There are some yoga poses that let you block all the external disturbances and focus only on your body and mind. Karnapidasana is one such form of yoga. It follows the principles of pratyahara and withdraws the senses and turns your focus inwards.

If you can perform Karnapidasana pose correctly, you can also practice effective mindfulness and calm your inner self. That being said, it is not considered as yoga for beginners. This yoga requires high flexibility and body balance. Usually, it is included in the sessions of people who have reached an advanced level of yoga. 

In this article, we have tried to unveil some of the best Karnapidasana benefits along with its steps, variations, and precautions. Read till the end to learn it all.

What is Karnapidasana Meaning?

Let‚Äôs begin by understanding Karnapidasana‚Äôs meaning. The word Karnapidasana is derived from the Sanskrit language in which ‚ÄėKarna‚Äô means Ear, ‚ÄėPida‚Äô means Pressure, ‚ÄėAsana‚Äô means Pose. Thus, Karnapidasana yoga is also known as Ear Pressure Pose.¬†

The name basically refers to the fact that your ears get pressure from your knees that are placed so closed during the pose. This cuts off the sounds around you and this eventually allows you to focus on your inner thoughts and mind. Also, if you can hold Karnapidasana pose for longer times, you can also experience relaxation. 

How to Do Karnapidasana?

Karnapidasana steps are not easy and you need a lot of practice to achieve perfection. It is suggested that you should prepare your body with a few other yoga poses before jumping straight to Karnapidasana. These preparatory poses include: 

  1. Child Pose (Balasana)
  2. Plow Pose (Halasana)
  3. Shoulder Stand (Sarvangasana)
  4. Downward Facing Doc (Ardho Mukha Savnasana)

Once you have mastered these poses, you can perform the following Karnapidasana steps: 

Step 1: Begin by lying down on your back. Your hands should be by your sides at a resting position. 

Step 2: Now, inhale deeply and start taking your legs off the ground. Raise them together in the air and as you exhale put them over your head. 

Step 3: To pull your legs up in the air, try to lift your hips as well. Use your hands to support your buttocks and push your legs upwards. 

Step 4:  Bend your knees while keeping them together. 

Step 5: Lower down the knees towards your chin and inhale deeply.

Step 6: Once the knees have reached the chin, open them and put them on floor on both sides of your head.

Step 7: Gently press the top of your knees against your ears.

Step 8: Once your body is balanced in this pose, stretch your arms and let them rest on the floor with palms facing the floor. 

Step 9: Hold Karnapidasana yoga pose for about 30-60 Seconds and slowly roll out to the initial position. Repeat the yoga steps at least twice.

What Are Variations of Karnapidasana?

People also try different Karnapidasana variations to either increase the challenge or decrease it. If you want some simple variations, you can try Halasana or the Plough Pose. To make it more challenging, you can try the Ashtanga-yoga version and do the back somersault (Chakrasana). 

No matter what variations you try, it is strongly suggested that you learn the steps from an expert to reap the best of Karnapidasana benefits. Nowadays, you can also learn in online yoga classes if joining a yoga studio is not an option.

What Are the Benefits of Karnapidasana? 

Here are some of the best benefits of Karnapidasana everyone should know: 

1. May Treat Ear Issues

It is believed that the pressure on the ear can help in treating various ear-related problems, such as hearing issues, infections, tinnitus, and many more.

2. Stretches the Spine

Spinal health is very important for the body’s balance, posture and stability. By doing this yoga on regular basis, you can notice a significant improvement in your spinal column in terms of flexibility and increased range of motion. 

3. Massages Abdominal Organs

Karnapidasana yoga can naturally massage the abdominal organs and prevent issues such as acidity, bloating, constipation and other digestion-related issues. 

4. Improves Thyroid Functioning

This yoga improves blood circulation in the thyroid gland and thereby improves the functioning of the organ. When the thyroid is performing well, you can regulate many body functions. 

5. Treats Body Pain

Whether you have back pain or neck pain, Karnapidasana yoga pose can relieve them all by stretching the whole body. 

6. Offers Relief from Stress and Fatigue

The benefits of Karnapidasana also help in improving mental health. You can notice a decrease in stress and fatigue if you perform it on a regular basis. It can also treat sleep disorders and help you in relaxing your body and mind. 

7. Stimulates Chakras

Karnapidasana can stimulate three essential chakras. These include the Throat Chakra (Vishddha), Solar Plexus Chakra (Manipura), and Sacral Chakra (Svadisthana). This stimulation results in purifying your mind, balancing energy, boosting creativity and productivity.

Apart from these, you can also enjoy the following benefits of Karnapidasana: 

  1. Helps in health issues related to infertility
  2. Improve breathing 
  3. Boosts concentration power


Below are some precautions to take while doing Karnapidasana:

  1. If you have any heart issues or suffer from high blood pressure, do not perform this yoga as it in an inversion pose. 
  2. Pregnant women and those who have just given birth should not do this pose as it exerts pressure on the stomach. 
  3. If you have any neck or back injuries, avoid Karnapidasana. 
  4. If you notice any pain during this yoga, slowly stop it and talk to a doctor if the pain still persists. 
  5. Always do a warmup and preparatory poses before starting the Ear Pressure Pose. 
  6. Do not eat a heavy meal at least an hour before this yoga. 
  7. Keep a blanket under the shoulders if you feel too much pressure on the neck and back. 
  8. Avoid moving your neck from side to side while doing Karnapidasana yoga. 
  9. Do not rush and slowly perform each step to avoid any strain or muscle injury. 


Once you have mastered Karnapidasana, you can easily add it to your home workouts. It is a great way to enjoy peace and relaxation while stretching the whole body. To learn more about this yoga pose, talk to a yoga expert. 

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June 30, 2022

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