HAPPY HIPS: Part 3 HAPPY BABY

HAPPY BABY POSE - ANANDA BALASANA
is a wonderful, calming pose to either end a high intensity Vinyasa Style class or begin a Yin Yoga session. This pose can be very challenging for those who have been sitting a lot, so using a strap will come in handy. Try rocking in this position to massage your muscles left and right of spine, called Erector Spinae on your Lower and Mid Back.

PROPS: 

• optional Strap/ Belt

BENEFITS:

• gently stretches the inner groin and the lower spine

• calms the mind, helps relieve stress or fatigue

CAUTIONS:

• do not practice with pain, esp. in Groins or Hips, or with serious knee injuries                         

STEP BY STEP:

• Lie on your back. With an exhale, bend knees into chest.
• Allow your knees to open up wider than your torso, so you can grab the outsides of your feet.
• If you can not reach your feet, wrap a strap over both feet and grab the ends on the outsides of both feet.
• Your shins are perpendicular towards the floor. Feet flexed.
• Slowly try to lower your sacrum down towards the mat, and at the same time gently pulling your knees down towards your armpits.
• If it feels good: try rolling left and right like a Happy Baby without Nappies. :)

Modifications: ARDHA ANANDA BALASANA

• For a one-legged variation, just grab your right foot. Left foot stays flat on the ground or left leg extends. 
• Avoid collapsing to the right side. 
• Keep your left hip grounded.
• Could your breaths. And change sides.