Bananasana

Move a bit towards one side of your mat. Lay straight on your back with your legs together. Bring the arms overhead. Keeping your buttocks firmly on the ground as you move the legs in same direction as your arms creating a crescent moon or banana shape. Keep the head neutral. To make the pose stronger you can clasp your wrist or hand and cross your ankles. 

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Slowly move the legs back to the middle and bring your arms down alongside the body. Allow a few moments of stillness and repeat on the other side. 

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Benefits

• A good stretch for the lateral side of the body: the oblique stomach muscles and intercostal muscles in between the ribs

• Lateral flexion of the spine from the IT band to the top of the side ribcage

• Opening of the shoulders and armpits 

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Contra indications  / modifications and prop use

• Shoulders issues: Use a blanket or bolster underneath your arms or keep the arms alongside the body or resting on the chest. 

• Lower back issues: Avoid going too deep into this posture with the legs.

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Alternative pose

Take a seated variation by sliding your legs towards the left and keeping the buttocks firmly on the ground. Place the left hand on the ground and bend your right arm over your head towards the left.