Yin Yoga Focus: Banana Pose
Banana Pose - opening the sides of the body.
Bananasana, also known as Banana Pose, is a beautiful Yin Yoga side stretch that opens the entire lateral side of the body. From the hip and waist all the way through the ribs, armpit and arms, the posture creates a long, spacious curve through one side of the body.
It is especially lovely when we want to create more space around the ribcage and explore the connection between movement, openness and breath.
Benefits of Bananasana
Bananasana creates a gentle stretch through:
The entire side body
The armpit and shoulders
The lateral fascia of the body
The intercostal muscles between the ribs
By creating more space between the ribs, the posture can also make breathing feel more spacious and expansive.
Rather than thinking about pushing deeper into the side bend, imagine creating length from the hip all the way through the fingertips and toes.
Meridians & organs
Bananasana primarily stimulates the Gallbladder meridian, which runs along the lateral side of the body.
When the arms are extended overhead, the inner arms are also opened, stimulating pathways associated with the Heart and Lung meridians.
From a Traditional Chinese Medicine perspective, the posture can therefore relate to the lungs, heart and liver.
The focus on the side ribs can also bring particular awareness to the breath and the movement of the ribcage.
Joints involved
The main areas involved are the spine, shoulders and hips.
The spine moves into lateral flexion, while the shoulders and hips contribute to creating the long arc of the pose.
As with all Yin postures, the shape will look different from person to person depending on individual anatomy and mobility.
How to enter Bananasana
Begin lying comfortably on your back.
Shift your hips slightly toward one side of your mat.
Then extend your arms overhead and your legs down the mat. Slowly walk your hands and feet toward the opposite side, creating a gentle crescent or banana shape with your body.
You should feel a clear stretch along one side of your body, from the outer hip through the ribs and into the armpit and arm.
Once you have found your edge, allow the body to become still and breathe into the side ribs.
Stay for around 3–5 minutes, then slowly return to centre and repeat on the other side.
Variations of Banana Pose
There are several ways to explore the posture.
For a slightly stronger variation, cross one ankle over the other. You can also hold one wrist with the opposite hand and gently reach the arms further overhead.
These small adjustments can create a longer line through the entire side of the body.
You don't need to pull or actively stretch. Simply allow the shape and gravity to create the sensation.
When to be careful
If you have existing shoulder or spinal issues, Bananasana may not be appropriate or may need to be modified.
Keep the movement gentle and avoid forcing the spine into a deeper lateral bend. If you experience sharp pain, pinching, numbness or other uncomfortable sensations, come out of the posture or choose a different variation.
The intention is not to make the biggest banana possible — but to find enough space to breathe, soften and feel the side body.
