Lower back, hips and shoulders

Banana Pose

A deeply restorative supine side-body stretch that releases tension along your entire lateral line, from your outer hip through your side ribs and waist.

How to do it

1. 1

   Lie on your back with your legs long

   Start in the middle of the mat with plenty of room on both sides, because you are about to travel sideways.

2. 2

   Walk both feet over to one side

   Keep both hips flat on the floor as they go. You are making a long curve, not rolling onto one hip.

3. 3

   Reach the arms overhead and walk them across

   Take the hands towards the same side as the feet so the whole body makes one long crescent. Hold one wrist with the other hand if that feels good.

4. 4

   Stay for 2 to 3 minutes, then change sides

   To soften it, reach less far with the arms and feet, or slide a folded blanket under the side of your body or under the hips.

What to watch for

Rolling onto one hip or one shoulder to get a bigger curve. Both hips and both shoulders stay down, and the length comes from the side of the body rather than from turning. If that side starts to feel squashed rather than long, come back towards the middle or add a blanket underneath.

Ways to adjust it

• Bolster or blanket under side body
• Reduce reach
• Bolster under hips

Before you try it

Move within a range that stays comfortable. Stop if this brings on sharp pain, dizziness, or symptoms that travel down an arm or a leg, and speak to a clinician before repeating it.

From the clinically authored Vinys movement library.