How To Do & Muscles Worked

happy baby pose
(Ananda Balasana)

The happy baby pose is a silly looking pose, but very effective for opening up the inner thighs, groin, and hips. Gravity helps out by assisting in the legs opening up for a deep and relaxing stretch.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Happy baby pose

Primary Muscles

Inner Thighs

Secondary Muscles

Abs Glutes Hamstrings

Exercise Type

Yoga icon

How to do happy baby pose (Ananda Balasana) Properly

Step by Step Guide

Begin lying on your back with legs bent and raised up off the ground. Grip your fingers into the big toe of each foot with the arms inside the knees.

Allow the knees to open out wide and drop down toward the ground as you hold the feet in the center.

Hold for about 30-seconds. You can add a slight rocking motion side to side if it feels good for you.

Relax and repeat for the desired repetitions.

Common Mistakes

A common mistake is not relaxing fully, so take deep breaths and fully allow the knees to fall out to the sides (even if it feels silly). Bringing the hips into full abduction to the sides will get a more effective inner thigh and groin stretch.


Animation of how to do Happy baby pose