Happy Baby Pose Yoga How To Do – A Complete Guide

By Sophia Estrada
Last updated: Dec 15, 2022
Happy Baby Yoga Pose

The happy baby pose Yoga is inspired by the baby’s movement of grabbing its toes and playing with them. It gives any attendees enjoyment and tension relief after each yoga session.

This specific post provides comprehensive information about the happy baby pose how to do and its benefits. Let’s get started to discover this baby position!

How To Do Happy Baby Yoga Pose 

This happy baby pose (Ananda Balasana) is effortless to practice as mimicking a newborn’s moment. Let’s prepare a yoga mat or a firm paddled surface, then follow our step-by-step instructions to have a correct pose!

Step 1: Lie on your back on the yoga mat.

Step 2: Inhale, then bend the knees toward the chest gently. Take the shins perpendicular to the floor while the soles of feet face the ceiling. 

Step 3: Reach down and grab inside or outside of the feet. 

Step 4: Open the knees wide to either side of the torso and bring them towards the armpits.

Step 5: Flex the heels while gently pushing the feet into the hands and pulling the hands down to create resistance.

Step 6: Gently rock back and forth. 

Step 7: Repeat this side by side movement once inhaling and exhaling deeply. Keep the sacrum on the mat during your practice. Step 8: Enjoy the slight stretch of the hamstring. Then, finish the pose by placing the feet back onto the floor once you exhale.

Happy Baby Pose Benefits 

Under our detailed instructions, practicing a baby pose in yoga becomes easier for you. You will feel the practical benefits of performing it regularly and correctly.  Now, let us walk you through its outstanding values.  

Relieve Tensions And Tightness

Many movements from this cute newborn position relieve tensions. Bringing knees to the chests and holding inside or outside the feet gives the hamstrings a stretch. At the same time, it opens the inner thighs, groin, and hips.  

The joyful posture of rocking back and forth realigns the spine and decompresses the sacroiliac joints. Notably, it releases lower back pain. 

Revitalize Mental Energy

Like other asanas,  your focus on deep breaths allows you to enjoy the present movements thoroughly. The child pose develops mental stillness and refuels your energy. Fresh energies release worries, anxiety, and depression you face in daily life.

Undoubtedly, it brings peace and calms to your mind. 

Lower Heart Rate 

Relieving worries and deep breathing you practice in this restorative yoga lowers blood pressure and builds heart-healthy.

Variations Of Happy Baby Yoga Pose 

Our introduction to variations of this joyful posture will make it more accessible to everyone. These modifications increase comfort and protect you from yoga injuries.

Variations Of Happy Baby Yoga Pose
Variations Of Happy Baby Yoga Pose

Use A Yoga Strap

A strap is a tool to support yogis in their movement. You can adjust it by lengthening or shortening it to fit your preferences.

The most challenging movement of baby posture is to keep the sacrum and tailbone to stay on the floor while making the shins perpendicular to the floor. Some other happy baby pose sanskrit practicers also feel hard once holding their feet. In such circumstances. So let’s use a yoga strap or hold the back of thighs. 

Separate The Knees By Elbow

In other situations, your two knees keep wanting to come together; let’s use elbows to separate them. The additional pressure improves the maximal stretch limit of shins and still allows you to do a proper pose. 

Hold Once Leg At Once

If you still feel hard to have pelvis, shoulders, head, neck shoulders on the ground, let’s try the half-baby yoga posture. You will keep one leg in a happy baby position the release another leg on the floor. Keep both feet flexed and switch sides after several breaths. 

Tips To Do Happy Baby Pose Baby Correctly 

To perform the super gentle posture correctly and get the most benefits, you must reach standard moves. Let us share with you:

  • Keep the shoulder and neck staying in contact with the mat all the time.
  • Grab the ankles or shins to remain your chests open, then lift off the shoulder.
  • Put the folded blanket or towel under the neck to avoid neck strain.
  • Try to use a yoga strap or scarf looped over the arch of your feet for easier grasping of feet. 


We hope this concise post of happy baby pose yoga provides you with a lot of helpful information. This super gentle posture is suitable for anyone, especially beginners. You can practice this restorative yoga at the beginning or by the end of a yoga session. 

Try to get most of its physical benefits by performing it regularly and correctly. Happy yoga time!

Yoga Instructor At Yoga Bear

Sophia Estrada is very fortunate to have had the opportunity to practice yoga since she was 8 years old and expresses a strong love for yoga. Sophia would like to bring all of her knowledge and passion to help people gain a vital sense of energy, fitness and peace through helpful yoga postures and useful information.


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