Bananasana Pose in Yin Yoga
Bananasana, also called Banana pose! It’s called this simply because we place the body into what looks like a banana shape. Some might even see a crescent moon shape.
The intent of this posture is to get into the side body’s deeper connective tissue, past the muscles. By laterally bending into our spine, we target the intercostal muscles and obliques.
This pose is something I don’t do as regularly in my yoga practice or even on a daily, the movement of laterally bending. As we age our body should be moved into different directions, including our spine being moved in different directions. Our spine has generally six degrees of freedom or directions it can move into (2), Banana pose is one that encourages two directions of movement in the spine, laterally bending, left and right.
Bananasana is described by Bernie Clark as being a delicious way to open up the whole side body (2015).(1). I couldn’t agree more, especially if you can hold and marinate in this pose, and the hold time being anywhere from three minutes are longer. The muscles begin to relax.
Holding poses roughly 1 minute or longer is considered, Yin.
There are many benefits to long held postures, in a passive way and one of them is getting into the deeper connective tissues to release tension where it may be stored past the muscles, like in our fascia.
Read more below for the benefits of practicing Bananasana pose from a Yin Yoga perspective.
But, first…
The Yin Yoga Practice
In Bananasana pose, not everyone will look the same in this pose (well any pose really).
It’s important not to go too deep into the pose at the start. Or go to an “edge” where we think we should be.
As time creeps up, while you hold in relative stillness, it can make the posture really hard to remain in it. The longer the hold, and if you go past your edge, moving too deep too fast, you may risk injury. All of a sudden you might get the urge to come out, rather than marinating in the pose to really work into the deeper tissues.
When we proceed with caution, gradually approaching our edge, we are able to stay and hold for a longer time, thus getting more benefits.
We don’t want feel a strong physical intensity in the pose right away, as we want to marinate in this pose for at least 3-5mins (or longer if you’re doing okay).
Dull achy feeling is what we are after!
Approach your EDGE gradually, stay relatively STILL and hold for TIME.
TIME is our magic ingredient. TIME allows the muscles to relax and our deeper connective tissues (also referred to as yin tissues) begin to get stimulated. TIME also allows change to occur in the yin tissues. More strength, mobility and range of motion in the fascia, ligaments, tendons and joints.
There are many ways you can be in and deepen Bananasana pose.
KEEP READING as the next sections outline different variations you can try with props to help you choose, enhance and modify the pose for YOU!
Keep in mind, practice with INTENTION and ATTENTION and only hold as long as you can still be breathing calmly.
RELAX your muscles in the targeted area, which in Bananasana is our whole side body.
Pain is not gain in Yin Yoga!
Also to note, do this pose if you do not feel any pain (pain can be defined as pinching, stabbing, numbing, stinging, tingling, sharp or warming sensations).
If you feel pain, back out right away. Only progress into a deeper version of the pose if you lose sensations (the dully achy feeling of the targeted area). If you are feeling a dull achy feeling, keep in relative stillness, anywhere from 3-5mins (if not longer). It is so important with anything to do with the spine to really be mindful and move slowly in and out of the pose, and again come out immediately, if you feel pain.
AVOID THIS POSE if you have any spinal issues that would impede the movement of side bending.
Always consult your physician or medical doctor prior to trying out this pose, especially if you have a known physical condition or any symptoms or even doubts about trying this pose. Remember you know your body best!
Physical & Mental/Mindful Benefits of Bananasana Pose:
Stretches the whole side body
Lateral extension for your spine
Oblique stomach muscles and side intercostal muscles in between your ribs, get a nice stretch
Stretch can be felt anywhere from the armpits, tops of ribs a d down to the iliotibial (IT) band (4)
The Gall Bladder is stimulated in this pose, and if your arms remain above your head the lung and heart meridian get stimulated as well (5)
The gallbladder is often thought to play a role in the health of your muscles and connective tissue as well as your courage, judgment, and decision-making. It is said in Traditional Chinese Medicine that the if your Qi (Chi energy) is blocked or out of balance this can lead to poor judgement and confidence (6) Once energy flows to the gallbladder it is brought back in balance and our judgment and confidence improves
How to get into Bananasana Pose?
From Savanasa, as pictured above (laying down position, also known as corpse pose) begin to take your arms overhead and grab for opposite elbows with your hands
Start to walk your arms to the left side, creating your upper body to start to laterally bend
Once you walk the upper body as far left as you can, make sure both shoulders stay grounded
Now for the lower body to join the upper in side bending…
Begin to walk your feet now to the left to an appropriate edge
Play around with your feet, try left foot over right, right foot crossed over left, or feet placed side by side
Keep your hips levelled, and again make sure your shoulders are both grounded, as best you can
Keep the “Goldilocks’ position” in mind when moving into the pose, you want to feel something, but not too much sensation AND you don’t want to feel nothing at all (coined by Bernie Clark) (3). Find that just right position to hold for time
Check in and ask yourself am I feeling a physical sensation in the targeted area, which is the side body?
Muscles start to relax more in the side body
Notice if you feel the targeted area (side body), if you do feel something, stay, breathe and notice if this sensation changes with TIME
Bananasana Pose shown here is the right body stretch. Left foot is crossed over right to help ground the pose and deepen the stretch. No yoga props used here.
Photo by: Marzena Wojcik
NOT deep enough? Try staying longer in the hold or removing a yoga prop if you were using one
When COMING OUT and bringing back movement proceed with caution and move SLOW!
Move into your COUNTER POSE.
Caution: make sure to not feel any pain in the arms, shoulders (like tingling, numbing feelings) or ribs/ribcage.
Counter Pose for Bananasana Pose
Wide Legged Child’s pose pictured here. A great counterpose!
For counter poses move or don’t move, find what works for you, after you come out of a long held posture you will learn and know what you prefer, below are some ideas:
Opting for stillness, come out of pose and either sit still or
Lay on your back in Corpse pose / Savasana to observe the effects of pose
Ground your feet to the earth wider than hip bone distance, lean back on your hands and windshield wiper your bent legs back and forth
Take your legs straight out in front of you and lean back on your hands and bring the chest forward. Allow your head to go back if your neck feels okay to do so
Child’s Pose is a nice one to find stillness if that’s what you’re craving, and come into a different position than Shoelace
Legs up the wall without a wall. Here you would take your legs straight up, souls of your feet point to the sky, as you’re laying down. This allows the blood to run down the legs (or up the legs depending how you look at it from a laying down position)
Each day is different, assess what you need in the moment, not where you think you should go. The body becomes vulnerable from holding the postures in stillness and for time.
Move out of the pose slowly, and choose your counter - move, don’t move!
Different Variations of Bananasana Pose
Photo by: Marzena Wojcik
Bananasana pose with a block or bolster under the forearms, if arms are overhead and start to feel tingling and maybe even numbing feeling, use the prop under the forearms to help raise the arms
Arms can be by your side instead of overhead (especially if arms overhead is painful or if you get tingling or numbing happening)
Feet together
Left foot crossed over right foot (can be grounding and help deepen the side bend)
Right foot cross over left (can be grounding and help deepen the side bend)
DON’T FORGET to do both sides!!!
Check out Reclining Twist here a great pose to compliment Bananasna and for getting into two other movements for your spine, twisting left and right.
Come out of any and all Yin Yoga poses SLOW!!
Bananasana Pose with using Yoga Props!
Photo by: Marzena Wojcik
If you struggle to stay in stillness and for time in this posture, try using props!!
You can also use no props, and try Bananasana to see what the pose feels like, this gives you an opportunity to discover what yoga props you may want to use.
A general rule for using props BRING THE EARTH UP TO YOU.
Some suggestions for Bananasana pose:
A yoga block or bolster to place under your forearms especially if you get tingling in your arms or shoulders
Sandbag placed on the hips to ground the pose and also allow the hips to remain levelled
Blanket folded and placed under your head for extra cushioning and/or slight lift for the head
Try out different props you have, see what works best for you!! You may be that person that uses every prop out there or maybe you practice with nothing.
FINDING THAT GOLDILOCKS POSITION is key!!
Compare, and be curious to discover your pose.
Keep in mind, go to a place where you feel something, but not too much, and can hold for time.
REMEMBER Anything longer than 1- 3mins is considered more Yin-like!
Enjoy this deep side body stretch!
ALWAYS KEEP IN MIND when practicing Yin Yoga, be the OBSERVER, move SLOW and with ease, slowly approaching your edge rather than striving to go to some defined EDGE.
Don’t feel pressure to look like anyone else.
Start your practice from within and ask yourself where do I feel it?
What does it feel like? Is it painful? Or is it offering a nice release?
Practice with intention and attention as the Yin yoga master, Bernie Clark would say, and intuitively you will know.
This doesn’t come easy, it comes with practice.
Namaste,
Marzena
More on the Blog - Discover and try other Yin Yoga pose
Sources
https://yinyoga.com/yinsights/bananasana/
Yin Pose Info taken from The Complete Guide to Yin Yoga (Bernie Clark, 2005) ✔️Yinyoga.com
SIX DEGREES OF FREEDOM SIMULATOR FOR SPINE Article (2008) https://dynamicdiscdesigns.com/six-degrees-of-freedom-simulator-spine/
Goldilocks’ Position, Bernie Clark https://yinyoga.com/newsletters/volume-1-january-2010/
Bananasana Pose yinyoga.com https://yinyoga.com/yinsights/bananasana/
The 5 Elements part three Wood by Cathy Keenan https://yinyoga.com/the-5-elements-part-three-wood/
The Role of the Gallbladder in Acupuncture and Acupressure https://www.healthline.com/health/gallbladder-meridians#gallbladder-and-alternative-medicine
Other Resources
Bernie Clark does a great job explaining this pose and set up in the videos below! Enjoy this nice side body stretch.