Happy Baby Pose

Sanskrit Name: Ananda Balasana (pronounced - A-nun-da - bA-lA-sa-na)

This pose gently brings a greater awareness to the hip joints. It provides a gentle stretch to the hips, inner groins and low back, helps to lengthen and realign the spine, and strengthens the arms and shoulders. The pose also calms the mind and can relieve stress and fatigue, making it a nice choice to do before bed or at the start/end of practice.

Level: Intermediate

Category: Restorative

Breath: Deep Abdominal Breathing.

Keep the mouth closed with tongue resting on the roof of the mouth. Simply allow the breath to enter & release through the nostrils. Keep your awareness on the abdomen & notice how it starts to balloon & expand on the inhale. The exhale, the abdomen relaxes. Do not try & control the breath in anyway. Allow yourself to follow the journey of the breath so we connect the mind & body together into the present moment. Breath in to a count of 1-2-3 & breathe out to a count of 1-2-3.

Results: When you are fully in the present moment the mind no longer has power over you. This allows you to create a new reality for yourself rather than being conditioned by the old mind. Use your affirmation whilst holding the position.

The focus on the breath allows you to enter into the Alpha state which is a state where the brain waves are much slower than the usual waking state of Beta. Doing this consciously allows you to interrupt the neurological pathways within the brain that are causing negative blocks, emotions & behaviours.

Instructions:

  • Step 1: Lie on your back. With an exhale, bend your knees into your belly.
  • Step 2: Inhale, grip the outsides of your feet with your hands (if you have difficulty holding the feet directly with your hands, hold onto a belt looped over each sole.) Open your knees slightly wider than your torso, then bring them up toward your armpits.
  • Step 3: Position each ankle directly over the knee, so your shins are perpendicular to the floor. Flex through the heels. Gently push your feet up into your hands (or the belts) as you pull your hands down to create a resistance.

Benefits

  • Gently stretches the inner groins and the back spine
  • Calms the brain and helps relieve stress and fatigue

Beginner's Tip: If you can't easily hold your feet with your hands, try holding each foot with a yoga strap looped around the middle arch.

To Deepen The Pose: To assist with the lift of the torso and legs, draw your inner groins up into the core of your torso, along the front of the spine.

Avoid This Pose If:-

  • Pregnant
  • Knee injury
  • If you have a neck injury, support head on a thickly folded blanket

Tweet This: MedYoga Happy Baby pose Affirmation: “I follow every breath with gentle awareness.”

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