Vinyala

Pose sheet

Ear Pressure Pose

Karṇapīḍāsanaकर्णपीडासन

Invert your torso and rest your knees beside your ears.

Open this pose in the 3D body

Steps

Support

Shoulders, upper back, arms, knees, and shins; back of head touching.

Enter

  1. From Plow, keep your shoulders and arms on the floor.
  2. Interlace your fingers; straighten your arms away from your head.
  3. Exhale; bend your knees and lower them beside each ear.
  4. Rest knees and shins; join your feet and point your toes.

Hold

  1. Press your arms into the floor; keep your torso lifted.
  2. Keep your knees touching your ears.
  3. Join heels and toes; keep your head centered.

Exit

  1. Straighten your knees and return to Plow.
  2. Release your hands; press palms down and slowly lower your back.
  3. Lower your legs and rest on your back.
Breathing
Breathe normally while holding the pose, without breath retention.
Gaze
Gaze toward the tip of your nose.
Duration
30–60 seconds.

Adapt

Adaptations

  • Firm blanketsRest your shoulders on folded, firm blankets.

Variations

  • Hands on back: support your back ribs.
  • Arms and elbows flexed.
  • Pārśva Karṇapīḍāsana: move both knees toward one side.

Signals of effort

  • Inverted, with your pelvis above your shoulders.
  • Sustained cervical and thoracic flexion under load.
  • Deep hip and knee flexion.
  • Torso compressed by the position of your thighs.