BANASANA Pose

Bananasana, also known as Banana Pose, is a Yin Yoga posture providing deep side-body stretch. It's named for the banana-like curve your body forms while in the pose. This gentle pose targets the side of the torso, hips, and shoulders, and it can be particularly effective in releasing tension along the side body.

How to Do Bananasana (Banana Pose)

Starting Position:

Begin by lying flat on your back on your yoga mat with your legs extended straight out in front of you and your arms resting by your sides.

Creating the Banana Shape:

To create the banana-like curve, begin by shifting both of your feet about 6 to 12 inches (15 to 30 cm) to the right side of your mat, keeping your legs together.
Next, move your upper body to the right by walking your shoulders and upper torso over to the right side as well, creating a gentle curve through your spine.

Arm Positions:

Extend your arms overhead, either clasping your hands together or keeping them apart. If clasping your hands feels too intense, you can keep your arms apart and let your hands rest on the floor.
Optionally, cross your left ankle over your right to deepen the stretch along the left side of your body.

Adjusting the Stretch:

Ensure both your shoulders and hips remain in contact with the floor as you stretch. The more you shift to the right, the deeper the stretch along the left side of your body.
Feel a gentle stretch along the left side of your body, from your left foot all the way up to your left arm. The key is to keep the stretch gentle and avoid forcing the position.

Hold the Pose:

Bananasana is typically held for 3 to 5 minutes on each side, or longer if it feels comfortable.
Focus on your breath, inhaling deeply into the left side of your ribcage and exhaling to relax further into the stretch.

Switching Sides:

To switch sides, slowly walk your feet and upper body back to the center, then shift your feet and torso to the left, repeating the same steps to create the banana shape on the opposite side.
Hold the pose on the right side for an equal amount of time.

Release the Pose:

After holding the pose on both sides, return to a neutral lying position. Rest in Savasana (Corpse Pose) for a few moments, allowing your body to relax completely.

Modifications and Variations:

Support for Tight Shoulders: If extending your arms overhead is uncomfortable, you can place your hands on your belly or keep them by your sides.
Prop Support: If the stretch is too intense or you need additional support, you can place a pillow or bolster under your arms or knees.
Gentler Version: If crossing the ankles feels too intense, you can keep your feet uncrossed and just focus on the gentle side stretch.

Benefits:

Side Body Stretch: Bananasana provides a deep stretch to the side body, particularly the obliques, intercostal muscles (muscles between the ribs), and latissimus dorsi.
Opens the Hips: The pose helps to open and stretch the outer hips, which can relieve tension and improve flexibility.
Improves Spinal Flexibility: Gently stretches and lengthens the spine in a lateral direction, promoting spinal flexibility and releasing tension in the lower back.
Calming Effect: Like other Yin poses, Bananasana promotes relaxation and helps calm the mind, making it an excellent choice for winding down or preparing for sleep.
Improves Breathing: By opening up the side body, Bananasana can help expand the ribcage, potentially improving breathing capacity and aiding in deep, full breaths.

Bananasana is a simple yet effective pose that can help release tightness in the side body, including the Quadratus Lumborum. It's a great pose to include in your Yin Yoga practice, especially if you're looking to target areas that don't often get stretched in more traditional yoga postures.

Hold time: 2 - 5 mins.

Meridians and Organs Stimulated:

Primarily affects the Gallbladder Line.

Potential Stimulation of:

May stimulate the Urinary Bladder and if you feel it around your arms it can stimulate the Heart and Lung Meridians.