Sanskrit: Ananda Balasana
ah-nahn-dah bah-LAH-sah-nah
Benefits
Stretches hips, low back and inner groin
Stimulates digestive organs
Calms mind, relieves stress
Standard Cues
Lie on your back. Bend your knees toward your chest with an exhale.
Clasp the outsides of your feet with your hands. Open your knees as wide as your shoulders. Flex your feet.
Push your feet into your hands with an exhale as you pull your feet down, creating resistance. Hold the pose and take slow, deep breaths. Release with an exhale.
Modification
Hold on to a belt looped over the soles of your feet.
Short Cues and options
Feet flexed
Shins perpendicular to floor
Elbows slightly bent
Knees near armpits
Head and low back on floor
Precautionary Warnings
Avoid this pose if you have knee injury.