Ananda Balasana (Happy Baby Pose)
Lie down on your back
Bend the legs and bring your knees towards your chest
Lift your feet, so that the soles face upwards and the ankles are in line with the knees and bring your knees towards each armpit
Raise your arms and hold the outer edges of your feet with each hand
Relax your shoulders and keep the head resting on your mat
Gently press your feet and press your legs downwards
Hold for 5-10 breaths as a beginner or 1-2 minutes for a more advanced practitioner
Gently release the hold of the feet and drop the feet down on the mat
Modifications:
If you cant reach the outer edges of your feet, hold calf muscles with your hands or use a belt around each foot to hold on, for a more comfortable neck, place a folded blanket under the head.
Benefits:
Gently stretches inner groins and the back spine, calms the brain and helps to relieve stress and fatigue, stretches and opens the hips, stretches arms and hamstring muscles
Contradictions and cautions:
Pregnancy, knee injury, neck injury
Counter Pose:
Child Pose, Balasana
Chakra:
Svadhistana Chakra (Sacrum)