Banana Pose
About This Pose
Banana Pose, often written Bananasana, is a yin side bend done lying on the back. The name is modern and playful; there is no classical Sanskrit name. The hips stay grounded while the legs and the upper body both slide to the same side, so the body forms a crescent and the opposite side lengthens from the outer hip through the waist and ribs to the armpit. Crossing the ankles and holding one wrist overhead deepens it. Because the back stays supported on the floor, it is one of the few side bends that can be held for three to five minutes without effort. Do both sides.
Step-by-Step Instructions
- 1
Lie on your back with the legs long
- 2
Reach the arms overhead on the floor
- 3
Keeping the hips down, walk the feet and legs to the right
- 4
Walk the upper body and arms to the right as well
- 5
Cross the left ankle over the right if comfortable
- 6
Hold the left wrist with the right hand
- 7
Stay three to five minutes
- 8
Return to centre, rest, then repeat to the left
Alignment Cues
- Hips grounded
- Body forming a gentle crescent
- Shoulders on the floor
- Long side open from hip to armpit
Benefits
- Lengthens the side body from hip to armpit
- Stretches the IT band, obliques and lats
- Opens the ribs for fuller breathing
- Fully supported by the floor, easy to hold long
Modifications
- Keep the ankles uncrossed
- Rest the arms by the sides instead of overhead
- Smaller crescent for a milder stretch
Variations
- Hands clasped behind the head
- Knees bent and dropped to one side for a twist-banana
Cautions & Contraindications
Cautions
- Keep both hips on the floor
- Ease out if the lower back pinches
- Uncross the ankles if the outer knee strains
Avoid this pose if you have:
- Late pregnancy (lying flat on the back)
- Recent abdominal or rib surgery
- Acute lower-back pain
Quick Facts
Breath Cue
Breathe into the long side of the ribs; feel them widen on each inhale.
Primary Focus
spineSecondary Focus
Suggested Hold
180 seconds
Tags
Equipment
