Bananasana

Read the principles and benefits of Yin Yoga below before practicing.

Benefits:
Stretches the whole side of the body, TI band, abdomen, intercostals, armpit, and breast tissue.
Lateral flexion of the spine.

Affected meridians:
Gallbladder meridian
Lung and Heart Meridian

How to get into the pose:
Lie down on the mat supine (face up). Feet hip-width apart and arms along the side of the body.
Bring your left foot to the left corner of your mat and place the right ankle over the left ankle.
Bring the arms over the head and bring your left hand towards the left corner of the mat and grasp your left wrist with your right hand.
Keep the buttocks anchored firmly to the mat, only the lower and upper body is arching to the left (in the shape of a banana).
Breathe deeply into the stretch.

Duration:
Hold the pose for 2 - 5 minutes on each side.

How to come out of the pose:
Slowly bring the body back to neutral - feet hip-width apart and arms alongside of the body palms up. Rest for one minute. Repeat on the other side.

Props (using props during Yin practice helps you to be more comfortable in each pose):
Yoga mat 
If you feel tingling in your hands, support your arms with a bolster.
Timer and soothing/relaxing music. You can also practice in silence. 

Contraindications:
If you feel any discomfort/pain in this pose, come out.
If this pose is uncomfortable for your shoulders you can rest your hands on top of your chest or belly.

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What is Yin Yoga? 
Yin Yoga has its roots in China, unlike the more popular and active yoga practices, that originated in India. It was founded on the Taoist theory of yin and yang – opposite concepts that, together, represent balance. 

There are around 20 classic poses (plus their variations) in Yin Yoga. Yin postures are primarily passive in nature and mostly performed while seated or in a reclining position. Yin poses are held anywhere from two minutes to five minutes (or even more) in order to target the body’s connective tissues, joints, and fascia rather than muscles. 

Yin Yoga Principles:
1. Find your comfortable edge in each pose, the place where you feel a sensation but not over-stretching, stabbing, or burning pain. Keep in mind that less is more. 
2. Remain still while in each pose. Focus on your breath, relax the muscles, and let the stretch go deeper into the connective tissues.
3. Hold each pose for a long time (2- 5 minutes), letting yourself open into the posture. Use a timer. 
4. Release each pose slowly and with care. Take your time when coming out of a pose - go nice and slow. 
5. Rest for 1 minute in between each pose to feel the after-effects.

Benefits of Yin Yoga:
Physical level - targets bones, release fascia and improves joint mobility. 
Emotional level - Yin Yoga is a quiet practice that is truly a meditative practice that calms the body and mind and reduces anxiety and stress. 
Energetic level - the practice reconnects with its roots of Taoist yoga and uses the ancient map of the Meridians. The long holds in Yin restore harmony in the subtle body by targeting the channels that run through the connective tissues. Improves the flow of chi or prana and balances internal organs.