Happy Baby Pose, also known as Ananda Balasana, is a popular yoga pose that offers numerous benefits for both the body and mind. It is a beginner-friendly pose that is usually included in many yoga sequences, especially those that focus on hip opening and relaxation. As a yoga teacher, it is essential to have a good understanding of this pose so you can guide your students through it effectively.
5 Benefits of Happy Baby Pose
Hip opening: Happy Baby Pose is an excellent hip opener that helps to stretch the inner thighs, groins, and hips. It can also help to relieve tension in the lower back and hip flexors.
Promotes relaxation: This pose is great for relaxing the body and mind, making it an ideal pose to practice before bedtime or during a gentle yoga practice.
Improves digestion: Happy Baby Pose can help to stimulate digestion by massaging the abdominal organs.
Reduces stress and anxiety: The gentle stretch and relaxation that this pose provides can help to reduce stress and anxiety.
Improves circulation: By opening up the hips and stretching the inner thighs, Happy Baby Pose can improve circulation in the lower body.
8 Teaching Steps for Happy Baby Pose
Begin by lying on your back on your yoga mat with your knees bent and feet flat on the floor.
Take a deep breath and exhale, allowing your body to relax.
On the next exhale, bring your knees towards your chest.
Use your hands to grab the outside edges of your feet. You can also grab your ankles or shins if your flexibility is limited.
Spread your knees wide apart, keeping them bent at a 90-degree angle.
Pull your feet towards the floor while pressing your tailbone down towards the mat.
Hold this position for 5-10 deep breaths.
To release the pose, gently release your feet, lower your legs to the floor and return to your starting position.
9 Modifications for Happy Baby Pose
Use a strap: If you find it challenging to reach your feet, you can use a yoga strap. Wrap the strap around the arches of your feet and hold onto the strap with your hands.
Use a block: If you have limited flexibility, you can place a yoga block or a blanket under your hips to provide support.
Keep your knees bent: If you find it challenging to straighten your legs in this pose, you can keep your knees bent and hold onto your shins instead.
Wall-supported Happy Baby Pose: Students who have difficulty reaching their feet can do this pose with the support of a wall. Have them lie on their back, and place their feet on the wall. Then, instruct them to grab the outside edges of their feet and draw their knees towards their armpits.
Chair-supported Happy Baby Pose: Students who have limited mobility can do this pose with the support of a chair. Have them sit on a chair with their feet flat on the floor. Instruct them to hold onto the sides of the chair and lift their feet off the ground, drawing their knees towards their armpits.
One leg at a time: For students who have limited flexibility or mobility, they can do this pose with one leg at a time (Half Happy Baby pose). Have them hold onto one foot and draw that knee towards their armpit, then repeat on the other side.
Seated Pigeon Pose: For students who find it uncomfortable to hold onto their feet, they can do a variation of this pose known as the Seated Pigeon pose. Sit, cross right ankle over left knee, bend left leg towards the hip, flex the right foot, move hips towards left foot, deepen the stretch by leaning into hands, shake out arms, repeat on the other side.
Happy Baby Pose with a Bolster: For students who need additional support, they can do this pose with the help of a bolster. Place a bolster under their sacrum, then instruct them to draw their knees towards their armpits and hold onto their feet.
Supported Happy Baby Pose: Students who have difficulty holding the pose can do a supported version of this pose. Instruct them to hold onto a yoga block or pillow between their feet and use their hands to support the weight of their legs.
7 Teaching Tips for Happy Baby Pose
Start with a warm-up: Before practising the pose, it’s essential to warm up the body. You can start with a few rounds of Sun Salutations or gentle hip-opening poses.
Use props: If your students are new to this pose or have limited flexibility, encourage them to use props like a strap or block.
Encourage relaxation: The pose is an excellent pose for relaxation, so encourage your students to take deep breaths and allow their bodies to relax in this pose.
Offer modifications: Offer modifications to make this pose accessible for all students. Encourage your students to listen to their bodies and choose the variation that feels best for them.
Use clear and concise instructions: When guiding your students through the pose, use clear and concise instructions. Demonstrate the pose and offer verbal cues to help your students get into the correct alignment.
Emphasize the breath: Encourage your students to breathe deeply and evenly while holding this pose. Focusing on the breath can help to deepen the stretch and promote relaxation.
End with a counterpose: After practising the pose, you can end with a counterpose, such as Child’s Pose or a Lying Twist. This can help to release any tension in the hips and lower back.
2 Precautions for Happy Baby Pose
Avoid this pose if you have a knee or hip injury: Happy Baby Pose puts pressure on the knees and hips, so it’s essential to avoid this pose if you have an injury in these areas.
Listen to your body: If you feel any discomfort or pain while practising this pose, come out of it immediately.
George’s Conclusion
In conclusion, Happy Baby Pose (Ananda Balasana) is a simple yet effective pose that offers numerous benefits for the body and mind. As a yoga teacher, it’s important to have a good understanding of this pose so you can guide your students through it safely and effectively. By following the steps, modifications, precautions, and teaching tips outlined above, you can help your students experience the many benefits of this pose while avoiding any potential injuries or discomfort.
