Ananda Balasana

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Ananda Balasana– Pleased Child Pose

  • Begin in a supine position i.e. Resting on the back
  • Bend the legs one at a time and bring knees towards the chest
  • Lift the feet so the soles of the feet deal with up and the ankles are in line with the knees
  • Bring the knees in towards each underarm or to the beyond each armpit
  • Raise the arms and hold the outer edges of the feet with each hand
  • Relax the shoulders
  • Keep the head leaning on the mat
  • Keep the sacrum or tailbone connected to the mat
  • Gently press the feet and bent legs downward
  • Hold for 5- 10 breaths as a beginner or 1 -2 minutes for an advanced practitioner
  • Gently launch the hold of the feet and drop the feet down to the mat


Counterpose /  Pratikryasana:

  • Hug knees towards chest keeping tailbone linked to the mat OR
  • Apanasana– Gently pressing knees away on inhalation and back towards chest on exhalation– 3– 5 rounds OR
  • Savasana


  • Stretches and opens the hips
  • Stretches the arms
  • Stretches the hamstring muscles
  • Assists to extend the lower spine
  • An ideal counter position for various other asymmetrical supine poses
  • Soothes and calms the mind

 Ananda Balasana holding Toes

Cautions and Modifications:

  • If holding the outer edges of the feet proves too strenuous on the shoulders or the neck then:
  • Place the arms behind the knees or thighs unwinding the by far OR
  • Hold the calf bone muscles with the hands
  • Use a belt around each foot
  • One can also hold the big toes in between the thumbs and index and middle fingers if flexibility and convenience allow
  • For the neck to continue to be even more comfy one can place a folded blanket under the head


Chakra Association:

Svadisthana Chakra.