Time for some TLC with the yoga pose Banana Asana!
This video has not been modified for injury or chronic pain issues. Please talk to your doctor before beginning any exercise routine. You want to skip this exercise if you are in acute pain in your back, neck, hip or shoulders.
I learned this from Psoas Massage + Bodywork.
Thank you very much Psoas.
This is a great stretch for the whole side of the body, great for people who are hunched over at their desks all day or feeling tight in the hips, and the sides of the back. It’s a nice, easy, relaxing stretch.
We’re going to lay down on our backs. I like to put a little bit of support under my neck. We’re going to bring our arms up over our heads and interlace our hands over our elbows. Then we’re going to move the legs in the opposite direction of the side we’re going to stretch. I’m going to stretch my right side so I’m going to move my legs over to the left, but I’m going to keep my pelvis still. I’m only moving my legs over, not my pelvis.
Then from there I’m going to side bend my upper body towards the left so I feel the whole stretch alongside my right side. If I feel like I want more stretch I can cross the leg of the side I’m stretching over the other leg.
From here we just breathe into it for a good three minutes. The things you want to make sure you are staying away from are numbing, tingling and burning sensations. If you’re feeling that in your shoulders or your hands, you want to release and bring the arms down because it’s important we don’t irritate the nerves.
Right now I’m feeling it a lot in my right shoulder and along the lats of the right side. Not so much in the hip but I’m definitely tighter up in the shoulder and back. I’m just going to breathe into that and enjoy that stretch.
Of course we do both sides. Come back to center and switch.
Remember to watch for numbing, tingling or burning sensations because that means we’re stressing out our nerves. Let the arms release if you’re feeling that and uncross the feet if that’s too much of a stretch.
It should feel nice, gentle and easy so that you can relax into the stretch and be there for a good three minutes.
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