Yoga is crucial in today’s age and day as it calms the mind, and it is good for one’s physical well-being. There are many yoga poses that are beneficial. One of the many poses in yoga is the happy baby pose. Before we delve further, let us understand what is a Happy Baby Pose, and How to do Happy Baby Pose.
Happy Baby Pose helps to increase relaxation and flexibility. During the pose, one has to lie on their back, with their knees bent toward the chest, and then hold on to their feet. This pose, also known as Ananda Balasana Pose, is a very good stretch, especially for women! This pose is done in Yoga and Pilates because of its gentle and calming motion. Yoga happy baby pose is thus very good to warm up!
Why Is the Pose Called a Happy Baby Pose?
This pose is called a happy baby because when one is in this very position, they’ll resemble a baby lying happily on its back! This pose is easy and not difficult at all, so it’s ideal for beginners. Because of its calming effects, most yoga teachers include the pose near the beginning or the end of yoga classes!
How to Do Happy Baby Pose Yoga?
Lie flat on your back
Then bend your knees toward your chest
Try to face the soles of your feet up toward the ceiling. Keeping your tailbone on the ground.
Then grab and hold the inside or outside of your feet. Then spread your knees apart, shifting them towards your armpits.
Make sure to remain in this position for many breaths, inhaling and exhaling deeply.
Finally, an optional thing one can do is flex their heels into their hands, and gently rock from side to side like a baby!
Steps to Do the Happy Baby Stretch with Ease
When doing this pose, there are some things you should keep in mind.
Maintain a NeutralSpine: Keep your lower back grounded on the mat. If the tailbone or lower back is lifting off the floor, then bring your knees closer to your chest. Avoid arching your back too much; this can lead to an injury.
Keep Your Knees Bent: One should bend their knees deeply toward their chest; however, don’t try to straighten your legs. The main idea is to keep the knees near the torso. If you feel a strain on your knees, then pull your knees a little closer, or even use props like blocks or cushions for support.
Reach for the Outer Edges of Your Feet: When one is grasping their feet, they should hold the outer edges of their feet for a better stretch. Try avoiding grabbing your toes, and instead hold the feet with a relaxed grip. This will give you more control!
Avoid Tension in Your Arms and Hands: One’s arms should be active and relaxed at the same time. Keep your shoulders relaxed on the floor. Try avoid shrugging them up toward your ears
Engage Your Core and Pelvic Region: One should engage their core lightly to support the spine. This helps to protect the lower back and also enhances the stretch in the hips. If one feels discomfort in their lower back, then adjust the position of the knees.
Focus on Breathing: One should breathe deeply and evenly. So, as you hold the pose, make sure your breathing stays relaxed and continuous. Thus, one should inhale deeply into the belly and exhale fully to release tension. Also, avoid holding your breath. Breathing deeply helps to relax the muscles and increase the benefits of the stretch.
Keep the Feet Active: Flex your feet – this helps to deepen the stretch in the thighs and hips, while also engaging the muscles of the legs. Try to keep your feet aligned with the knees and hips.
Gently Rock: It’s time to lightly rock side to side to massage the lower back and hips. This will help to enhance the release of tension; one should not force the movement.
Modify if Needed: Use props like a yoga strap, blocks, or even pillows to make the pose more accessible. Use a yoga strap, or try placing a block under the thighs for support.
Relax and Let Go: This is a very calming pose, so it’s important to relax into it. Don’t force your body into a deeper stretch. Thus, let your body release tension naturally, focusing on comfort.
Relieves Lower Back Tension: This very pose removes tension in the lower back. This can also help to make the posture better. Thanks to this pose, one can relieve pressure on the lower back!
Stretches the Hamstrings and Inner Thighs: The Happy Baby yoga pose stretches the inner thighs and hamstrings, which are often tight due to a lot of physical activity.
Improves Posture: Happy Baby Posture works on the spine and improves posture. One should practice this pose regularly so see changes in their posture! With this pose, one can avoid rounding of the shoulders. This pose can lead to a more upright and balanced posture.
Reduces Stress and Calms the Nervous System: Happy Baby Pose activates the parasympathetic nervous system. The calming breaths taken during the pose enhance stress relief and relaxation. This pose can surely help to reduce anxiety.
Improves Digestion: This pose massages the internal organs, especially the digestive organs. This very gentle pressure can improve the blood flow to the digestive organs, thus encouraging the movement of food and waste through the digestive tract.
Removes Menstrual Discomfort: This stretch can be especially good for women who experience menstrual cramps. Thus, Happy Baby Pose can provide relief from cramps and reduce bloating during menstruation. So practice this pose during your period and see the relief it provides.
Improves Flexibility and Mobility: The pose also enhances overall flexibility. This is especially in the hips, hamstrings, and lower back. It also helps to maintain joint health. This can lead to greater ease in performing other exercises and daily activities.
Promotes Joy and Playfulness: The pose is associated with a sense of joy and playfulness. This very pose promotes a light-hearted and carefree feeling! With this pose, one can bring some play and innocence into their practice.
Provides a Gentle Stretch in the Lower Body: Happy Baby Pose helps to stretch and relax the legs and lower body muscles. It can also help in releasing tightness in the hips and hamstrings!
Who Should Avoid the Happy Baby Yoga Pose
People With Lower Back Issues: People with lower back conditions should avoid the pose or do a modified version of it. The stretching can put more stress on the lower back and can lead to injury.
Pregnant Women: While the pose is safe in the early stages of pregnancy, it is not recommended as the pregnancy progresses. This is mainly because it involves a deep hip opening, and this can compress the abdomen, which can become uncomfortable for pregnant women in their later stages.
People With Knee Injuries: If one has a knee injury or knee pain, then they should be cautious in Happy Baby. This pose can definitely strain the knee joint. If this is the condition, then one can modify the pose by keeping the knees closer to the chest or even placing props. One is suggested to modify the pose in case of knee injury!
Those with Shoulder injuries: In the Happy Baby pose, the arms are extended to hold the feet, and this may strain the shoulders, especially if there is a shoulder injury. Thus, if one has a shoulder injury, then it’s best to modify the pose by using a strap or even avoid the arm position altogether.
What are you waiting for? Go on a yogic journey and witness the transformation it brings to your life.
Frequently Asked Questions:
1. Is Happy Baby Pose good for the pelvic floor?
Yes! The happy baby pose promotes stretching that elongates the pelvic floor muscles!
2. How Long Should I Hold Happy Baby Pose?
One can hold a Happy Baby pose for 30 seconds to 1 minute. If one is comfortable, then they can hold it longer; one should always listen to their body. Don’t stay too long if you start feeling discomfort.
3. Should I feel a deep stretch in my back and hips?
Yes! Happy Baby Pose is meant to stretch the hips and lower back. However, the stretch should feel gentle and comfortable.