Vinyala

Pose sheet

Banana Pose

Lie on your back, curving your legs and torso toward the same side.

Open this pose in the 3D body

Steps

Support

Head, back, both buttocks, heels, and arms supported by the floor.

Enter

  1. Lie on your back with your legs straight and together.
  2. Reach your arms overhead and clasp your hands.
  3. Keep both buttocks grounded; move your feet to the right.
  4. Move your torso and arms to the right as well.
  5. Support your arms and settle into a sustainable curve.

Hold

  1. Keep both buttocks grounded and your pelvis centered, without rolling.
  2. Relax your muscles; avoid continuously pulling on your hands.
  3. With feet and torso right, your left side lengthens.
  4. Changing sides reverses the positions of your hips.

Exit

  1. Slowly return legs and torso to center; lower your arms.
  2. Rest on your back for a few moments.
  3. Repeat on the other side.
Breathing
Breathe naturally, gently, and evenly without forcing.
Gaze
Toward the ceiling.
Duration
3–5 minutes per side.

Adapt

Adaptations

  • Arm supportPlace a bolster under your raised arms.
  • Lower armsRest your arms across your chest.
  • Smaller curveBring feet and torso closer to center, keeping both buttocks grounded.

Variations

  • Crossed-ankle variation: cross one ankle over the other, trying both crossings.
  • Hold your left wrist with your right hand.
  • Strap around left ankle; both hands hold and tension.

Signals of effort

  • Sustained lateral flexion of the spine and rib cage.
  • Arms overhead for several minutes.
  • Crossed ankles or one hand holding the opposite wrist.