Forward Bends

Ananda Balasana

Happy Baby Pose

Jump with us into the gentle rocking of Ananda Balasana Uncovered. Like a feather floating on an urban breeze, the happy baby pose awakens your inner child and radiates pure joy.

Category: Forward Bends

Forward Bends are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Forward Bends has a relaxing effect: you supply your muscles with oxygen and release tension.

Life Energy

VAYUS

Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. Happy Baby Pose has its own unique effects on these vayus.

Apana Vayu – The Grounding Force

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In Ananda Balasana, known as the happy baby pose, we emphasize the Apana Vayu, the downward-directed, grounding energy. This pose literally lets us grip our feet and draws us closer to the earth, which relieves the lower back and opens the hip flexors.

Samana Vayu – The Balancing Force

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The gentle drawing of the legs toward the belly during Ananda Balasana stimulates the Samana Vayu in the abdominal area. This fosters digestion and generates a warming, nourishing feeling.

Prana Vayu – Expansion of Consciousness

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Through the opening of the chest area and the lifting of the heart, the Prana Vayu, the ascending energy, is stimulated in this position. This movement supports breathing and opens the heart center, which can lead to a greater emotional release and self-love.

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Energy Centers

CHAKRAS

Muladhara Chakra (Root Chakra)

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Through the grounding nature of Ananda Balasana, the Muladhara Chakra, which is connected with our feeling of safety and stability, is addressed. This pose enables the practitioner to feel a deep connection to the floor, which fosters the feeling of grounding and physical presence. The stimulation of this chakra can help release fears and develop a feeling of calm and centering.

Swadhisthana Chakra (Sacral Chakra)

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Ananda Balasana has a positive effect on the Svadhisthana Chakra, located in the area of the sacrum and connected with our emotional and creative energies. The gentle hip opening experienced in this pose can help stimulate the energy in this area, which can lead to a release of creative forces and a harmonization of the emotions.

Anahata Chakra (Heart Chakra)

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Although the pose is not directly aimed at the heart chakra, the relaxation experienced in Ananda Balasana can bring about an opening and widening in the chest area. This gentle stretch can lead to an activation of the Anahata Chakra, which is associated with love, compassion and the ability to heal. The release of tension in the chest area during this posture can also release emotional tension and strengthen the feeling of love and acceptance toward yourself.

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Body Sheaths

KOSHAS

Annamaya Kosha (Physical Body)

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Annamaya Kosha refers to the material, physical body. Ananda Balasana is great for opening the hips and relaxing the lower back. It loosens the groin and gently stretches the spine.

Pranamaya Kosha (Energy Body)

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Through the open hip position in Ananda Balasana, the energy center in the pelvic area is activated and the prana can flow freely. It also fosters deep breathing and enlivens the body.

Manomaya Kosha (Mental Body)

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Manomaya Kosha comprises our mental space. The playful nature of Ananda Balasana helps calm the mind and reduce stress. It fosters a feeling of joy and lightness.

Vijnanamaya Kosha (Intellectual Body)

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This kosha stands for our deeper understanding. By grounding ourselves in this childlike posture, we can intuitively connect with our true nature and recognize our inner insights.

Anandamaya Kosha (Spiritual Body)

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Anandamaya Kosha reflects the state of pure joy. Through Ananda Balasana, we can reconnect with this deep, childlike bliss within us and experience it in our being.

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Body Constitution

DOSHAS

Vata

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Ananda Balasana has a calming effect on the Vata dosha. The pose grounds the body and creates a feeling of safety and stability that balances the volatile and restless nature of Vata. The gentle stretch of the hip area and the deep breathing in this pose help calm Vata and foster a feeling of inner peace and balance.

Pitta

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Ananda Balasana is cooling and relaxing, which reduces the Pitta dosha. The pose helps dissipate excess heat and fosters relaxation and serenity. Through the gentle stretch and the relaxing effect on the body, Ananda Balasana can help reduce the intensity of Pitta and foster a feeling of calm and balance.

Kapha

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Ananda Balasana can increase the Kapha dosha, as the asana has a calming and stabilizing effect. The pose fosters grounding and supports physical calm and relaxation, which strengthens Kapha. This asana helps foster a feeling of safety and stability, which strengthens Kapha qualities such as grounding and steadiness.

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Key Information for Correct Execution

Meet Geraldine, a certified yoga teacher and psychology student who emphasizes mindfulness and alignment to inspire people toward a more peaceful life.

1Lie on your back.

2On the exhalation, draw both knees toward the chest.

3On the inhalation, grasp the outer edges of your feet with your hands and open your knees so that they move toward the armpits.

4If it is difficult to grip the edges of the feet from the outside, you can also grip them from the inside or place a yoga strap around the soles of the feet. With neck problems, you can place a folded blanket under the head.

5Position each ankle directly over the knee so that your shins are perpendicular to the floor. Actively flex the toes.

6Press your feet into your hands (or into the strap) while you pull your hands down to create resistance. Breathe deeply into the lower belly between the thighs and relax your pelvic floor.

7Make sure the back of the head stays long on the floor and the neck is not overextended.

8Close your eyes and stay in this posture for about 1 minute.

Common Mistakes

A common mistake in the Happy Baby pose is that the buttocks and the lower back lift off the floor and the neck is overextended. It is important that the buttocks and the lower back stay on the mat and the neck is relaxed.

Our Tip

A tip for this posture is to try another variation by bringing the soles of the feet together, interlacing the hands behind the outer edges of the feet and then drawing the feet toward the face.

Variations

This variation especially stretches the outer hips. The Happy Baby pose is also well suited as part of a floor sequence and as a cool-down before the final relaxation.

Physical Effect

Knee Joint Relief

By drawing the legs toward the ribcage, a gentle feeling of relief can arise in the knee joint. This can help foster the joint fluid in the knee and reduce any existing stiffness. It also emphasizes the importance of correct alignment and technique to keep excessive pressure off the knee joints.

Back Relaxation

While lying in Ananda Balasana and holding the feet, the lumbar spine is gently pressed into the floor. This can help release tension in the lower back area and relax the musculature along the spine, including the erector spinae. People with mild lower back pain could benefit from this pose.

Hip Opening

Ananda Balasana offers a deep stretch for the adductors (inner thighs). The gentle drawing of the legs toward the floor can help release tension in the hip flexors and the iliopsoas, the deep hip flexor. This stretch can be especially soothing for people who sit a lot, as they tend to have shortened hip flexors.

Effects on Psyche and Emotions

Self-Acceptance & Connection

Holding our feet reminds us to embrace and accept ourselves as we are. This self-acceptance can strengthen our self-confidence and minimize negative self-talk. At the same time, the posture can also connect us with our inner child, reminding us to care for ourselves and love ourselves.

Deep Letting Go

Through the opening of the hips and the holding of the feet, Ananda Balasana enables a deep relaxation and release. We often store emotional trauma or stress in our hips. This pose can help release and process these emotions.

Carefree Happiness

Ananda Balasana takes us back to the innocent, joyful phase of a baby. This asana invites us to be playful and without judgment, which fosters inner joy and lightness. This state can help break through overly serious or negative thought patterns.

Props

Yoga Mat

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Yoga Strap

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Block

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Bolster

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BUY

Author of this Asana

Manish

Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.

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