How to Teach Yin - Bananasana

Transcript

this posture is called banana which i think is great it starts off in shavasana or supreme position it's a good way to end a class or begin a class my arms and legs will stay extended it's a good way to get into this first is to take a big long full body stretch and as you exhale shift over to the right first to begin with so walking the feet over to the right and also reaching the arms over to the right as well a little bit of a challenge for some people is to keep both hips grounded into the floor just as a reminder you can take them to just as a reminder you can have them take their left hand on top of their left hip press it down another thing that may come up for students is a tingling sensation in the elbows so way to avoid that is to take a prop whether it be a bolster or a blanket underneath the arms to avoid the tingling sensation so ideally we just make a big c shape with the whole body here and for a little bit more sensation you can encourage the students to cross the ankles i particularly like to cross the left ankle over the right ankle when going to the right side some people like to do it the opposite way you can encourage your students to do either one that feels right another option here is to take a bind with the hands you can grab a hold opposite hand you can also grab a hold of opposite elbow and also just take your right hand and grab the outside edge of your left arm in any way now the focus here is to breathe into the left side of the body as much as you can and of course finding stillness so after you've held for several minutes encourage the students to slowly bring it back to center also give a full body stretch undo any binds and then as you exhale give a hug with the knees into the chest and give yourself a little bit of a rock from side to side massaging out through the back of the body another option to counter pose is to once you wiper the shins from side to side to give a little bit of a release through the sides of hips you