Ananda Balasana, Happy Baby pose is gentle enough for beginners and the pose can be taken to an advanced level too. The pose focuses on the hips working the abs to help keep the back against the floor with the hips opening wide.
Happy Baby pose gently stretches the inner groins, thighs and lower back. Calms and helps relieve stress. Stretches the calves and releases tension in the neck and shoulders.
Start by lying on your back, exhaling bend your knees toward your chest. Grab the feet, flexing them and opening the knees. Bring the knees toward the armpits or floor next to the torso. If it's not comfortable grabbing the feet use a strap, belt or tie across the soles of the feet. Have the soles of the feet facing the ceiling and ankles over the knees with the shins as perpendicular toward the floor as possible while pulling on the feet with tension.
Let the tailbone release toward the floor and lengthen the neck tilting it slightly so the chin points toward the chest. To help keep the head tilted especially with broad shoulders or for comfort, support the head with a blanket so the chin is even with or below the forehead.
Remain in the pose 20 to 60 seconds before coming out.
While in Happy Baby pose relax and be happy.
Healthy & Happy