Happy baby (ananda balasana)

Happy baby lies on the back with knees bent wide and hands catching the feet, soles turned up toward the ceiling in the atlas side view.

Why it helps

NCCIH summarizes possible stress-management findings for yoga in general, not for ananda balasana by itself (Yoga: Effectiveness and Safety (NCCIH)). MedlinePlus ties slow breathing to everyday stress relief as a broad relaxation skill (Relaxation techniques for stress (MedlinePlus)).

How to do it well

Recline, bend both knees, and take the outer edges of the feet with your hands. Pull the knees toward the floor beside the ribs without lifting the tailbone off the mat. Let the head rest, elbows stay inside the knees, and breath stay easy while the feet flex toward the ceiling. Rock gently only if that rhythm helps you stay relaxed.

A common mistake and how to scale it

A common mistake is curling the chin and lifting the shoulders to reach the feet. Scale by holding behind the thighs or shins and keeping the sacrum glued down while the knees stay at a comfortable width.

When to use caution

Back off when hips or knees feel sharp, and confirm knee, hip, or lumbar spine conditions with a clinician before ananda balasana, per NCCIH (Yoga: Effectiveness and Safety (NCCIH)).

Practice with the atlas

Hold six breaths, rocking side to side only if you like that rhythm, then release the feet and extend both legs into a brief savasana before standing poses.