Happy Baby: How-to, Benefits & Variations
Ananda balasana (happy baby pose) opens hips and releases lower back tension. Lie on your back, grab your feet, and gently rock side to side.
Happy Baby: How-to, Benefits & Variations
You probably did this pose as a baby without anyone teaching you. Lying on your back, grabbing your feet, rocking side to side. Ananda balasana, or happy baby pose, is one of the few stretches that opens your hips, releases your lower back, and calms your nervous system all at once. If your hips have been tightening through years of desk work and stress, this pose is the reset button you forgot existed.
Vinyasa Flow 3
Nuni Soriano
How to Do Ananda Balasana
Start in the initial position for happy baby. Breathe steadily and find your alignment before moving deeper.
Move into the stretch slowly, following your breath. Never force past discomfort.
Hold the position for 20-30 seconds, breathing deeply into the stretch.
Release slowly and repeat on the other side if applicable.
Mish Naidoo adds: "Holding the outsides of the feet, and you're bringing your knees in towards your body."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The happy baby directly supports this by targeting key muscle groups.
Coach's Tips
"Grab your feet from the outsides and try to pull those knees down on either side of your torso." - Jessica Casalegno
Jessica Casalegno
"Soles of the feet pointing up towards the sky... bring the knees down towards the floor." - Nuni Soriano
Nuni Soriano
"Holding the outsides of the feet, and you're bringing your knees in towards your body." - Mish Naidoo
Mish Naidoo
"You might want to rock... You might want to stay in stillness" - Mish Naidoo
Mish Naidoo
Why This Matters for You
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The happy baby combines gentle movement with breath work during a time when the body needs it most. Research supports yoga and mindful movement for women during the menopausal transition.
Variations & Modifications
Benefits
Improves flexibility
Regular happy baby practice restores range of motion that desk work and daily habits gradually steal.
Supports your body through hormonal changes
yoga reduces cortisol and anxiety symptoms that spike during perimenopause. The happy baby directly addresses this.
Requires minimal equipment
No equipment needed. You can do the happy baby at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Forcing the stretch past pain
Discomfort is acceptable. Sharp or stabbing pain is not. Back off until you feel a pull, not a stab.
Holding your breath during the hold
Breathe steadily and deeply. The stretch actually deepens when you exhale and relax into it.
Workouts Featuring This Exercise
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Frequently Asked Questions
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