Banana Pose (Bananasana): Benefits and How to Practice It

Looking for a gentle pose that relaxes the back, stretches the sides, and calms the mind in just a few minutes? Banana pose — Bananasana — is made for you. Accessible to everyone, even beginners, it is practiced lying down and requires no equipment. We’ll explain everything.

What is the Banana pose (Bananasana)?

Bananasana gets its name from its shape: lying on your back, your body forms a lovely banana curve. It is a gentle lateral flexion, often considered a more accessible and restful version of the half-moon (Ardha Chandrasana).

You will mainly encounter it in yin yoga, that slow practice where poses are held for a long time, without forcing, to release deep-seated tension. Here, there is no performance: you settle in, breathe, and let your body open up.

How to do the Banana pose, step by step

1. Lie on your back, legs extended, as in the corpse pose (Savasana). Take a few breaths to ground yourself.
2. Keep your buttocks firmly anchored to the floor and move both feet to the right side of the mat.
3. On a long inhalation, bring your upper body to the right as well to create the curve.
4. Grab your left wrist with your right hand above your head to intensify the stretch, or simply place your hands behind your neck.
5. Ensure your hips and shoulders remain flat on the floor: the side of your body should be stretching, not your back arching.
6. Breathe slowly, relax… then switch sides.

Which muscles does Bananasana work?

The pose opens the entire lateral chain of the body, from your ankles to your fingertips. In particular, it stretches:

• the sides and the oblique muscles;
• the intercostal muscles (between the ribs) and the rib cage;
• the latissimus dorsi;
• the iliotibial band, on the outside of the thigh.

The benefits of the Banana pose

For the body: it relieves back tension, improves posture, opens the rib cage (thereby aiding breathing), and gently stimulates digestion.

For the mind: held for a long time with calm breathing, Bananasana soothes the mind, helps release stress, and reinforces that sense of grounding so precious at the end of the day.

How long should you hold the pose?

In yin yoga, we take our time: aim for 3 to 5 minutes on each side, and lengthen gradually over the course of your sessions. Breathe deeply, without energizing breaths: the idea is to melt into the pose. A comfortable mat and clothes you feel free in are more than enough.

A few precautions

Bananasana is very gentle, but always listen to your body. In case of a recent rib, shoulder, or lower back injury, or if you are pregnant, seek professional advice and never push the curve to the point of pain. A simple, pleasant stretch is enough to enjoy all the benefits.

Your turn

The Banana pose is the perfect ally to decompress in the evening or end a session gently. Settle in, breathe, and let your body draw its lovely curve. Namaste 🧘‍♀️