Bananasana (yep, Banana Pose!) is one of those shapes that looks super simple, but it feels so good. It’s a gentle, side-body opening pose that helps release tension we often don’t even realise we’re holding, especially around the ribs, waist, hips and lower back.
It’s an amazing pose that we use in many of our Yin Yoga Classes and also in the grounded (moon!) section of our Yoga Vinyasa classes.
This Yoga pose is all about softening, lengthening, and giving yourself permission to just be. It’s the kind of shape where your breath gets deeper without you trying, your nervous system goes “ahhhh thank you,” and your body feels a little more spacious.
In this guide, we will walk you through how to come into Bananasana (step-by-step), plus why it’s so beneficial for your body and your state of mind. So, roll out your mat, get super cosy and bend just a little like a banana… haha. Also, no perfection required!!
How to Do Bananasana (Banana Pose)
Bananasana is such a simple, yet amazing yoga posture. It’s a slow, side-body stretch that invites your whole system to soften. No need to try or strive. Just slow down, breathe and let your body open naturally.
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Lie down on your back.
Arms alongside your body, legs long. Take a moment to simply arrive. -
Take a few gentle breaths.
Feel the back of your body held by the floor. There’s nothing to fix. Nothing to do. Just breathe. -
Let your arms reach overhead, holding opposite elbows or simply letting the hands rest together.
Keep your hips grounded on the mat, but don’t stress if there is some slight movement. Gently walk your feet over to the right, and then walk your hands to the right as well, creating a soft banana-shaped curve through your body. -
Option to cross your ankles
This can help you feel more anchored. Only if it feels good. -
Soften everything.
Relax your jaw. Relax your belly. Let your breath gently expand into your ribs and waist, especially the left side.
Stay for 1–5 minutes, breathing slow and easy. When you’re ready, come back to the centre, pause, and then repeat on the other side.
Important reminder:
The shape is never about depth. It’s about sensation.
The stretch should feel like space, not strain.
Why We Love Bananasana
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It releases tension through your ribs, waist, hips and lower back. These are often filled without tension without realising it.
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It helps your breath travel deeper and wider, which can feel like an instant nervous-system reset.
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It’s grounding, calming and perfect when your mind feels busy.
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It gently encourages emotional release, and so can any slow mindful movement.
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It’s a beautiful shape to practice before meditation, or before sleep… anytime really!
Want to try a Yin Yoga Class? Sign up here and we will send you a class.
Or maybe you’re feeling the pull to go deeper into Yoga, the philosophy, the asana, the why behind it all. If so, join the waitlist for our Yoga Teacher Training. It’s 100% online and flexible, but with the connection, community and accountability you’d expect from an in-person course. Join the waitlist HERE!
Always merrymaking,
Emma + Carla
