's Pose
Fire Log Pose
Standing Forward Bend
Pose Dedicated to the Sage Koundinya II

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