Bananasana, Restorative Yoga Pose

Transcript

[Music] hi everyone welcome to eard yoga my name is Esther uh today I'm going to show you a pose it's sort of a half moon shape on the floor that is really uh restorative for the whole side body it works on the obliques the inter Coastal muscles and especially also the IT band and you know what the it Bend is if it bothers you so um lie on your back and hold your elbows if this already is uncomfortable you might want to place a bolster or some pillows underneath your arms then I want you to really glue the buttocks to the floor and begin to walk your feet over to the left up to a point where it's comfortable so it's not about going extremely far it's just about just being okay to hold because we're holding this pose you can hold it between the three and the 10 minutes I'm just going to show you the pose and you can then hold hold it between the three and the 10 minutes and then you can cross your left ankle over the right and then as well you're going to move your upper body slightly still the buts are glued slightly over to the left as well and that's about it so you find that place in the pose where you've got that comfortable stretch and again if you feel any pinching or tingling around your arms hand then adjust have something underneath your arms maybe even you have to let go of your elbows you don't want to squeeze any nerves for 3 to 10 minutes so be mindful and then once you settled you're breathing into the whole right side body with the intention to relax it fully on the out breath this really stretches the gluteus muscle as well okay so at home if you're in this pose hold it for about 5 to 10 minutes and then you do the other side and as a counter pose you might just do you might just afterwards just draw the knees into your chest and just rest here for a moment maybe rocking a little bit back and forth and from side to side okay thank you for joining me um use this pose sometimes at the end of a practice or even before just to really stretch out the whole side body the glutes the inter Coastal muscles and the apps okay hope you enjoyed it thank you for joining me name