Banana (yin)

A reclined yin side bend that invites quiet length through one side of the body while the back remains supported by the floor.

“Lie long. Arc softly. Let the breath find the side body.”

Banana is a simple reclined shape with a subtle and often revealing effect. The body forms a gentle curve, like a banana, while the pelvis and shoulders remain heavy on the ground. In yin practice, the posture is less about depth and more about time, gravity and listening to sensation along the ribs, waist, hip and outer leg.

The purpose is not to create the biggest side bend. The purpose is to explore a quiet edge where the side body can be felt without strain. Stillness should remain available, and the breath should have space to move.

1. 1Lie on your back with the legs extended.
2. 2Allow the body to settle into the floor.
3. 3Walk both feet towards one side of the mat.
4. 4Keep the pelvis heavy and move the upper body in the same direction.
5. 5Rest one ankle over the other if this feels useful.
6. 6Reach the arms overhead or rest them where the shoulders can soften.
7. 7Let the body form a long, gentle curve.
8. 8Breathe naturally into the side ribs.
9. 9Remain for the chosen yin hold, then return slowly through the centre before changing sides.

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

• •Can both sides of the back stay connected to the floor?
• •Is the curve spread through the body, or concentrated in one place?
• •Can the shoulders soften while the arms rest overhead?
• •Is the sensation steady enough for stillness?
• •Does the breath feel restricted or available?

Let the breath show you how much of the shape is useful. You may notice one side of the ribs moving more clearly than the other. If the breath becomes narrow, sharp or held, explore a smaller curve or a different arm position.

Observe where the side bend gathers. Some students will move mostly through the waist, while others will feel more at the outer hip, ribs or shoulder. Notice whether the face, jaw or hands become busy. These can be signs that the pose may need less intensity or more support.

Reflect after practising:

• •Where did you feel the clearest sensation?
• •Did the sensation change with time?
• •Could the breath move into the curved side?
• •What happened when you made the shape smaller?
• •Was stillness available, or did the body keep searching?

Rather than mistakes, you may notice:

• •Moving too far into the curve
• •Lifting one side of the pelvis
• •Compressing the lower back
• •Gripping through the shoulders
• •Holding the breath
• •Treating the pose as a stretch to achieve

• •Keep the arms by the sides.
• •Bend the knees and place the feet on the floor.
• •Place a bolster under the knees.
• •Use a blanket under the head.
• •Keep the ankles uncrossed.
• •Make the curve smaller.

• ✓The body can remain mostly still.
• ✓The breath stays comfortable.
• ✓Sensation feels steady rather than sharp.
• ✓The back remains supported by the floor.
• ✓The transition out can be slow and unhurried.