Banana Pose

Bananāsana

Works on Obliques · Side body · Shoulders

How to do it

1. Lie on the back with the legs together and arms overhead.
2. Walk the feet and the arms to one side, curving the body into a crescent like a banana.
3. Cross the ankles if comfortable, relax the body and breathe for a few minutes; return to center and switch sides.

To come out, walk the feet and arms back to center slowly and rest for a few breaths.

Common mistakes

• Don’t twist the hips: stay on the back.
• Don’t force the stretch: relax into it.
• Don’t hold the breath.

Benefits

• A long, calming side stretch.
• Releases the ribs and breath space.
• A gentle way to end a practice.

Make it easier or different

• Easier: keep the arms by the sides.
• Shoulder tension: cross the arms on the chest.
• Support: place a blanket under the head.

Take care: Go easy with shoulder or lower-back pain. Release if you feel pinching.

Suggest a correction

What next

Corpse Pose Beginner Reclined Spinal Twist Beginner

Not medical advice. Ease off if anything feels sharp or wrong.

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