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Bananasana Benefits:

  • A delicious way to stretch the whole side of the body
  • Works the spine in a lateral flexion (side bend) from the iliotibial (IT) band to the tops of the side rib cage
  • Stretches the oblique stomach muscles and the side intercostal muscles between the ribs
  • We can even get into the armpit and get a nice stretch there


  • If you are prone to tingling in your hands when extending your arms overhead, you may need to place a bolster under the arm or simply bring the hands down.
  • You may wish not to go too deep in this pose if you have lower back issues.

Getting Into the Bananasana Pose

  • Lying on your back with your legs together and straight on the floor, reach the arms overhead and clasp your hands or elbows. With your buttocks firmly glued to the earth, move your feet and upper body to the right. Arch like a nice, ripe banana. [1] Be careful not to twist or roll your hips off the floor. Find your first edge. When your body opens more, move both feet to the right and pull your upper body further to the right. Keep playing this edge. Don’t forget to do both sides!

Alternatives & Options:

Bananasana with bolster under arms

  • When your feet are as far to the side as you can get them, try crossing the ankles. Most students feel the most significant stretch by crossing the outside ankle over the inner ankle, but some feel more benefit crossing the other way.
  • If you feel any tingling in the hands, try supporting the arms with a bolster or rest the arms across the chest.

Coming Out of the Bananasana Pose

  • Move your legs back to straight and bring your arms down

Counter poses:

  • Hug the knees to the chest to release the back in a gentle forward fold.
  • Circle the knees to massage the sacrum and lumbar.
  • Or spontaneously erupt into any pose that feels organic.

Meridians & Organs Affected:

  • This is a great opening and stretching of the Gall Bladder meridian, which runs all along the side of the body.
  • If the student raises their arms overhead, she may stimulate the Heart and Lung meridians.

Joints Affected:

  • This moves the spine and the rib cage in a lateral flexion.

Recommended Hold Times:

  • This can be held for 3~ 5 minutes to make your banana ripe.

Similar Yang Asanas:

  • It’s a lying-down version of Half-Moon or Blown Palm.

Other Bananasana Notes:

  • Occasionally, a student asks for a pose that can work the iliotibial (IT) band. This is it! If you feel tugging at the outside of the hip (the greater trochanter), you may be working your tensor fascia lata [2] or the gluteus maximus, which attaches to the IT band.

The above video is an extract from Using Props in Yin Yoga,
which is a 50-minute video.


  1. — Stop before you turn utterly yellow with brown spots. No bruised bananas, please!
  2. — This is not a Starbucks drink but the muscle connecting the IT band to the iliac crest.

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