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Happy Baby Pose (Ananda Balasana)

Lie on your back, bend both knees and bring them toward your armpits, hold the outside edges of your feet, and gently rock side to side to massage the lower back and open the hips.

60s holdBeginnerLyingNo equipment

How to do the Happy Baby Pose (Ananda Balasana)

  1. Lie on your back.
  2. Bend both knees and bring them toward your armpits.
  3. Hold the outside edges of your feet.
  4. And gently rock side to side to massage the lower back and open the hips.

What it targets

Primary muscle groups: Hips, Glutes, Lower Back.

Commonly included in conservative-care programs for: Lower Back Pain, Hip Bursitis, Sciatica.

Body Fix walks you through the Happy Baby Pose (Ananda Balasana) with a guided timer, demo video, and progressions. Free on iOS.

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This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.