Knees beside the earsBack rounds softlyFeet relaxedHands restEar Pressure Pose
Karṇapīḍāsana
Read what the gnome says
Ear Pressure Pose! From plow, bend the knees to the floor beside the ears. Keep the hands on the back and the neck long. Don't turn the head. Breathe, relax the face, and roll down slowly. Snug little gnome.
Works on Spinal erectors · Neck extensors · Abdominals
How to do it
- From Plow Pose, bend both knees toward the floor beside the ears.
- Rest the knees lightly beside the head, hands clasped or resting on the floor.
- Keep the neck relaxed, breathe slowly and hold; roll out slowly.
Common mistakes
- Don’t press the knees onto the head.
- Don’t turn the head side to side.
- Don’t practise with neck pain.
Benefits
- Changes your view and wakes up the shoulders and core.
- Builds strength and body awareness.
- Calms the mind once it feels steady.
Take care: Skip if you have neck problems, high blood pressure, glaucoma, or are menstruating or pregnant. Come down if you feel pressure in the head.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
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