Support Sunday Pose by Pose Spotlight — Week 4 Happy Baby Pose (Ananda Balasana) Open. Wiggle. Giggle.

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Welcome back to Support Sunday, the softest little corner of the week—where we explore yoga poses that hold, heal, and support your beautiful body, especially if you live with incontinence or pelvic floor tension.

This week’s pose is a favorite—not just for how it helps the body, but for how it helps the heart. It’s playful. It’s freeing. It’s like rolling around in joy. And it’s very special to me… I just loves this pose.

🧘‍♀️ 4. Happy Baby Pose (Ananda Balasana)

How to do it:

Lie on your back. Bend your knees toward your chest and reach up to grab the outsides of your feet with your hands. Let your knees fall open, and your feet flex toward the ceiling. Gently rock side to side if it feels good.

If holding your feet is too much, you can hold your ankles, calves, or use a yoga strap. Just find your version.

🕊️ Duration:

Hold for 5–8 soft breaths, or longer if you're enjoying the wiggles and release.

💞 Note:

“Just like Alice—giggle if it tickles and let your hips open freely.”

Why it matters for pelvic floor support:
Happy Baby deeply opens the hips and encourages the pelvic floor to relax—releasing tension and gently stretching the lower back. For those of us who wear diapers or pads, or who carry stress in our hips and low belly, this pose is a joyful release valve. And yes, giggling is allowed (and encouraged).

💖 Closing Reflection

I’m Not Hiding Anymore A Support Sunday Reflection

For a long time, I thought I had to hide.

Hide the padding.
Hide the softness.
Hide the part of me that made others uncomfortable—even if it was the part that helped me feel safe.

Wearing diapers isn’t something I chose. It’s something I live with. But the way I carry it now? That is a choice. And for me, that choice is about softness. About showing up in yoga pants, in gentle pastels, in a scrunchie and a smile—not because I’m pretending everything is perfect, but because I’m finally not pretending at all.

When I’m in Happy Baby Pose, I can’t hide anything. Not my shape. Not my padding. Not my truth. And you know what? That’s okay. That’s healing.

Because yoga isn’t about hiding. It’s about showing up as you are—messy, padded, growing, real.
And I want other people like me to know: you’re allowed to be seen.
You’re allowed to stretch, breathe, and bloom in the body you live in.
Even if that body rustles a little when you move.

So no, I’m not hiding anymore.
Not in my practice.
Not in my wardrobe.
Not in my heart.

And if you're still hiding? I see you.

And when you’re ready, I’ll be right here—on the mat, in the softness, waiting with open arms.

💬 Let me know if you tried this one in the comments, or tag me @AliceInYogaPants with #SupportSunday. Share your softness. Share your happy.

With giggles and grace,
—Alice 🌸

#AliceInYogaPants #ProudlyPadded #SoftlyConfident #SelfAcceptance #SupportSunday #VisibleHealing #PelvicFloorHealing #SoftnessIsStrength


Location: Southern Pines, NC, USA

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