How to do Banana Pose

Pose of the Month – Bananasana

What is it?

Bananasana is a yin yoga pose which works on lengthening one side of the body while compressing the other side. Depending on how we enter the pose, may change where the sensation is experienced. So read on to learn how to do banana pose, and explore some of the benefits of this yin yoga pose.

How to do banana pose?

1. Lay on your back in the centre of the mat and gently lift the hips up. Move them slightly to the left and place them back down on the mat.
2. Move the legs towards the bottom right corner of the mat, they will make a curved shape.
3. Now move the upper body towards the top right-hand corner of the mat. Your body should make a curved shape from your feet to the hips and then up towards the top of the head.
4. Arms can be clasped above the head, linked behind the head or rest on the floor – we are aiming for a sensation down the left side of the body.
5. Remain in this pose for between 2-5 minutes to begin to feel the benefits of it.

Modifications

1. Watch out for upper arms not reaching the floor. We want the arms to be relaxed and supported so that the sensation is in the side of the body and not the shoulders. Use blocks, blankets or cushions to support the arms and only move them towards the top of the head if it feels comfortable for you.
2. Got shoulder issues? Then keep the arms by the side and focus on moving the legs to generate the side body stretch. You can slowly take the arms out to the side, moving them gently and always maintaining a pain-free practice.
3. Looking for more sensation? Then try crossing the left ankle over the right, this may increase the stress in the tissues at the left hip area.
4. You could target the lower side body by only moving the legs and allowing the upper body to remain in the centre of the mat. This works the other way too, you could only move the upper body, leaving the legs where they are.

Props

Use blocks, blankets or cushions to support the arms in this pose.

Benefits of banana pose

• Stretches the whole side of the body.
• Stimulates qi along the meridian of the Gallbladder.
• Takes the spine into lateral flexion (side bend.)
• Stretches the obliques and intercostal muscles.

Variations of how to do banana pose

Try mermaid pose leaning over a bolster for a more restorative version.

A seated side bend will also target the same areas of the body, without the need to lay down.

Try this short stress busting video which uses a reclined version of banana pose to help ease tension in the body.