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Ananda Balasana (Happy Baby Pose) For Lower Back Pain

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Lower back pain is one of the most common complaints you hear of from working people, especially those confined to long hours of sitting jobs.

Yet another group of people are the sports persons who are prone to injuries. When they sustain injuries on their spine or the lower back, they complain of pain.

Also Read: Yoga Asana To Strengthen Knees And Ankles

Ananda Balasana (Happy Baby Pose) For Lower Back Pain

Painkillers and pain relieving sprays which are easily available at medical stores are used by a maximum number of people to get relief from lower back pain.

But one of the best remedies for lower back pain is yoga. Ananda Balasana, also known as Happy Baby Pose is one of the best yoga asanas to get rid of lower back pain.

Also Read: Yoga to Get Flat Tummy

The word Ananda Balasana comes from the Sanskrit word 'Ananda' which means happy, 'Bala' which means child and 'Asana' which means pose.

Though this asana might look easy to perform but a few people find it difficult. Initially if there is any problem performing the asana you can use a blanket to provide support to the neck. However, with continuous practise it becomes easier.

Here is the step-wise procedure to perform Ananda Balasana. Take a look.

Step-by-step Procedure To Perform Ananda Balasana:

1. From the standing position, slowly get down to a lying down position. Lie down on your back.

Ananda Balasana (Happy Baby Pose) For Lower Back Pain

2. Raise up both your legs. See to it that both your knees are close to your chest.

3. Hold the thumbs of your feet with your hands.

4. Stretch your arms as well as the legs as you hold the toes with your hands.

5. The head as well as the tailbone and sacrum should touch the floor.

Ananda Balasana (Happy Baby Pose) For Lower Back Pain

6. The heels should be placed above and pulled back with your arms.

7. The back of the neck, shoulder as well as the entire back should be pressed against the ground.

8. Take a deep breath and hold on to the position for about 20-30 seconds.

9. Slowly come out of the position and repeat the same 3-4 times.

Other Benefits of Ananda Balasana:

It helps to stretch the spine and groin.
It helps to stretch the hamstrings and inner thighs.
It helps to strengthen the arms and biceps.
It helps to provide relief from fatigue and stress.
It helps to relax the mind.
It helps to relax the sacrum.
It helps to improve digestion.
It helps to open up the shoulder and the chest.


People suffering from neck injury and knee injuries should avoid practising Ananda Balasana or perform it under the guidance of a trained yoga expert.

Read more about: yoga, baby, asana, pain
Story first published: Tuesday, August 9, 2016, 16:00 [IST]
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