Ever looked at a baby and thought, “you look so happy and content”?

 

Babies have this amazing ability to just be in the moment – we grownups need to practice yoga to get that experience of the here and now. Though babies are not always happy as most parents will confirm, when they are they radiate this amazing calm, content and inquisitive nature. Though Happy Baby pose is not an ancient Hatha yoga pose, it is very popular in the modern yoga world for it’s physical benefits and the ability to bring out the playful child in a yogi.

The pose helps you explore your hip, knee and ankle range of motion the same as a squat would, but without loading the joints. So it is great for people that are rehabilitating and injury and want to work on range of motion.

Happy baby pose helps release the low back and sacroiliac joints, groin, calves and even hamstrings if you play with your feet, extending the legs alternately. The hips are working on external rotation and full flexion which is what you need to have a stable deep squat such as the Garland squat pose or in weightlifting.

For me, the happy baby pose takes me right into that happy and content in the moment feeling that I imagine babies have when they playfully exercise and explore all day.

I love rocking and rolling around whilst holding on to my feet. I enjoy the stretch in my hamstrings and calves when extending the legs, pushing the heels to the ceiling. When my arms are holding on to the feet and I push them up whilst pulling down slightly, I get a lovely stretch around the shoulders.

Do it like a baby, approach your practice – not just this pose – with the intention to explore and feel the pose, not make it look right. Babies don’t care what they look like whilst strengthening and stretching their bodies ready to grow into an upright walking human being.

If the setup of the pose doesn’t give you the feeling that you think it should, wriggle and change until you find a position that feels beneficial.

Now it’s your turn to explore this pose and find out what it can do for your body.

Set it up as a static pose and then after a few breath start playing, follow your gut instinct and do what feels good. Where does it stretch? Does it compress anywhere? How can you adjust the pose to make the compression ease?

 

 

Happy Baby pose/ Ananda Balasana

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

Benefits of this exercise:
– stretches calves, hamstrings, hip, groin and lower back
– if you use the arms to pull the legs down you are strengthening the arms
– opens hips into external rotation
– teaches the body to establishing pelvic spinal connection (by working on lengthening the spine, uncurling your tail bone)
– emotional grounding, stability and security
– strengthens the arms
– may releases and decompresses the sacroiliac joint
– calms the mind
– relives stress and fatigue

Outcome:
– improves posture and alignment
– increases range of motion through ankle, knee, and hip joint
– may help with some cases of sciatica
– helps relieve symptoms of stress mild depression, anxiety, and fatigue -it’s an instant mood booster
– it also helps with melancholia, fears concerning loneliness, commitment and/ or betrayal
– awakens your inner child
– helps build confidence and self-love
– feel accepted (by yourself and those around you) and know exactly where you belong

 

Contradictions/ Precautions:
– people suffering from ankle, knee or groin/ hip injuries or high blood pressure.  Anyone who had a hip replacement needs to consult with their surgeon. Take care with neck issues, if your head is dropping back, bolster it up with a pillow or block. May not be suitable during pregnancy.

Counter pose:

Savasana or Downward facing dog

 

 

Affirmations or Mantras to go with this movement:

1) “I am happy and content.”

2) “I love and enjoy my body.”

3) “I feel pleasure and abundance with every breath I take.”

4) “I am beautiful and strong and enjoy a healthy, radiant and passionate life.“

 

Once you have finished your Happy baby pose practice, spend a short time in Savasana – maybe with deep breathing appreciating the body supporting you in your explorative practice.

See if you can improve your joint range of motion by taking a Happy baby pose several times a week observing how it becomes easier and how your contentment grows as your body gets to know the pose better each time.

As you practice the Happy baby pose, you want to focus on letting the hips relax and open whilst keeping some length through the small of the back – uncurling your tailbone.

Take note on which part of the pose feels challenging? Is it the getting into the pose or the holding it? Pay attention to your breath, let it be slow and deep as you explore your Happy Baby pose.
Just to remind you once more – your yoga practice should  never be painful, if you feel pain, stop.

Continuing will not get you any progress because the muscles in the area will tighten to protect you from injury or aggravation.

It’s ok if this pose is not right for you today, try it again another time when you feel more ready. There are plenty of other poses here on the site that you can try.

Above all make paying attention to your body the primary focus when practicing yoga. Treat your body with respect – honour it. Your body communicates with you on a constant basis – to be well or get well you need to start listening and adapt how you treat your body – value and respect your body it’s the only one you have and it always tries to do it’s best with what you pose on it in all walks of life.

Remember you can pick one of the Affirmations above that resonates with you to repeat whilst you practice; to help you stay focused as you work on your sacral chakra. Affirmations help  you to reprogram your mind at a deeper level building more positive thought patterns which will then translate into more positive feelings and believes about yourself.

A couple of questions you can ask yourself:

“How much are you prepared to embrace change? Change one small thing today and observe the ripple effect this has.”

“When you do things for others is it from a genuine desire to be of service or are you really trying to win their approval or love?”

“Can you balance passion and personal discipline?”

I hope you love the playful nature of the Happy Baby pose and the benefits it can have.

Take a moment to think if there is anything you would like to know more about or would like to address, drop me an email and let me know.

I love hearing how you get on with these poses.

Namaste

Marie