Banana Pose (Bananasana) anatomy

Banana Pose (Bananasana) · Supta Nitambasana · Tư thế quả chuối

Banana Pose (Bananasana) mainly works ; it stretches obliques (left), quadratus lumborum (left), latissimus dorsi, erector spinae (left).

Opening the 3D model…

Lie on your back with the legs straight and bring the arms overhead, holding the opposite wrists or elbows. Keeping the buttocks still on the floor, walk both feet to the right, then shift the shoulders and upper body to the right too, until the body curves like a banana; you can cross the left ankle over the right to deepen it. The whole left side lengthens, from the outer hip and waist to the armpit and left arm; the back and both shoulders stay on the floor rather than rolling onto the side. It is a yin-style pose: relax and stay for a few minutes, breathing slowly into the left ribs, with no effort needed. To come out, bring the legs and torso back to the center, rest a moment, then change sides. With shoulder pain, keep the arms by the sides or the hands on the belly; with low back pain, curve less.

Muscles in this pose

Stretching: Obliques (left), Quadratus lumborum (left), Latissimus dorsi, Erector spinae (left), Gluteus medius (left), Tensor fasciae latae (left), Pectoralis major

Why these muscles work or stretch

• Obliques · Stretching: The left side of the waist lengthens as the body curves right: the main stretch
• Quadratus lumborum · Stretching: The left waist lengthens between the lower ribs and the pelvic rim
• Latissimus dorsi · Stretching: Stretched from the hip to the left arm overhead
• Erector spinae · Stretching: The left side lengthens as the spine curves to the right
• Gluteus medius · Stretching: The left hip draws in as both legs move to the right
• Tensor fasciae latae · Stretching: The outer left hip and thigh stretch, more so with the left ankle crossed on top
• Pectoralis major · Stretching: Gently stretched with both arms overhead

Practice cues

• Keep the buttocks centered; move only the legs and upper body to the same side
• Keep both shoulders and the back on the floor; don't roll onto your side
• Let go completely and breathe slowly into the stretching ribs

Benefits

• Stretches the whole side body: obliques, quadratus lumborum and lats
• Gently stretches the outer hip and thigh
• May help create room for breathing in the side ribs

Cautions / contraindications

• Use caution with shoulder pain; keep the arms by the sides or the hands on the belly
• Use caution with low back or sacroiliac pain; curve less and don't cross the ankles
• After the first trimester, avoid lying on the back for long; do a seated side bend instead

Easier variations

• Don't cross the ankles; move the legs only a little to the side
• Take only the arm on the stretching side overhead and keep the other by your side

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 23/10/2026

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• Revolved Abdomen Pose Jathara Parivartanasana
• Knees-to-Chest Pose Apanasana
• Reclining Hero Pose Supta Virasana
• Child's Pose Balasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)