Banana Pose (Bananasana)

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Person practising Banana Pose (Bananasana), lying on the back with the arms extended overhead and the legs and upper body curved to one side to create a crescent shape.

Teacher: Tawny Cortes

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Banana Pose (Bananasana)

In Banana Pose, the body curves like a banana, offering a deep release through the side waist and fascia. It’s simple, soothing, and a lovely way to create space in...

Category: Supine / Side Stretch / Yin Yoga

Difficulty: Beginner

Sanskrit/Pronunciation: Bananasana (bah-nah-NAHS-uh-nuh)

Main Focus: Side Body, Ribs, Waist, Hips, Shoulders

Props: Yoga Mat, Bolster, Blanket, Yoga Belt

Banana Pose (Bananasana) is a gentle supine Yin Yoga pose that creates a deep stretch along the entire side body. Practised lying on the back and moving the feet and upper body towards the same side to create a crescent or banana shape, the pose encourages opening through the waist, ribs, hips and shoulders. Props can provide additional support and comfort, helping the body soften into the shape during longer holds.

How to Practise

Lie flat on your back, legs extended and arms reaching overhead
Gently shift both feet towards the right corner of your mat
Cross left ankle over right if comfortable, to deepen the stretch
Then shift upper body to the right, creating a gentle curve from fingertips to toes
Keep shoulders grounded and breathe deeply into the left side of the body
Stay for 3–5 minutes, then return to centre and repeat on the other side

Benefits

Stretches the side body, spine, and intercostal muscles
Helps release tension in hips, shoulders, and lower back
Encourages diaphragmatic breathing and lung expansion
Soothes the nervous system and promotes relaxation

Modifications

Bend knees slightly or place a cushion under them if there's tension in the lower back
Use a blanket or bolster under arms or head for comfort
If arms overhead is uncomfortable, rest them by your sides or on your body

Props to Support Banana Pose (Bananasana)

Props can help make Banana Pose more comfortable and supported, particularly during longer Yin Yoga holds. Place a bolster beneath or alongside the upper body to provide support and reduce the intensity of the side stretch. A folded blanket can be used beneath the head or arms for additional cushioning, while a yoga belt can be looped around the ankles to help keep the legs comfortably together and supported as the body relaxes into the pose.