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Knee-to-ear Pose-Karnapidasana

Knee-to-ear Pose

  • Karnapidasana

Karnapidasana (Knee-to-ear Pose) is one of the restorative asanas and also a beginner level asanas. The sympathetic nervous system is calmed and rejuvenated by halasana. Additionally, it improves the removal of toxins from the digestive and urinary tracts and helps to maintain the balance of the glandular secretions thyroxine and adrenaline. The pose may provide relief from hypertension for those who have a propensity for it. Blood is flushed through the brain in the inverted Plough Pose, which encourages mental clarity and greater vitality. Karnapidasana activates the Vishuddhi Chakra, Swadhistana Chakra and Manipura Chakra.

Steps to do Knee-to-ear Pose / Karnapidasana

  • Lie on the mat in supine position. Keep the feet together and place the palms close to the thighs.
  • Inhale slowly, lift the legs up to a 900 angle.
  • Support the back with your hands and gently raise the hips & lower back, off the mat.
  • Exhale extend the legs behind over the head and place the toes on the mat.
  • Now slowly bend your legs place knees beside the ears, interlock your fingers and stretch your hands forward.
  • Make sure your buttocks are facing upwards. Hold the posture while breathing normally.
  • Hold the posture while breathing normally.
  • Exhale, release the posture by bringing the legs on the floor and relax in Shavasana(Corpse Pose).

Tips for beginners

  • It is advised that before performing Karnapidasana, you should warm up your body with a few other yoga poses. These stances are preliminary.
  • Preparatory Poses include: Shishuasana, Halasana, Sarvangasana and Adho mukhaswanasana.


  • This pose stretches and strengthens your back bone.
  • Gives strength to the lungs and is beneficial for asthma patients. 
  • It improves the digestive system. Very beneficial for diabetes patients.
  • Calms the brain and reduces stress, anxiety.
  • Helps relieve the symptoms of menopause.
  • Therapeutic for backache, headache, infertility, insomnia, sinusitis.

Watch out for

  • Avoid this pose in case of diarrhea, menstruation, slipped disc, severe back pain, neck pain, hernia, high blood pressure.


  • Adding variations to Karnapidasana would dilute the benefits of the pose.