Pida: Pressure
Asana: Pose
Karnapidasana at a Glance
Karnapidasana or the ear pressure pose is an advanced variation of the Halasana pose (Plough pose), sometimes known as the Raja Halasana pose. Karnapidasana yoga is a rare yoga pose that helps you practice the 5th limb of the Ashtangas known as pratyahara. (withdrawing your senses from the outer world distractions and connecting within yourself).
Benefits:
- Ear pressure pose helps to stretch and strengthen your entire body parts.
- It improves the circulation of blood throughout your body.
- This pose helps you concentrate on your inner self by eliminating the outer distractions.
- This helps to activate the three chakras – Throat chakra, Manipura chakra (solar plexus chakra), and sacral chakra.
- This helps with thyroid issues and fixes the irregularity during your menstrual cycle.
Who can do it?
Advanced yoga practitioners can do this pose. People doing it for the first time can do it under the guidance of the yoga teacher. Kids can do under the guidance and support. People who want to enhance the stretch and strength of their entire body can do this pose. Dancers and sportspersons can do this yoga pose.
Who should not do it?
Beginners should avoid doing this pose. People who lack flexibility should avoid this pose. People with any injuries to their back, neck pain, hips, abdomen shoulders, and knees should avoid this pose. People with any recent surgeries should avoid this pose. People with heart issues and pregnant women should avoid this pose.
How to Do Karnapidasana?
Follow the Step-by-Step Procedure
Ear pressure pose is an advanced variation of the Halasana, prepare yourself for the basic poses and halasana so this becomes easy to perform. Also, do stretches and warmups to avoid any injuries.
- Perform the ear pressure pose in a calm and quiet place and do it on a soft surface or the yoga mat.
- Lie on your back on a yoga mat or any soft surface, keep your legs straight, and arms beside your body, palms facing down, and relax by taking a few breaths.
- First to get your back and neck ready for the pose, slowly lift your legs to 90 degrees and exhale deeply, catch hold of your toes, lift your head and breathe slowly, and give a gentle warmup to your back and neck and bring back your legs to the floor.
- Breathe deeply and lift your legs and your feet should point directly up, till your legs are perpendicular to your torso.
- Exhale, lift your buttocks off the floor, and move your legs back toward your head (move back with the help of your hands supporting, under your buttocks). Slowly bring your legs over your head and try to touch the floor (toes should touch the floor).
- Keep the support of the hands and keep your core engaged till your toes reach the ground and this is the Plough pose.
- From here, slowly raise your buttocks, and bend your knees, holding your buttocks till the knees meet the ground.
- As the knees touch the ground, now align your knees (knees on either side) so that it is closer to your ears.
- When your body is in proper alignment you bring your hands and rest them on the ground by interlocking both fingers or palms facing the mat.
- Due to the contraction of the core, the primary breathing way shifts from abdominal breathing to chest breathing.
- Hold this pose with your breath movement feel the inner world away from the outer world and experience the calmness.
- When you exit, keep breathing, and come back, with the support of your hands on the buttocks, slowly roll back, step by step, and come to the resting position in the savasana pose.
- If possible, you can repeat the ear pressure pose once more by following the same instructions.
What are the Benefits of Karnapidasana?
- Some of the Karnapidasana benefits are:
- This pose helps to activate the Throat Chakra which can stimulate the thyroid glands, which can help to improve their functions.
- It can help to improve the flexibility of the calf, thigh, and leg muscles.
- It helps to improve blood circulation to the upper part of the body as your body comes upside down.
- This pose makes our spinal column flexible as it provides a full range of motion.
- This pose can be helpful during menopause, to relieve stress and tension.
- This pose helps to strengthen your muscles.
- It helps to reduce stress and anxiety and calms the nervous system.
Health Conditions that Might Benefit from Karnapidasana
- There are many mental and physical health benefits:
- In the ear pressure pose, the spine is elongated, and your knees put gentle pressure on the ears which may help improve the ear problems.
- This helps to stimulate your digestive organs, which is good for people with problems of constipation and digestion and helps to improve your digestive system.
- This pose stretches and tones every part of the body and so can be helpful to improve your body posture.
- Regular practice of the ear pressure pose can help improve the functions of the intercostal muscles.
- This pose helps to strengthen your abdominal organs and balances your thyroid gland.
- This asana helps to increase your blood circulation and boosts your energy.
- This keeps you away from the outer distractions and focused on your inner self, which calms your nervous system.
- With Regular practice, helps to strengthen and keep your body flexible and heal your mind.
- The asana helps to activate the Throat chakra, Sacral Chakra, and Manipura chakra, which helps in the productivity and purification of your body.
- It can help with stress, anxiety, fatigue, and sleeping issues.
Safety and Precautions
- People with high blood pressure, migraine, weak digestion, slipped discs, and respiratory issues should avoid this pose.
- You can also place a folded blanket or a cushion below the head if you feel too much pressure.
- Warm-up and Preparatory pose are important to avoid any sprain or injury.
- Avoid the Karnapidasana yoga pose if you have any spinal disorders or neck injuries.
- Respect and listen to your body while you perform Halasana.
- Use support or props with the help of your yoga trainer.
- Any pain or discomfort, just come out of the pose.
Common Mistakes
- Forcing your body into the pose can strain your neck.
- Don’t lock your knees.
- Avoid moving your head frequently.
- Don’t over arch your back.
- Shoulders should be relaxed.
- Avoid holding your breath.
- Avoid doing it after you eat heavy meals.
Tips for Karnapidasana
- You can keep a blanket underneath your shoulders.
- Don’t force your knees to touch the ground, make a slow and steady process and with patience.
- Practice consistently with proper alignment procedures.
- Initially can practice under the guidance of the yoga teacher.
- Keep the core engaged and keep the throat soft and the chest open.
- Keep your breath continuous and even.
- Don’t rush to do the pose and be gentle on your body while you release the pose.
- Have a good practice with the halasana before you enter into the Karnapidasana pose.
Do follow-up Yoga Poses Like
- Fish Pose (Matsyasana)
- Four-Limbed Staff Pose (ChaturangaDandasana)
- Bridge Pose (SetuBandhasana)
Preparatory Poses Like
- Child Pose (Balasana)
- Plow Pose (Halasana)
- Shoulder Stand (Sarvangasana)
- Downward Facing Dog (ArdhoMukhaSavnasana)
Physical Alignment Principles for Karnapidasana
- Keep your fingers interlocked and rest on the floor or place the palms resting on the floor, whichever is comfortable.
- Let your body weight be distributed on your shoulders, head, and hands.
- Gently press the top of your knees bent against your ears.
- Rotate your arms internally and stretch them.
- Gaze at your nose but avoid straining.
- Your hips should be above your shoulders.
- Your spine should be slightly rotated (very little to balance it).
- Toes pointed and stretched.
- Upper part of the foot on the ground.
- Avoid neck strain, and do not press your neck into the ground.
- Your core should be engaged while holding the pose.
- When you release, first release your hands, then support your spine bring down your buttocks to the floor, and then bring your legs down.
Karnapidasana and Breath
When you start the pose, take some deep breaths and relax. Inhale and when you lift your legs off the floor exhale. Keep breathing and when you are about to bring your legs over your head, exhale and engage your core, which will help to maintain balance and stability.
Exhale and bring your legs onto the floor and knees closing your ears. When you hold the pose keep breathing, and just be with your inner self away from the worldly troubles and stay calm. While releasing inhale and exhale and come down to the savasana pose and relax with few breaths.
Karnapidasana and Variations
- Place blocks below the knees to support some soft cushions.
- Hands can be interlocked or place the palms facing the ground or supporting your back.
- Halasana is a variation and base pose.
- Sarvanga asana.
- The advanced challenging variation – do the back somersault (Chakrasana).
The Bottom Line
Is good for the entire body and increases the blood circulation to your head region. It can also reduce your stress on the neck and shoulders. It helps to strengthen and stretch your legs, back, arms, and abdomen region. This also helps to improve your pelvic floor muscles. This has many health benefits if practiced regularly.
If you are a beginner, do this asana under the guidance of the yoga teacher. If you have any health concerns consult your health care professional. You can do this asana, according to your physical limitations and also support with the props. Start slowly be consistent coordinate with your breath experience calmness meet your inner self and boost your energy.
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