Knees to Ears Pose (Karnapidasana)
The Story Behind the Name:
Karnapidasana – Knees to Ears Pose (kar-nah-pee-DAH-sana), is one of the most important an intermediate yoga pose that belongs to the forward bends categories with a lot of health benefits.
Karnapidasana is focusing on shoulders and spine and also involves calves and glutes & hip flexors and hamstrings muscles and stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy.
Karnapidasana is a calming pose.
The other name of Karnapidasana is Raja Halasana (The king plow pose).
Karnapidasana is an extension of “plough pose” or Halasana.
“Karnapidasana” consists of three Sanskrit words:
- “Karna” — meaning “ear”
- “Pida” — meaning “pressure”
- “Asana” — meaning “pose” or “posture”
Difficulty Level:
- Advanced
Drishti Point:
- Nose
Technical details and how to start:
- Begin in Plow with your hands interlocked on the floor and shoulders tucked under.
- Bend your knees with an exhale and bring them to the floor on either side of your head.
- Rest your knees on either side of your head and untuck your toes. Gently squeeze your head with your knees.
- Straighten your legs with an inhale. Release your hands and press your palms into the floor. Tuck your chin into your chest and slowly roll down one vertebra at a time with an exhale while slowly rolling out of the pose vertebra by vertebra
Health Benefits:
- Stretches and strengthens your back bone.
- Stretching the shoulders and neck.
- Stimulates the abdominal organs, and thyroid gland.
- Helpful in backache, infertility, sinusitis.
- Good pose for internal abdominal massage to the organs.
- Tones the buttocks, hips and thighs.
- Stretches and strengthens legs, opens chest.
Beginner’s tips
- Squeeze head with knees.
- Keep shoulders on floor.
- Draw belly in.
- Support your low back with your hands.
- If difficult try without bringing the feet to the floor. Gradually you can place the feet completely on the floor and then put pressure on the ears.
Safety Precautions
- Avoid this pose if you are have high blood pressure or a heart condition.
- Avoid this pose if you have any injury to your neck.
- If you feel any pain, come out of the pose slowly.
- Those suffering from any form of hernia should avoid this practice.
- If you have any medical concerns, talk with your doctor before practicing yoga.
Please Note:
People who decide to start practising Yoga and who are suffering from any cardiac problem, asthma, back pain, high blood pressure, neck, shoulder or spine injury or any other health related issue, should consult a doctor before starting any yogic activities and eliminate the positions that are not suitable for their particular case. Also, some particular asanas such as inversion asanas are not recommended for female practitioners who are menstruating.
