Vinyala

Pose sheet

Happy Baby Pose

Ānanda Bālāsanaआनन्द बालासन

Lie on your back, holding your feet and drawing knees apart toward your armpits.

Open this pose in the 3D body

Steps

Support

Head, shoulders, back, and sacrum; feet elevated.

Enter

  1. Lie on your back, with your head and shoulders resting down.
  2. Exhale and draw your knees toward your belly.
  3. Inhale and hold the outer edge of each foot.
  4. Widen your knees beyond your torso, toward your armpits.
  5. Direct your ankles above your knees, keeping your shins vertical.

Hold

  1. Flex your ankles and point your soles toward the ceiling.
  2. Press your feet into your hands; gently pull with your arms.
  3. Rest your head, shoulders, and sacrum; avoid exaggerating your lower-back arch.

Exit

  1. Release your feet; place your soles down with your knees bent.
  2. Pause briefly on your back.
Breathing
Keep breathing continuously throughout the pose.
Gaze
Soft gaze toward the ceiling.
Duration
30–60 seconds.

Adapt

Adaptations

  • StrapLoop around each foot's arch; hold the ends.
  • Thigh holdHold behind your thighs without reaching your feet.
  • BlanketPlace a folded blanket beneath your head.
  • WallRest your soles against the wall; slide down with knees apart.

Variations

  • Half pose: hold one foot; keep the other foot grounded.
  • Rocking: gently rock from side to side.
  • Tailbone-lift variation: allow your tailbone to lift slightly.

Signals of effort

  • Deep flexion of both hips with knees apart.
  • Arm traction against the feet.