Happy Baby

Ānanda Bālāsana

Read what the gnome says

Happy Baby! Lie on your back, bend the knees toward the armpits, and hold the outer feet. Knees wide, ankles over the knees, tailbone heavy. Gently rock side to side. Keep the head down. Breathe, giggle, happy little gnome.

Works on Adductors · Hamstrings

How to do it

1. Lie on the back and draw the knees toward the armpits.
2. Hold the outer edges of the feet, ankles over the knees, shins vertical.
3. Press the feet into the hands, let the lower back lengthen and rock gently side to side.

Common mistakes

• Don’t lift the head or tuck the chin hard.
• Don’t pull the knees down with force.
• Don’t let the tailbone lift off the floor.

Benefits

• Releases tight hips and outer thighs.
• Eases stiffness from sitting and walking.
• A calm, grounding shape to breathe in.

Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.

Suggest a correction

In ready-made sequences

Hips & Legs 7 min Evening Wind-down 9 min Wind-Relieving Series 7 min

Not medical advice. Ease off if anything feels sharp or wrong.

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