Yin Yoga · Beginner

Banana

Hold

3–5 minutes per side

Time your hold

Routines featuring this pose

Morning Wake-Up 15 min · A gentle 15-minute morning Yin routine to wake the body — soft backbends, an easy twist and gentle hip openers, with a built-in hold timer.

How to do it

Lie on your back with your whole body in a straight line, then keep your hips anchored where they are.
Walk both feet over to the left, then walk your shoulders and head to the left as well, curving your body into a crescent — a banana shape.
Reach your arms overhead and take hold of one wrist, drawing gently toward the left.
Cross your right ankle over the left to deepen the stretch along the outer right hip and leg.
Keep both buttocks on the floor so the curve stays in the side body rather than turning into a twist.
Find your edge — about 80% of your capacity, a real stretch but never forcing — then be still and let the shape do the work.
Tuck a cushion under the head if the neck feels strained reaching the arms overhead.

Why practise it

A long, luxurious stretch down the whole side of the body, from the fingertips to the ankle.
Opens the outer hip and the ribs, and stretches the gall bladder line that runs along the side seam.
Creates space between the ribs and the hip, so the breath can expand into the side of the lungs.
Simple and deeply soothing — a lovely, quiet way to begin or end a practice.

Coming in & out

Into the pose

From lying flat on your back, walk the feet and then the upper body over to one side into a crescent.

Out of the pose

Come out slowly — uncross the ankles, walk yourself back to centre, and rest flat before curving to the other side.

Take care

Keep both hips grounded — if the top hip lifts, you're turning it into a twist; ease off if you have disc trouble.
If the shoulders complain reaching overhead, rest the arms lower or bend the elbows.
Back out of the ankle cross if you feel anything sharp in the outer knee or hip.

At a glance

Hold: 3–5 minutes per side
Level: Beginner
Target areas: side bodyobliquesouter hipsribs
Meridians: gall bladderurinary bladder
Props: cushion
Counterpose: Lie flat and still for a few breaths to let both sides feel even again. · A gentle knees-to-chest hug to release the lower back.

Common questions

How long do you hold Banana in Yin Yoga?

Most people hold Banana for 3–5 minutes per side. The long, still hold is what makes it Yin — settle in, soften, and let the shape do the work. Come out a little sooner if you ever need to.

Is Banana suitable for beginners?

Yes. Banana is a beginner-friendly Yin pose — approachable and easy to support. Work at about 80% of your edge, breathe, and read the cues and cautions on this page before you begin.

What does Banana stretch?

Banana mainly works the side body, obliques, outer hips and ribs. A long, luxurious stretch down the whole side of the body, from the fingertips to the ankle.

Do you need props for Banana?

You don't have to, but a cushion can make Banana more comfortable and help you relax into the hold. Props in Yin aren't a shortcut — they let you stay longer and soften more deeply.

Practise with me

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Classes featuring this pose

90-Min Silent Yin 90 min · A silent 90-minute Yin class — a deep full-body stretch held long and slow with minimal cues, to shut the world out and settle. All levels. 90-Minute Silent Yin for the Back 90 min · A silent 90-minute Yin class for the back and spine — deep, slow holds with minimal cues and no props, to give your back some TLC. All levels. 60-Min Full-Body Yin 60 min · A one-hour no-props Yin class — breath, meditation and long, slow holds for a full-body stretch that leaves you looser and calmer. All levels.