Yoga : Karnapidasana (Ear Pressure Pose) - Steps to do this excercise

 

Karnapidasana (Ear Pressure Pose)

Karnapidasana, also known as the Ear Pressure Pose, is an advanced inverted yoga posture that deeply stretches the spine and promotes relaxation. The name comes from "Karna" (ear), "Pida" (pressure), and "Asana" (pose), as the knees gently press against the ears in the final position. This pose is often practiced as a continuation of Halasana (Plow Pose) and is renowned for its calming effects on the mind and body.

How to Perform Karnapidasana

1. Starting Position:

   • Begin by lying flat on your back in Shavasana (Corpse Pose).
   • Place your arms beside your body with palms facing down.

2. Entering Halasana:

   • Lift your legs to a 90-degree angle while inhaling.
   • Support your hips with your hands and slowly lower your legs behind your head until your toes touch the floor (Halasana).

3. Positioning the Knees:

   • Bend your knees and gently bring them toward your ears, allowing them to lightly press against your ears.
   • Place your arms flat on the ground or clasp your hands behind your back for added support.

4. Maintaining the Pose:

   • Keep your back straight and your neck relaxed.
   • Breathe deeply and hold the position for 15–30 seconds, gradually increasing the duration with practice.

5. Exiting the Pose:

   • To release, straighten your legs back to Halasana.
   • Slowly roll your back down onto the mat, vertebra by vertebra, and lower your legs to the floor while exhaling.

Benefits of Karnapidasana

1. Physical Benefits:

   • Stretches the Spine: Promotes flexibility and relieves tension in the back and shoulders.
   • Improves Circulation: Enhances blood flow to the brain, promoting mental clarity.
   • Relieves Digestive Issues: Stimulates abdominal organs, aiding digestion.
   • Strengthens the Neck: Gently stretches and strengthens the cervical spine.

2. Mental Benefits:

   • Calms the nervous system and reduces stress.
   • Improves focus and concentration by quieting the mind.

Cautions and Contraindications

• Neck or Spine Issues: Avoid this pose if you have cervical spondylosis, herniated discs, or severe back pain.
• High Blood Pressure or Heart Problems: Inverted poses may exacerbate these conditions.
• Pregnancy: This pose is not recommended during pregnancy.
• Menstruation: Avoid during heavy flow.
• Beginners: Practice under the guidance of a qualified yoga instructor to ensure proper alignment and avoid strain.

Preparatory Poses

• Halasana (Plow Pose)
• Sarvangasana (Shoulder Stand)
• Viparita Karani (Legs-Up-The-Wall Pose)

Karnapidasana is a deeply meditative and restorative pose that offers numerous physical and mental benefits. However, it should be practiced with care and patience, especially by beginners or those with pre-existing conditions.