Happy Baby Pose

Happy Baby Pose (front) - Iana Varshavska

Happy Baby Pose or Ananda Balasana is an excellent grounding pose wherein ‘Ananda’ means ‘Happy’ and ‘Bala’ means a ‘Baby’. Interestingly, it is also called the Dead Bug Pose, because of the position that the body takes up while performing this pose. This yoga pose is considered as one of the restorative poses which can be done for better sleep and full body relaxation.

Happy Baby Pose is considered a base pose as happy baby pose variations can be derived from this pose.Happy Baby Pose is considered a warm-up yoga pose to prepare the body for more intense yoga poses / yoga flows.

Step-by-Step Instructions

Step 1
Lie on your back and gently hug the knees into your chest
Step 2
Separate the knees wide to either side of your torso. Then, keeping the knees bent, reach down and grab a hold of the outer edge of each foot (or the big toes). Bring the soles of the feet to shine up towards the ceiling as if you were going to stand on it.
Step 3
Shins are perpendicular to the earth. Flex and activate the toes. Pull down on the outer edges of the feet in order to glue the sacrum down to the earth and to bring the arm bones into their sockets.
Step 4
Imagine you are trying to get your upper thighs to rest next to your ribcage. Make sure the sacrum stays on the earth by drawing the navel down.
Step 5
Shoulder and head are on the ground. Neck is inline with the spine. To help align the neck with the spine press your head gently to the ground and slightly tuck the chin.
Step 6
To release, let go of the outer edges if the feet and hug the knees into the chest.

Pose Detail

Benefits and Contraindications


Gently stretches the inner groins and the back spine

Calms the brain and helps relieve stress and fatigue



Knee injury

Neck injury, support head on a thickly folded blanket

Photo poses in different angles


If you can’t reach your feet, try using a belt or scarf looped around each arch of the foot.
You can also take hold of your ankles or shins.

Modifications & Variations
  • Happy Baby Pose Block Strap At Chest
  • Happy Baby Pose Aerial
  • Frog Lifting Through Pose
  • Half Happy Baby Pose Variation I Bolster Sacrum
  • Happy Baby Pose Bolster Under Sacrum
  • Half Happy Baby Pose Variation I
  • Half Happy Baby Pose Wall
  • Happy Baby Pose With Bolster
  • Half Happy Baby Pose
Top Preparatory Poses
  • Wind Release Pose
  • Supine Spinal Twist Pose II
  • Bridge Pose
Top Follow-Up Poses
  • Corpse Pose
  • Supine Spinal Twist Pose II
  • Wind Release Pose

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.