Sunday, October 1, 2017

Sunday Stretch #23 Bananasana

Don't you just love the name of this pose?! I believe the name of it was coined by Bernie Clark. This is a side bend done while you are lying down.  Therefore you remove the balancing part of the pose, and can relax into it to get a deep tissue stretch.

After sitting sewing for long periods of time, when you stand up and take a few hobbling steps (lol) do your hips 'talk' to you? This pose works deeply into the sides of those hips. Specifically, it works the IT (ilialtibial band). It also gives a lovely stretch into the armpit area and even the back of the upper arm.

Lie down and cradle your head with your hands as if you were lying in a hammock. If keeping your head in your hands like this starts to cause tingling in your arms or shoulders, then move your arms apart with the elbows bent, as in goal post position. Slide your cradled head along the floor, to the right, imagining your elbow will touch the outside of your right ankle.  Then slide your legs along the floor, keeping your hips level. In other words, keep your butt cheeks in contact with your mat or the floor. Stop when you feel a nice tugging along the left side of your body.
See? No need for yoga clothes for this one! (thanks to Dayna for being coerced into taking this shot ha)

Relax your shoulders.  Breathe slowly and steadily to the count of 3 or 4. After 30 seconds or so, try crossing your ankles. It doesn't matter which ankle on top.  Take a few breaths there, noticing how that changed the tugging tension.  Then cross your ankles the other way, and notice the sensations while you take a few breaths.  Finally choose the leg position that gives you the best pull, ankles crossed, or maybe not crossed at all if that feels best. Maybe bend a little more to the side if you want to increase the tugging and then relax into it, breathing steadily and evenly. After 3 minutes, ideally, inhale back to centre and exhale. Bring your knees to your chest and give yourself a hug, maybe rock over your back, massaging it.

Then do the other side.

Take the time to take care of your hips; are you remembering to sit cross-legged, being sure to alternate which leg is in front, or on top if you are doing half-lotus, when you're watching TV in the evenings? You can sit cross-legged on your couch, doesn't have to be on the floor....your hips will thank you and you will hopefully avoid a hip replacement.

Might want to not avoid some of the sales at two places where I am affiliate... Craftsy is having every single class on sale for less than $20US, and Connecting Threads has several ongoing sales, the most recent one on kits and samplers, up to 50% off. Where can you get a lap quilt kit for under $27?
Batting, thread and books are all still on sale too!

Remember if you've had one of those chasing squirrels moments this past month, you can link a post about it or a photo from Instagram or Flickr to the DrEAMi! linkup in this post.


  1. This looks and reads as if it might be easy, but I'm sure if I try, something will tug too hard. Maybe I will tempt fate and try at a 5% angle!!! Love the kit with those autumn shades.

  2. Great advice to overcome the glued-to-the-seat problem. I love Connecting Threads and just ordered some great buys on batting and thread. Not even a speck of fabric this time!

  3. Ooh...I need that stretch. I know what I'm doing when I get off this computer.

  4. After taking down a quilt show yesterday, I need the banana stretch!

  5. I really need this stretch! The ol' hips are getting creaky for sure. I wish I had a big expanse of carpet to banana out in, but can make do by curving around a couple pieces of furniture. And I'm going to take to heart your suggestion to sit cross legged more often...

  6. BananaSandra :) I will have to try this stretch tonight! My hips talk to me quite a bit anymore. This might just make them be silent for a bit.