📑 Table of Contents
- Introduction to Karnapidasana – Knee Ear Pose
- Step-by-Step Guide to Practice
- Alignment and Drishti Points
- Benefits of Karnapidasana – Knee Ear Pose
- Common Mistakes and How to Avoid Them
- Modifications and Variations
- Contraindications and Safety Guidelines
- Muscles Worked in Knee Ear Pose
- Chakras and Energetic Benefits
- Preparatory and Follow-Up Poses
- Final Thoughts
1. Introduction to Karnapidasana – Knee Ear Pose
Karnapidasana – Knee Ear Pose is a calming inversion and forward bend from the Hatha Yoga tradition. The Sanskrit word Karna means “ear,” Pida means “pressure,” and Asana means “pose.” In this posture, the knees rest beside the ears, symbolizing withdrawal from external noise and turning awareness inward.
This pose is often practiced after Halasana (Plow Pose) as part of advanced sequences. It promotes relaxation, flexibility, and inner stillness, making it highly beneficial for stress relief.
2. Step-by-Step Guide to Practice
- Start Supine: Lie flat on your back with arms alongside the body.
- Lift Legs: Inhale, raise legs to 90° and support hips with your hands.
- Move into Halasana: Slowly bring legs overhead until toes touch the floor behind you.
- Lower Knees: Bend knees and gently place them on either side of your head near the ears.
- Arms Position: Keep arms extended on the mat or bend elbows with palms supporting the back.
- Relax & Breathe: Close eyes, breathe slowly, and allow the body to settle.
- Hold the Pose: Stay for 30–60 seconds.
- Exit Safely: Release knees, return legs overhead to Halasana, and slowly roll down vertebra by vertebra.
3. Alignment and Drishti Points
- Neck & Shoulders: Relaxed, weight supported by shoulders, not neck.
- Back: Spine elongated, lifted away from the floor.
- Knees: Resting beside ears with gentle pressure.
- Drishti (gaze): Toward chest or closed eyes for internal awareness.
4. Benefits of Karnapidasana – Knee Ear Pose
- Stretches spine, shoulders, hamstrings, and hips.
- Calms the mind and reduces anxiety by blocking external sounds.
- Improves blood circulation to the brain and upper body.
- Relieves fatigue, headaches, and stress.
- Stimulates abdominal organs, aiding digestion.
- Enhances flexibility and spinal health.
5. Common Mistakes and How to Avoid Them
- ❌ Placing weight on neck → Fix: Shift weight to shoulders and upper arms.
- ❌ Forcing knees to ears → Fix: Allow knees to drop naturally with gravity.
- ❌ Rounding back excessively → Fix: Keep spine long with hips lifted.
- ❌ Holding breath → Fix: Maintain steady breathing throughout.
6. Modifications and Variations
- Beginner Modification: Keep knees slightly lifted instead of pressing to ears.
- Prop Support: Use a folded blanket under shoulders to reduce strain on neck.
- Half Karnapidasana: Lower one knee at a time for gradual flexibility.
7. Contraindications and Safety Guidelines
- Avoid if you have neck, spine, or shoulder injuries.
- Not recommended during pregnancy or menstruation.
- People with high blood pressure, glaucoma, or vertigo should avoid.
- Always exit the pose slowly to prevent dizziness.
8. Muscles Worked in Knee Ear Pose
- Primary: Spine extensors, hamstrings, shoulders.
- Secondary: Abdominals, glutes, hip flexors.
9. Chakras and Energetic Benefits
- Stimulates the Vishuddha (Throat Chakra) – enhances communication and inner voice.
- Activates the Ajna (Third Eye Chakra) – deepens concentration and intuition.
- Encourages Pratyahara (withdrawal of senses), promoting meditation.
10. Preparatory and Follow-Up Poses
- Preparatory Poses: Halasana (Plow Pose), Sarvangasana (Shoulderstand), Paschimottanasana (Seated Forward Bend).
- Follow-Up Poses: Matsyasana (Fish Pose), Balasana (Child’s Pose), Savasana (Corpse Pose).
11. Final Thoughts
Karnapidasana – Knee Ear Pose is a deeply restorative asana that combines physical flexibility with inner stillness. While it requires patience and mindful practice, its calming effects on the mind and nervous system make it one of the most rewarding advanced postures. Always approach it gently, respecting your body’s limits.
