Banana

Hold Time

3-5 minutes

Benefits

• Stretches your whole side body in lateral flexion, from your IT band to your armpit
• Stretches your oblique muscles and the side intercostal muscles between your ribs
• Opportunity to stretch into your armpit

Entering and Exiting the Pose

Enter: Lie flat on your back. Your hips should stay put for the duration of the pose. Hold your elbows or wrists above your head. Walk your feet and arms toward right corners of your mat. Feel the stretch through the entire right side of the body. Switch to left side.

Exit: Slowly walk your arms and legs back to center. It may feel good to rest on your back before continuing to the other side.

Modifications

• After walking your feet as far to the side as possible, cross your outside ankle over the inner ankle. Keep your legs straight and feel an increased stretching sensation.
• Rest your arms across your chest.
• Support your arms with a bolster.

Contraindications

• If you feel tingling in your hands, bring your hands down or prop your arms with a bolster.
• Do not go deep into this pose if you have lower back issues.

Counter Poses

• Hug your knees to your chest, or circle knees to give lower back a massage
• Shavasana
• Banana, other side