PA-0166

Banana Pose

Bananasana

BeginnerRestorative FoundationsRestorative

At a glance

A reclined side-bend, the whole body shifting into a gentle crescent shape on the back. It shares its basic shape with the yin Banana, but here the curve stays gentle and fully supported, without the sustained, moderate sensation the yin version asks for.

“Let the curve settle in without holding it there.”

Essence

The restorative version of this shape should require no active holding to stay curved. If the position needs muscular effort to maintain, either the curve is too pronounced or more support is needed. This is meant to feel easy, almost like the body has simply drifted into the shape.

Intention

To rest in a gentle, supported side-bend, breathing into the top ribs without any effort to maintain the shape.

What this pose develops

Physical

  • •Gentle passive side-body length
  • •Full-body rest in an asymmetrical shape
  • •Awareness of breath moving into the less commonly noticed top ribs

Mental

  • •Restful curvature without active holding
  • •A gentle, easy counterpoint to more intense side stretches elsewhere in this library

Teaching concepts

  • •Cueing a gentle curve, distinguishing this from the more intense yin version
  • •Offering support under the waist if the curve doesn't feel effortless

How to practise

  1. 1Lie on the back, then walk both feet gently over to one side, keeping them together.
  2. 2Walk both arms overhead and over to the same side, only as far as feels effortless.
  3. 3Let the whole body curve gently, breathing into the top ribs, the ones facing up.
  4. 4Settle in for three to five minutes, then return to center and repeat on the other side.

Alignment exploration

Instead of searching for the “correct” position, notice:

  • •Alignment isn't the priority. The curve should feel easy and unforced, requiring no active effort to maintain.

Breath

Breathe intentionally into the top ribs, the ones stretched open by the curve, noticing the breath moving into a part of the body that doesn't always get direct attention.

Teacher’s eye

Check for any sign of active holding, tension in the waist or ribs suggesting the curve is being maintained through effort rather than simply resting into place. A smaller curve usually resolves this.

Student practice

Reflect after practising:

  • •If maintaining this curve takes any effort, make it smaller. This should feel like drifting into the shape, not holding it.
  • •Notice your breath moving into your top ribs specifically. That's not an area most poses draw attention to directly.

Common movement strategies

Rather than mistakes, you may notice:

  • •A smaller curve, less distance for the feet and arms to travel, if the fuller version requires any noticeable effort to sustain.

Modifications

  • •A bolster alongside the body for light support, or simply a smaller curve.

Props

Bolster (optional)

Completion check

  • ✓Return to center slowly, pausing before repeating on the other side.

Related poses

Complements

Corpse Pose

Alternatives

Smaller curve

Regressions

Smaller curve

Related movement concepts

Effortless curvature, distinct from yin's sustained-sensation versionBreath awareness directed to an uncommonly noticed areaA gentle counterpoint to more intense side stretches elsewhere

Search tags

restorativebeginnerside-stretchlong-hold

More restorative poses

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◡Child's Pose◇Reclined Bound Angle↻Supine Twist◠Reclined Pigeon─Corpse Pose≡Supported Fish▭Constructive Rest⌐Supported Forward Fold⌐Legs on a Chair⋁Reclined Angle

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