Happy Baby

Video

Happy Baby Pose Ananda Balasana

Intermediate

Ally Hamilton

Learn happy baby (ananda balasana), a delicious spine lengthener and hip opener! Modifications are offered for those who carry tension in the low back and/or hamstrings.

Class details

Benefits

Lengthens the spine
Opens the hips

Key Alignment Points

Lie on your back and hug your knees to your chest, then keeping your knees bent, open them wider than your torso, and extend your feet toward the sky so that your knees and ankles are in line.
If possible, have your arms to the insides of your legs, and your hands to the outside of your feet.
If that’s too intense for the hips, low back, inner thighs or groin, hold the outer ankles or shins instead.
Draw the navel down, lengthen your tailbone toward the floor, lengthen the back of your neck, and relax your shoulders.

Contraindications

Any pose on the back may be contraindicated during pregnancy if the mama feels shortness of breath or dizziness. Some women are fine throughout pregnancy with poses on the back, and others are not. If it doesn’t feel okay for you, come out. Otherwise, enjoy the spine lengthening and hip opening.
People with knee issues may feel discomfort here, if holding the shins does not alleviate it, come out of the pose.
People with neck injuries can place a blanket under the head and neck.

Ready to work it?

Here are some classes featuring Happy Baby Pose.

17 minutes

Hip Mobility Warm-Up

By Derek Beres on Nov 22, 2019

Vinyasa Flow Intermediate

We stay on the floor for this hip mobility and core strength warm-up. This sequence makes a great beginning of a flow or a strong finish after you've done cardio or weight lifting.
60 minutes

Take It Easy

By Brent Laffoon on Sep 16, 2018

Hatha Intermediate

A slow, gentle practice designed to help you feel deeply into your spine, hips and hamstrings. Perfect for when you're feeling a little tired or just want to take it easy... enjoy!
60 minutes

Eka Pada Sirsasana

By Brent Laffoon on Sep 10, 2018

Hatha Intermediate

Looking to loosen up your hips? You've come to the right place! This slow-but-still-challenging practice will guide you through a series of creative movements all aimed at helping you understand how to move deeply into the hips. Take your time, enjoy the process and who knows... you might just wind up with one of your legs behind your head!
41 minutes

First Trimester Flow

By Noelle Beaugureau on Aug 14, 2018

Prenatal Intermediate

Had a strong Vinyasa practice before you were pregnant? Here is a great session suitable for your first trimester! Lots of modified flow and vinyasas to help open the body. Poses like chair and plank help to create strength with variations for what feels right for you. Half moon and warrior three will work your balance and a few finishing poses including a supported bridge set you up for a relaxing savasana! Enjoy!
27 minutes

Side Lying Hip Strengthening

By Leslie Kazadi on Apr 28, 2018

General Beginner

This side-lying series is a favorite with students because it builds strength that can be felt immediately without any strain! Instant gratification! It's great to support tender knees, hips and low back. Use it as a warmup or a stepping-stone for a standing sequence, or just to do something new that increases sensory awareness - because "new" is fun like that! Students who have injuries or weakness LOVE this because they have complete control of how far they move; they know they are getting strong and they don't have any fear of the compressive force of gravity and load on their joints. Pro tip: try it with the bottom foot pressing the wall for even more feedback and support!
54 minutes

Get Hip(s)

By Lauren Peterson on Apr 19, 2018

Vinyasa Flow Intermediate

This flow class is interspersed with stretches to open the hips. We move from gentle stretches, on our backs, to stronger weight-bearing hip stretches like pigeon and double pigeon. Enjoy.
26 minutes

Rolling Hip Release

By Leslie Kazadi on Mar 27, 2018

Restorative Beginner

Releasing the hips can relieve low-back tension from extended sitting, tight hips from hiking/biking/running/living, or simply relax the mind/body by shifting the nervous system out of the stress response. This practice includes a lot of rocking movements that also quiet the nervous system, giving the body and mind just enough sensation and activity to focus on a gentle rhythm. Whether you have had a hectic day and need a relaxing practice or you have chronically tight hips that are a friend for life that you need to attend to... this session will leave you feeling relaxed, rested and spacious.
18 minutes

Rolling Bridges for Any Body

By Leslie Kazadi on Mar 2, 2018

General Beginner

Not up for a standing practice and want to build strength? Bridge pose is a great way to build strength in the hips and entire back body while also creating mobility in the spine and chest. It's easy to control how much you move and that makes it safe for students who don't have a lot of strength or balance in standing poses. Rolling bridges get your abs in gear to control your descent and support your spine. There are lot of modifications for bridge. Note that these are "baby" or half bridges; whereas, in a full/high bridge, you wouldn't want to keep the blanket behind your head and might even want to put a blanket under the shoulders to protect the neck.
22 minutes

Yoga For Knee Strenghtening

By Derek Beres on Feb 14, 2018

General Beginner

As someone with recurrent knee problems (and one surgery behind him), Derek explores a series of ground and standing exercises to help strengthen your knees.
27 minutes

Building a Bigger Bridge

By Leslie Kazadi on Jan 20, 2018

General Beginner

Build yourself a new bridge for stronger hips and hamstrings. We start with a blanket under the hips to traction the low back. Add some leg extensions to open up the front body and prepare you for a bridge with your feet on a chair. This shift of ground will increase your awareness - as all new things do! - and builds more strength in hips and hamstrings than your boring old bridge. With practice, you will feel yourself rising higher and feeling stronger. This boost of strength will have you feeling more light and more stable in your basic bridge. And stronger hips and hamstrings will also translate into better balance and more fun in other poses!