Karnapidasana or “ear pressure pose” allows you to cover your ears and turn your senses inside. Karnapidasana is also great for stretching your spine and releasing pressure from your neck and is therefore one of the Prana Vashya Primary Series finishing postures.
How to get into the position
From lying down on your mat in Halasana a.k.a “plough pose” (see the following link: https://www.pranavashyauk.com/post/halasana ) inhale and, at the same time, place your palms on your lower back. Then exhale and slowly bend your knees to your chest- bringing them towards your shoulders until you can cover your ears with your knees. Your toes should be pointed, and you should try to turn your heals slightly towards one another. Fix your vision / gaze on where you would imagine your belly button to be. Protect your neck; do not turn your head in the position.
On each inhalation, try to lift your waist using your palms as support. On each exhalation, try to bend your knees inwards.
Karnapidasana is usually performed after Halasana for five full breaths.
Tones the hips and buttocks
Strengthens the vertebral column, lungs, spine and neck
Stretches the shoulders and spine
Stimulates the thyroid gland and abdominal organs
Helps alleviate depression, fatigue and hypertension
Avoid this posture if you have any neck injuries, blocked arteries, high blood pressure issues or diarrhea