Ear Pressure Pose - Karnapidasana

 Ear Pressure Pose - Karnapidasana 

Benefits: This pose stretches the neck, shoulders, back, glutes, and hamstrings. The mental benefits of reducing stimuli take practice, but you can get a glimpse into what it might feel like in this pose if you use your knees against your ears to cut yourself off from the sounds around you.

To continue your exploration, close your eyes and focus exclusively on your breath for the short amount of time that you are in this pose. Remember this feeling and try to return to it in your meditation practice during or outside of class.

Step-by-Step Instructions

Begin in Plow Pose with the shoulders tucked under. Your hands can be flat on the floor or interlaced behind your back.

Bend your knees and bring them to the floor on either side of your head.

Rest the tops of your feet on the floor.

Allow the knees to apply light pressure to the ears, momentarily cutting off aural distractions.

Take at least five breaths before releasing your arms and slowly rolling out of the pose vertebra by vertebra.