Yin Posture: Bananasana aka Supine Lateral Side Stretch by Chris Loebsack

Setting Up:
Foundation-Begin in pentacle pose or savasana

Action- Cross the left ankle over the right. Contract the right side of the waistline as you reach the left arm over head and stretch the left side of the body. (repeat the pattern on the other side)

Boundary- the back and back of the hips should remain connected to the earth.

While You are There: Send the expansion of the breath into the side ribs and underarm space. Relax the torso and legs into the support of the earth. Hold the pose for 3-5 Minute each side (1 minute in resting transition in between sides.)

Modify- Take ahold of opposite elbow to decrease the pull on the shoulders. Work with legs shifted to the side bot uncrossed to lesson the degree of tension on the outer hip.

Deepen- Start with the legs further apart so when the ankle crosses the knee it gives a deeper stretch.  In the last few moments of the hold activate the contracted side of the body a bit more and keep reaching with more intention through the elongated side of the body.

Transition out of the Pose: Return to Pentacle Pose or Savasana (do this both between side and at the end of the second side.)

Why (benefits)

• Complete lateral side stretch.
• Opens the side body and the gallbladder meridian.
• Mobilizes the spine in lateral flexion.
• Stretches posterior border of the shoulder including the LATS, teres minor and major (triceps if the elongated arm is bent at the elbow joint).
• Stretches the internal and external obliques, internal and external intercostals, and places a midl pull on the psoas and QL.

When to Avoid (contraindications)

• This pose may be challenging for certain should conditions including impingement syndromes and frozen shoulder, some rotator cuff injuries and any cervical spine nerve impingements. If there is any tingling or sharper shooting pain adjust the arms or release the arms from the posture completely.
• If there is low back issue or greater trochanteric bursitis lessen the degree of the crescent shape.

Yang Variation:
This is a prone version of a crescent pose a more yand option would be Standing Lateral Side Stretch from Tadasana.

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About Chris Loebsack
​Chris Loebsack, 500 E.R.Y.T,  fell in love with yoga in 1995 and began teaching in 2003. Chris uses the power of yoga to create a space for students that cultivates trust, playfulness and Divine connection with themselves and with community. Living by her mantra, Clarity, Integrity and Love, she draws upon her partner yoga practice to share the healing power of touch and safe intimacy. 

A passion for discovering subtlety in movement has lead Chris to deepen her education with the Anatomy Studies for Yoga Teachers® kinesiology program. Her playful yet focused classes are filled with user friendly gems of applied anatomy leaving students with a greater understanding of how to find comfort and space in their bodies and smiles beaming across their faces. She encourages teachers to set a higher standard of excellence through knowledge and has become a valuable mentor to many upcoming yoga educators. 

Chris teaches privates, classes and workshops across the globe. She is currently the director of the Boundless Yoga 200 hr and 500 hr Teacher Training programs and an Adjunct Teacher Trainer for the Om Factory® School of Yoga NYC 200hr, BambooMoves, Bhakti Barn Yoga, Just Plain Yoga, and NearMe Yoga 200hr Teacher Training Programs. She has also been featured in Fitness Magazine®, Yoga Journal: Yoga Mentor, Good an Well, Local Flair Magazine and the New York Times. In addition to yoga you are likely to find her laughing with friends and family or quietly meditating with her cats (Sukha, Fuzz-butt, and Squirrel) or traveling and teaching with her husband Brian M. Davis as Boundless Motion.

Boundless Yoga Studio Stroudsburg Classes:
Alignment and Anatomy of Yoga (All Levels) Mondays 9:30 am
Zen Flow (Level 1/2) Mondays 5:30 pm
Flow (Level 2/3) Thursdays 9:30 am
Flow (Level 1) Sundays 9:30 am 

​Boundless Yoga Studio Mt. Pocono Class 
YIN Yoga (Stretch) Tuesdays 6:00 pm ​
Zen Flow (Open Level) Fridays 9:30 am - Begins June 1st, 2018

Upcoming Workshops Events:
7/20-22 The Yin Approach Advanced Studies Program  Only 7 spaces remaining as of 6/17
​11/3-5 Chair Yoga Advanced Studies Program 
Fall/Winter 2018- 200 hr The Journey Begins Teacher Training Program  9 Spaces Remaining as of 6/17

Touring Schedule 2018 Contact Chris  to register for any of the immersions
7/14/2018 Leighigh Valley Yoga Festival
8/22-Sept 7th Level 2 AcroYoga Teacher Training- Greece
10/5-7 Divine Play- Portland Oregon
November 10/11 and 17/18 2 Weekend Ontario AcroYoga Elemental Immersion

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