Happy Baby Pose How to Do It and the History behind It

Happy Baby Pose, also called Ananda Balasana, is a calming and gentle pose that is excellent for relaxing and stretching the body. It involves rolling from side to side while resting on your back. This pose helps you focus on your breathing, flexibility, and strength.

The happy baby pose enhances your physical and mental well-being, and the side rolling in this pose improves your flexibility, balance, and motion span. The happy baby pose in yoga also helps in toning and strengthening your muscles.

The pose is called happy baby because you lay on your back and hold your feet like a baby happily lying on the bed and facing the ceiling. Yoga instructors usually include this pose at the start or end of yoga as it is an easy-to-do pose recommended for beginners.

How to Do the Happy Baby Pose?

You can do the happy baby pose by lying on your back and rolling on your sides while holding your feet like a baby on the bed. Let’s go over the steps to perform the happy baby pose.

1.      Lie on Your Back

To start this pose, you have to lie on your back. You can lie down on a mat or the floor facing the ceiling.

2.      Bend Your Knees

Bend your knees and bring them closer to your chest while lying on the mat or floor on your back. Lift your feet so that the soles of your feet face the ceiling.

3.      Grab Your Feet

After lifting your feet, hold them with your hands while your knees are close to your chest. Now you can spread your knees left and right.

4.      Roll Side-to-Side

Grab your heels with your hands and gradually move on your sides with your knees close to your chest and abdomen. Roll on your sides and breathe in and out while staying in this position for a while.

How to do the Happy Baby Pose Correctly?

This pose may be the easiest yoga pose for relaxing and stretching your muscles but you need to avoid some common mistakes to get the most out of it.

  • To get the best outcome, ensure your shoulders stay on the mat during this pose, keep them down, and do not lift them while you lift your legs.
  • If you are unable to keep your shoulders on the mat this entire time, then you should hold your shins or ankles instead of your feet.
  • To avoid a muscle pull or neck strain, put your head on the floor or mat. If that feels too difficult to do, then you can support your neck with a rolled towel or a blanket and hold your ankles instead of your feet.
  • If you are having a hard time grabbing your feet, you can also use a yoga strap looped around your feet to get into the pose.
  • Suppose you are a beginner and can’t start with squats and other complex yoga positions. In that case, this is the perfect pose to increase muscle flexibility without making much effort as other yoga poses.
  • To release your lower back muscles, extend your tailbone forward. You will feel the sacrum widen, while relieving the pain caused by heavy lifting, bending, and sitting.


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If you are expecting, then you should wait until delivering your baby before doing this pose. If you recently had a knee or neck injury then you should avoid doing this pose as well.

Benefits of the HappyBabyPose on Your Health

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This pose is beneficial for your mental and physical health, we will discuss some of the benefits you can get out of this pose.

1.      Increases Flexibility and Mobility

This pose helps you become more flexible and stretches your inner thighs, groin, and hamstring, while releasing tension in the hips and back muscles.

2.      Relieves Lower Back Pain

The happy baby pose helps open your hips, inner thighs, and groin, while relieving lower back pain. This pose helps realign and stretch the spine, while reducing stress and anxiety.

3.      Reduces Fatigue and Tiredness

You can get rid of fatigue and tiredness with the help of the happy baby pose, as it stretches your hamstring and maintains your heartbeat.

4.      Relaxes Muscles

The happy baby pose releases tension and tones your pelvic and abdominal muscles. It improves blood circulation, enhancing the heart rate and relaxing body muscles.

5.      Improves Your Heart Health

The happy baby pose improves heart health by lowering blood pressure and heart rate. It is suitable for mental health as well and has a great effect on cardio-metabolic risk factors.

6.      Spiritual Benefits

This yoga pose focuses on sensuality, passion, intimacy, pleasure, and sexuality. It has a significant impact on the relationships with your family, friends, and partners.

It balances your body and soul, making you feel accepted and helping you sort your thoughts. It boosts your confidence and makes you able to realize what you should do with your life.

7.      Mental Benefits

Physically, the happy baby pose helps the body ease up and relax, but mentally, it also significantly impacts the human mind. It changes your mood and frees your inner baby, brings you out of anxiety and stress, and relieves you emotionally.

It helps build self-love, where you start caring for yourself mentally and physically. This feeling makes you more imaginative, creative, and mentally stable.

History of the Happy Baby Pose

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The yoga pose Ananda Balasana resembles a baby lying on its back and happily rolling or sides while holding its feet. This gradual movement relaxes and calms down the baby. The happy baby pose is also for adults, since it helps them connect with their inner child and release stress and tension.

Origin of the Happy Baby Face or Ananda Balasana

The roots of Ananda Balasana go back to Sanskrit, which is an ancient language of Hinduism. Ananda means happiness, Bala means child, and asana means pose. This is the pose of a happy-looking child or what a child does when it is happy.

The Story behind the Happy Baby Pose

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The king of Ayodhya in the Kosala kingdom was Dasharatha, a great warrior. The meaning of his name is “ten chariots,” and he was the protector of dharma. He had three lovely and brave wives but did not have any children; the king and the whole kingdom were yearning for a child from their king.

When the king was suffering because of a lack of an heir, Mother Earth “Bhumi Devi” was awaiting a warrior to end her suffering from evil powers and demons. Mother Earth was being exploited, and dishonest men stole her resources.

The sacred book states that when evil comes into power and creates a façade on earth, Vishnu is born to preserve the earth and its people and put things in order. The birth of the preserver is called avatar which means “incarnation” or “descent”. It was the time for Vishnu the preserver to arrive and save the world.

The Vishnu came in the form of Dasharatha’s eldest son, named Rama, for the protection of Mother Earth and Ayodhya.

Ashwamedha: The Sacrifice

The court sage Vasistha advised the king to perform a specific sacrifice named Ashwamedha for childbirth. After completing Ashwamedha, a vessel filled with milk pudding named “payasam” appeared from the holy fire. A voice commanded the king to take the golden vessel home and distribute it among his wives.

He distributed the “payasam” equally among his wives, the first wife, Kausalya; the second wife, Kaikeyi; and the youngest wife, Sumitra. The first and the second wives shared half of their portion with the youngest wife, Sumitra.

They all became pregnant, and Mother Earth and the whole kingdom rejoiced with the news that the protector of the earth had finally arrived to save them all.

The Birth of Rama: The Preserver

Kausalya’s first wife gave birth to Rama, Kaikeyi to Bharata, and Sumitra gave birth to twins named Shatrugna and Lakshman. All the newborns were special and had a unique charm to them, but Rama was dear to everyone.

The book “Rama’s Journey” and the great poem “Ramayana” were written on Rama’s life and adventures and how he stood for his cause and freed the kingdom from the shackles of evil.

Rama’s stories are there to teach us that we all have the potential for divinity and it is awaiting to be born within us. We all are Dasharatha, our ten chariots are the organs we use for senses and action, these elements help us connect our mind to the outside material world.

The Divine is ready to be born in Us All the Time

The Katha Upanishad (sacred book) visualizes the body as a chariot being pulled by senses visualized as horses. Our soul, which is called “atman,” is the rider, our intelligence which is called “Buddhi,” is the driver, and our mind (manas) is the rein of the chariot. It is Dasharatha who is controlling our senses and minds.

The Origin of Kaushalya

The meaning of Kaushalyaais a skill; she was Dasharatha’s first wife or skill as an attribute that keeps the mind on track and saves it from the distraction of other senses.

The Origin of Ashwamedha

Ashwa represents the present moment or now, andMedha is described as purification. With the above logical term, we concluded that Ashwamedha means clearing your mind from distractions and focusing on the present moment.

Ashwa can also be defined as a horse, it is a kind of horse sacrifice, where a king allows his horse to roam on land freely until it stops at a point. At the point the horse stops, the king claims sovereignty on that land where the horse has roamed over. It works as a meditator that frees the human mind to explore new land and claim its sovereignty.

The Origin of Rama

Rama means the “distributor of happiness” or the one who makes you happy. Some also interpret it as “Ra” which means light and radiance while “ma” means in me.

When king Dasharatha completed the sacrificial ritual “Ashwamedha”, he then shared the outcomes with his first wife Kaushalya, Rama was conceived who was the inner joy, light, and radiance.

A happy baby is born within us when we control our senses and minds while meditating and when we focus on our internal self and reality and deny external distractions and claims.

The Bhagavad Gita states, “yoga is skill in action.” The meaning of Rama’s birth is when our mind and body are focused. This state is called yoga, where we are enlightened and focused mentally and physically.

Rama also had three other brothers and qualities; Shatrughna (The one without enemies), Lakshman (awareness and mindfulness), the son of Bharata is skills and talent, and sons of Sumitra are good friends, and the son of Kaikeyi is the one with unpleasant from outside but has inner beneficial effects like a medicine that has a bitter taste but is good for your health.

The Happy Baby Pose: Things to Note

When you lie on your back and feel comfortable, bend your knees and bring them closer to your chest. Finally, grab your feet while facing them to the ceiling.

Gradually bring your right knee toward your chest and keep the left foot on the mat you are lying on; if you can hold your right foot, then grab it. And if you are having a hard time doing so, then grab your right ankle or the shin.

You can also loop a strap around your feet if you cannot reach the outside of your feet. Breathe in and out while doing this pose and relax your body and muscles. Put your left hand on your left hip and level it; now, turn the inside of your right foot and face it toward the ceiling.

Stack up your ankle on your knew, and you can feel the sensations in your leg when you bring it closer. You can put a rolled-up blanket on your sides and under your neck for support, and make sure your shoulders remain on the floor while you do this pose.

You also have to notice your foot; if your toes point outside, it means your thighs are externally rotating. You can maintain an inter rotation of your thighs, and your toes will point straight back; you can feel it in your right thigh.

Repeat on the Left Side

Do the same on your left side and take back your right foot to the floor or the mat and you can feel the difference. Grab both your feet while lying on your back like a happy baby in its crib.


The happy baby pose brings back careless times when you were a baby in your crib and all happy away from worries. Babies usually love to hold their feet while lying in their crib, it radiates them, and they look fascinated by their surroundings.

We all have a baby within ourselves. It is a divine child, skillful, creative, and imaginative ready to explore the world and become a savior like Rama and bring new energy and adventurous stories to the world.

The characters in the story of Ananda Balasana reflect your personality in several aspects. The skills and efforts you make in your life to make a difference and stand out from other people. The qualities and creativity within yourself and how you control your mind with your senses from distractions

Related Questions

How Long Should You Do the Happy Baby Pose?

You can do the happy baby pose from 30 seconds to a few minutes, relax on your back and lift your feet. Grab them while you bring your knees closer to your chest.

How the happy baby pose helps in relaxing muscles?

This pose helps in relaxing the muscles as it stretches the lower back, groin, spine, hamstrings, inner thighs, and hips. This movement relaxes your body and mind simultaneously.

How good is the happy baby pose for digestion?

This pose is good for digestion as it helps with relieving pressure and gas in the abdomen, it is a very comfortable pose for stomach and lowerback aches.


The happy baby pose in yoga is essential for beginners and professionals as well; it helps in relaxing and stretching body muscles. It is an ideal pose if you are unable to perform the other complex yoga poses. It also improves digestion, heart rate, and blood pressure and provides physical and mental stability.