Ear pressure (hold)

Karnapidasana

Yogahardtimedno equipment

From plough, the knees bend and come down to the floor on either side of the head, pressing against the ears, with shins and tops of the feet on the floor behind the head; hips stay high over the shoulders.

How to do it

1. Start in plough: hips over shoulders, straight legs over the head, toes on the floor.
2. Exhale: bend the knees and lower them to the floor beside the ears, right knee by the right ear, left by the left.
3. Shins and tops of the feet rest on the floor, toes pointed, legs together.
4. Arms stay straight on the floor behind the back with fingers interlaced (or wrap around the backs of the knees); back of head on floor, gaze to the nose. Hold.

Muscles worked

glutei, lombari, trapezi

Workouts that use it

• Ashtanga primary series