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Hip Opener Asana · Beginner (Level 1) · Catalog #800408

Ananda Balasana Rock Ananda Balasana (rocking)

Happy baby with a gentle side-to-side rocking that massages the lumbar spine.

Practice Ananda Balasana Rock (Ananda Balasana (rocking)) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Ananda Balasana Rock (Ananda Balasana (rocking)) — Hip Opener Yoga Posture Illustration

Ananda Balasana Rock (Ananda Balasana (rocking)) — Hip Opener posture targeting Inner Thighs, Lower Back · Natural breath · Upward drishti.

Vāta: Pacifies (-1) Pitta: Pacifies (-1) Kapha: Neutral (0)
Sanskrit Name
Ananda Balasana (rocking)
Posture Family
Hip Opener
Difficulty
Beginner (Level 1)
Recommended Hold
60 seconds
Breath Pattern
Natural
Drishti (Gaze)
Upward
Target Muscles
Inner Thighs, Lower Back
Energy Expenditure
1.8 METs

Alignment, Breath & Drishti Cues for Ananda Balasana Rock

Ananda Balasana Rock (Ananda Balasana (rocking)) belongs to the Hip Opener posture family and engages the Inner Thighs, Lower Back at an intensity of approximately 1.8 METs. Happy baby with a gentle side-to-side rocking that massages the lumbar spine.

  • Breath Rhythm: Maintain Natural throughout the 60-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Upward to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Inner Thighs, Lower Back.
  • Minimum Recommended Age: 3 years (24 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Pacifies (-1) — keep the jaw, temples, and abdomen soft when holding for 60 seconds.
  • Kapha Effect: Neutral (0) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Neck injury

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