Banana Pose

A reclining side bend that invites length through one side of the body while the whole back remains supported by the floor.

“Rest on your back. Curve softly to one side. Let the breath explore the ribs.”

Banana Pose is a quiet restorative shape. The body forms a gentle crescent while lying on the back, creating space to observe the side ribs, waist, hip and shoulder. Because the floor offers full support, the posture can be approached with very little effort.

The purpose is not to make a deep curve. The purpose is to sense how the body receives a side bend when it is resting. Comfort, breath and ease are more important than range.

1. 1Lie on your back with your legs extended.
2. 2Allow the back of the body to settle into the floor.
3. 3Walk both feet gently towards the right.
4. 4Keep the pelvis heavy as the legs move.
5. 5Walk the shoulders and upper body slightly towards the right.
6. 6Let the body form a soft banana shape.
7. 7Rest the left arm overhead or wherever it feels comfortable.
8. 8Allow the right arm to rest by your side or across the body.
9. 9Stay for several slow breaths, then return through centre and change sides.

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

• •Can the back of the pelvis remain heavy?
• •Is the curve gentle enough for easy breathing?
• •Where do you feel the side body receiving the shape?
• •Can the neck rest without being pulled?
• •Is either shoulder asking for support?

Let the breath move without being shaped too much. Notice whether one side of the ribs feels more available than the other. If the breath becomes narrow or strained, reduce the curve or add support.

Observe whether the student is resting into the floor or holding the shape in place. The useful information is often subtle: a lifted shoulder, a guarded hip, a turned head, or a breath that has become smaller.

Reflect after practising:

• •Where did you feel the side bend most clearly?
• •Did one side feel different from the other?
• •What changed when you made the curve smaller?
• •Was your breath able to remain quiet?

Rather than mistakes, you may notice:

• •Pulling the top arm to create more stretch
• •Rolling onto one side of the pelvis
• •Holding the neck away from the floor
• •Over-crossing the feet
• •Forcing the ribs to open
• •Holding the breath

• •Keep the arms lower than overhead
• •Bend the knees slightly
• •Place a folded blanket under the head
• •Use a bolster along the outer hip or ribs
• •Make the curve smaller
• •Practise with knees bent and feet on the floor

• ✓The body feels supported by the floor.
• ✓The breath remains comfortable.
• ✓The side bend feels sustainable.
• ✓The neck and shoulders can soften.
• ✓Returning to centre feels unhurried.