Happy Baby Pose
Ananda BalasanaA supine pose holding the outer feet with the knees drawn toward the armpits. Opens the inner groin and back of the hips with the spine supported by the floor.
- 01Lie on your back and draw both knees toward the chest.
- 02Take hold of the outer edges of the feet, or loop a strap around each sole if the hands do not reach.
- 03Open the knees wide and draw them down toward the floor beside the ribs.
- 04Stack the ankles over the knees with the shins vertical and the soles facing up.
- 05Keep the tailbone and the back of the head on the mat, holding ten to twenty breaths.
- 01Shins vertical, ankles over knees.
- 02Pull the knees toward the floor, not toward your face.
- 03Keep the tailbone down — a strap helps if the back lifts.
- 01Letting the tailbone lift off the mat, which rounds the lower back instead of opening the hips.
- 02Pulling the feet toward the head so the shins angle, which loads the knees rather than the hips.
- 03Straining the shoulders to reach the feet, which tenses the neck in a pose meant to be easy.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.