Banana Pose (Supta Nitambasana)

Banana Pose is a passive supine side-body stretch that creates a long lateral arc from the hips through the ribs and into the shoulders and arms. It is particularly effective for releasing intercostal muscles, the IT band, and the obliques after a dynamic practice. Lying on the back, the practitioner shifts both feet and both arms to one side of the mat to form a gentle crescent or banana shape with the body.

Cues

• Allow the entire back body to remain heavy and released against the mat — this is a passive, gravity-led stretch.
• Cross one ankle over the other and clasp the opposite wrist to deepen the arc through the side ribs.
• Breathe into the upper, stretched side of the body, inviting the ribs to fan apart on each inhale.
• Soften the jaw and let the shoulders melt down away from the ears.