Lay on your back and reach your arms overhead. Take your left wrist in your right hand and start to move your arms, shoulders, head and chest over to the right. Your hips will stay where they are in the centre of your mat. Then move your feet and legs over to the right so that you are in a banana shape.


To exit move your legs slowly back to centre first, followed by your upper body. Rest for a few moments in the centre of your mat and then repeat on the opposite side.

Physical Benefits:


  • Stretches side body (obliques & intercostals)

  • Compresses opposite side body

  • Opens shoulders/armpit

  • Lateral (side) bend of the spine

Contraindications: Shoulder issues, neck issues – you can either keep your arms overhead or one or both can be lowered if needed. Lower back issues - don't go too deep.

Props: If you have lower back issues it can feel really nice to place your feet on a bolster here, or just don't go too deep. Otherwise, no props are generally needed.

Important: In your Yin Yoga practice it is extremely important to listen to your own body. Within some of these poses you may experience discomfort, but we are NOT looking for pain. If you have an injury, be sure not to push yourself. If you feel any pain or pinching, back off out of the pose or try something else.

Make sure you move in and out of these poses slowly and mindfully. Give your body time to understand the changes that are occurring and make sure you rest between poses so that your body can reset.

While each pose does list suggestions for props and the known contraindications, your body is unique. It is your responsibility to keep yourself safe in your yoga practice ❤