InversionIntermediate
Ear Pressure Hold
Karnapidasana Hold
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About This Pose
Ear Pressure Hold is a sustained version of Karnapidasana that deepens the spinal flexion and grounding effects. By holding the ankles and allowing the body to settle into the pose, practitioners experience profound relaxation and spinal release. This variation is excellent for calming an overactive mind and preparing the body for meditation or sleep.
Step-by-Step Instructions
- 1
From Ear Pressure Pose, reach for your ankles
- 2
Hold the ankles or shins gently
- 3
Allow the chin to tuck naturally
- 4
Relax completely into the fold
- 5
Breathe slowly through the nose
- 6
Hold for 30-60 seconds
- 7
Release hands and slowly unroll
Alignment Cues
- Don't pull with the arms
- Let gravity do the work
- Keep breathing steady and slow
- Relax all facial muscles
Benefits
- Grounds the body and mind deeply
- Stretches the entire posterior chain
- Calms mental chatter and anxiety
- Promotes restful sleep
- Releases chronic back tension
Modifications
- Use blanket support under shoulders
- Hold backs of thighs instead of ankles
Variations
- Widen knees slightly for comfort
Cautions & Contraindications
Cautions
- Avoid pulling on the neck
- Move gently into position
Avoid this pose if you have:
- Neck injury
- Balance issues
- Glaucoma
Quick Facts
Primary Focus
spineSecondary Focus
hipsshoulders
Suggested Hold
45 seconds
Tags
seatedflexiongroundingrestorative
Equipment
yoga mat
