Happy Baby Pose (Sanskrit: Ánanda Bālāsana / आनंद बालासन)
Ananda Balasana (Ánanda Bālāsana) which is also called the Happy Baby Pose or the Dead Bug Pose is a beginner level asana that works on our hips, thighs, hamstrings, back, and groin area, giving us a rejuvenating stretch that calms the mind. It opens up our hip joints and lengthens the spine. The word ‘Ananda’ means bliss and ‘Balasana’ means the Child’s Pose. It has been named so because as we practice it, our body resembles a blissed-out child, lost in their own world.
Instructions for Doing the Happy Baby Pose
- Start by lying down on the floor on your back. With an inhalation, lift your legs off the floor, and bring your knees close to your chest by bending your knees.
- With both your hands hold your big toes (right toe with the right hand and left toe with the left hand), making sure your upper arms are in contact with your shins.
- Slowly widen your legs, slights wider than your torso. You’ll feel a deep stretch in your groin area as you do so.
- Pull your knees closer to your armpits and keep your spine straight. Do not lift your hips or your head off the ground.
- Make sure your ankles and knees are in one line. And keep your heels in a flexed position.
- Press the entire length of your spine against the floor along with your shoulders and the back of your neck.
- Hold this position for about 30 to 60 seconds, breathing normally, without any jerks.
- To release the pose, exhale and release your hands. Bring your legs back to the floor and relax in Shavasana.
Benefits of Doing the Ananda Balasaana
- Ananda Balasana stretches your spine, inner thighs, groins, hamstrings, and glutes, and it opens up your hip joints. This enhances your ability to move around more comfortably, performing your daily chores with a sense of ease.
- If you have minor spinal issues or lower back pain, practicing this asana regularly can help relieve the pain.
- Happy Baby Pose is also beneficial for your digestive system.
- It is practiced as a relaxing pose at the end of the session because it has a calming effect on your mind. It slows down your heart rate and helps you release stress and anxiety.