Top 10 Health Benefits of Ananda Balasana (Happy Baby Pose) and How to do it?

Ananda-Balasana, Happy-Baby-Pose

Table of Contents:

  1. Meaning of Ananda Balasana (Happy Baby Pose)
  2. How to do Ananda Balasana?
  3. Consciousness
  4. Duration
  5. Beginner’s Tips
  6. Benefits of Ananda Balasana (Happy Baby Pose)
  7. Precautions and Contra-indications
  8. Variations
  9. Preparatory Poses
  10. Follow-up Poses

Meaning of Ananda Balasana (Happy Baby Pose)

Anand Balasana‘ (आनंद बालासन) means ‘Happy Baby Pose’. ‘Anand’ means ‘Happy’, ‘Bal’ means ‘Baby’, and ‘Asana’ means ‘Pose’.

Also known as ‘Dead Bug Pose‘ and ‘Cheerful Infant Pose‘.

Ananda Balasana is actually that pose, which is done by a child when he/she is happy. It is considered one of the easiest pose but has multiple benefits.

How to do Ananda Balasana(Happy Baby Pose)?

Step#1 Lie down on the mat with hands and legs on the floor like we do in savasana.

Step#2 Bend your knees and bring it close to the chest.

Step#3 Stretch the arms in between your legs and then hold the big toes using toe lock. Ensure that your head is on the floor.

Step#4 Widen your hips and legs to feel more stretched.

Step#5 Let ankles be over the knees and make sure the shins are perpendicular to the floor.

Step#6 Press the knees more towards your chest to get the stretch over the hips and legs.

Step#7 Hold there for a while i.e. over 30 seconds and simultaneously meditate on your breathing.

Step#8 Repeat the steps in reverse order and come back to the last position.

Note: To hold the asana in the ultimate position is very much required to get much more benefits.

Below is the video to see ‘how to do Ananda Balasana’.


One may meditate on:

  • Breathing.
  • Hips, legs, abdomen, etc.


Beginners can hold the pose for 20 seconds initially and can increase it to 1-2 minutes.

Do 3 sets of this Ananda Balasana regularly, keeping in mind the precautions and contra-indications.

Make sure the gap of 30 seconds is there after every set.

Beginner’s tips

You may find it difficult to grab the feet while stretching your arms. In that case you can use yoga strap to make your shins; perpendicular to the ground. This will help in more stretch on legs and hips.

Or try the variations given below.

Benefits of Ananda Balasana (Happy Baby Pose)

1) Stretches and opens the hips

It is very good for giving pleasant stretch to your hips and will help you do various types of other asanas, involving hip movement.

2) Stretches inner groins

In athletic performances, inner groins play a very important role. So, it would help in stretching that part. Besides, it prevents injuries in groin areas.

3) Also stretches the back spine

This Asana helps in lengthening and stretching the back spine. Besides, it supports body weight.

4) Stress and fatigue

If you’re suffering from anxiety and tiredness, this asana would help in relieving that.

5) Calms down the mind

This Pose is good for instant relaxation of mind as it ensures deeper breathing by opening up your chest and shoulder.

6) Strengthen the arms, chest and shoulders

This asana opens your chest, arms, and shoulders which enable deeper breathing. And deeper breathing helps in stress, anxiety, and depression.

7) Lowers the Heart rate

Anand Balasana lowers the heart rate as we do it in a supine posture. And hence, it calms down the mind.

8) Digestive System

Makes the digestive system strong by gentle massaging and hence helps in proper assimilation of food.

9) Good for Sacrum

It relaxes your sacrum (between the two hip bones of pelvis) as you’re lying in a supine posture.

10) Balances your sacral chakra

Svadhistana (Sacral Chakra), the creative exploration of life and relationships gets balanced by Anand Balasana.

Precautions and Contra-indications

Individuals, who is suffering from the following problems, shall avoid this Anand Balasana or perform under expert supervision.

  1. Do not do this asana in Pregnancy.
  2. If you’re having any injury in legs like knee injury, etc. It is better to take advice from the doctor.
  3. It is forbid to do this asana in Neck injury.
  4. Even in case of High and Low Blood Pressure, Consult your doctor before performing this asana.
  5. Should not do, if suffering from a shoulder injury.


The following are the few variations for beginners, those who can not hold the feet, and at last gives up. Five variations are mentioned below:


If one can’t hold the feet, then one can hold the ankles. This will make the asana easier.


If the process mentioned in variation-1 is not working for you. Then one may go on holding the thighs as per the comfort zone.

Please note: But try to go out of your comfort zone a little i.e. try to holding your ankles and then the feet. Go step by step.


One may practice this asana by yoga strap, which runs over your feet. This yoga strap helps in putting desired pressure, and in opening your hips, legs, and shoulders.


Place a bolster under your neck, and then one can perform this Anand Balasana. But it is preferred to use a pillow as thin as possible.


Ardha Ananda Balasana

Also known as ‘Half Happy Baby Pose’. In this Asana, you raise only one leg and keep the other leg straight on the floor. Remaining process will be same as mentioned above. Also, switch and perform with other leg.

Preparatory Poses

  • Balasana (Child Pose)
  • Virasana (Hero Pose)

Follow-up Poses

  • Adho Mukha Savasana (Downward facing dog pose)
  • Jathara Parivartanasana (Belly twist pose)

Now, you’ve learned everything about Ananda Balasana. So, try it now, keeping in mind the contra-indications.


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