Crescent Moon Bedtime Stretch

This gentle meditation invites you into Fallen Crescent Moon (Bananasana), a soft side-body stretch that creates space through the ribs, waist and hips while encouraging deep rest.

Settling into this shape, you’ll be guided through slow, nourishing breathwork and a subtle body scan, allowing the breath to move into the side body and the tissues to gradually soften. With the body supported, there is nothing to hold —just an invitation to receive the posture and observe the shifting landscape of sensation.

You may wish to use a blanket, bolster, or pillow to fully support your shape.

Transcript

Welcome, In this video we'll explore Fallen Crescent Moon. Also known as Bananasana. A pose that creates a lateral stretch through the entire side body. When you're ready, Begin lying down on your back. Stretch your arms overhead. Letting them rest comfortably on the floor. Walking both feet towards the right corner of your mat. Then slowly begin to walk your hands towards the same right corner. Creating a gentle arc. Through the left side of your body. Perhaps holding onto your left wrist. Clasping both elbows or crossing one ankle on top of the other. See what feels sweetest in your body. This shape invites length and space in the intercostals, The muscles between the ribs. As well as the waist. Outer hip. And the long fascial line that runs from the outer ankle all the way up through the arm. And into the side of the neck. Find your shape. And become still. Close your eyes. Bring your awareness to your eyes. As you exhale, Relax. The muscles behind your eyes. Bring your attention. To your jaw. Take a slow. Gentle breath in. And as you exhale, Allow your jaw. To release downward. Notice. Your tongue Can you let your tongue rest softly? Behind your teeth. On the roof of your mouth Notice the muscles of the jaw. Getting heavier. Take another slow breath in. And out. Feel this space. Opening in your left ribs your waist. Along the entire left side of your body. Let your exhalation Begin to lengthen. Exhaling all the way. To the bottom of your breath. Feel yourself settle. Melt into the shape. Of a crescent moon. Feel the ground supporting you. Feel your breath. Gently massage. Along the side of your body. With each inhale. Bringing more openness. With each exhale. I will let you know it's time to transition to the other side. And slowly. Make your way back to symmetry. Pausing here on your back. To feel the effects of the shape. Can you sense any difference? Between the left and right side of your body. Perhaps one side feels heavier. More spacious. Or a lie. More energized. By the stimulation of the stretch. And when you are ready to move to the other side. Stretch your arms overhead. And walk both feet towards the left corner of your mouth. And slowly begin to walk your hands towards the same left corner, Creating a gentle arc through the right side of your body. Make any adjustments. Taking a moment to play with the shape of the pose on this side. Then come to be still. Close your eyes. Bring your awareness. Tearhead Feel the weight of your head. The heaviness of your skull. Supported beneath you. Visualize your mind. Being soothed by cool water. Floating in expansive ease. Relax your forehead. Feeling any tension simply drift away. Bring your awareness now. To the entire scalp. And to your ears. Imagine them dropping downward. Soften through your temples. The cheekbones. Take a slow. Deep breath in. And a long, Complete exhale out. Lingering for a moment in the stillness. Pausing at the bottom of your exhalation. And then quietly. Receive your next. Inhalation. Feel the space opening in your right ribs. Your waist. Along the entire right side of your body. Feel yourself settle. Unclenching. Your mind Submitting to the sensations in your body. Slowly begin to release the shape. Walk your hands back to center and your feet. Plow your arms and legs. To open wide. Coming into a gentle pentacle pose. Let the palms turn upward. And the feet. Fall open Take a moment here. To rest in stillness. Notice the echo of the pose. Any subtle sensations. Or spaciousness. Along the side body. Your breath is easy. And natural. Feel the whole body. Supported by the ground beneath you. Stay here or as long as you need.