Unlock Inner Peace With The Ananda Balasana Pose

The Ananda Balasana pose, also known as the Happy baby pose, is a popular yoga pose that involves lying on your back and holding both feet with your hands. This mudra is so named because of its resemblance to a child in the womb. This is a beginner-friendly yoga pose that anyone can do, regardless of age or fitness level.

The history of Ananda Balasana can be traced back to traditional hatha yoga practices that date back more than 5,000 years. It was originally developed as a preparatory pose for more complex asanas such as Shirshasana (headstand pose). Over time, Ananda Balasana developed into its own independent practice due to its many benefits for both body and mind.

What is Ananda Balasana pose?

Ananda Balasana, also known as the Happy baby pose, is a popular yoga pose that has been around for centuries. The name Ananda Balasana is derived from the Sanskrit language, where “Ananda” means joy and “Balasan” means child’s pose. This asana is designed to help practitioners relax their minds and body by encouraging them to breathe deeply and relax their muscles.

Today, Ananda Balasana is widely practiced in various forms of yoga around the world. It’s a popular choice among yogis of all levels for its ability to calm the nervous system, stretch the glutes and lower back, improve digestion, and induce better sleep. Consistent practice of this gentle yet powerful asana leads to greater flexibility in both body and mind.

Steps to do Ananda Balasana pose

Today, Ananda Balasana is widely practiced in various forms of yoga around the world. So let’s know the correct method of doing Anand Balasana in the Happy baby pose is as follows.

  • To do the Ananda Balasana posture properly, first lie down on the yoga mat in Shavasana.
  • Lie on your back with your knees bent and slowly bring your legs towards your chest.
  • Tilt the head and shoulders parallel to the ground.
  • Grasp the outside of your feet with your hands.
  • Make sure you have a firm grip on both your feet.
  • Once you have a hold of both feet, try to open your hips by gently pushing them to either side with your elbows,
  • keeping your tailbone firmly on the floor.
  • Slowly raise your legs up towards the ceiling, keeping your legs bent at a 90-degree angle.
  • As you exhale, press down through the soles of your feet.
  • And slowly pull them towards you with each hand.
  • Stay in this posture for 30 seconds to 1 minute.

To come to the starting position, slowly lower your feet to the ground, fold your arms down, and lie down in Shavasana.

Benefits of doing Ananda Balasana pose

The happy baby pose is a yoga pose that provides many physical and mental benefits. This asana helps to stretch the inner thigh muscles, glutes, and hamstrings while increasing flexibility in the lower back.

♦ This pose is known to calm the mind and reduce stress levels.

♦ Regular practice of the Ananda Balasana pose helps in reducing tension in the hip region and improves blood circulation throughout the body.

♦ The pose also helps in controlling the breathing pattern by opening the chest and lungs.

♦ It stimulates the digestive system which helps in relieving constipation.

♦ Due to its relaxing effect on both body and mind, this asana has been linked to promoting better sleep quality.

It’s a great way to end a busy day by letting go of any stress or anxiety that may have built up over time. Overall, adding Ananda Balasana pose to your daily routine can provide significant physical health benefits along with promoting relaxation for a better quality of life.

Precautions to be taken while doing Ananda Balasana pose

Certain precautions must be taken while practicing the Ananda Balasana Happy baby pose.

  1. First of all, it is important to avoid this pose if you have recently had any surgery or injury to your hip, knee, or ankle.
  2. If you feel any pain while performing a pose, it is necessary to stop immediately and consult a yoga instructor. It is important to maintain proper body alignment during the Ananda Balasana pose.
  3. This pose involves lying on the back with the knees bent and brought towards the chest. It may be tempting to raise your head or shoulders off the ground to get a better grip on your feet, but this can strain your neck muscles. So, always try to keep your back flat on the floor and relax your neck muscles.
  4. People suffering from high blood pressure should do this pose under someone’s supervision as raising the legs above the level of the heart in such cases can cause dizziness or fainting.
  5. It is advised for beginners to learn this asana under the guidance of an expert so that they know the amount of strength they need to exert while performing the Ananda Balasana pose.

Keeping these precautions in mind and practicing regularly with proper guidance will help you get the most out of this pose without any injury or discomfort.


Finally, the Ananda Balasana pose is an essential pose for every yoga practice. This asana helps in stretching and strengthening the muscles of your hips, thighs, and lower back. It promotes relaxation and reduces stress levels by releasing tension from these areas. To get the most out of this pose, it’s important to focus on your breath as you hold it for several deep inhalations and exhalations. You may find that using props such as a blanket or bolster can help support your body in this pose. can further enhance its benefits.

Overall, incorporating the Ananda Balasana poses into your daily yoga routine can be a great way to improve both physical health and mental clarity and provide an opportunity for relaxation and rejuvenation.

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