Hand-support Ear Pressure Pose (Karnapidasana progression)

Technique

1. From a seated position with legs in front of you, lay down.
2. Take the legs up and over, keeping the feet together.
3. Bring your hands to your back.
4. Bend the knees to bring them towards the ears.
5. Keep the feet together.
6. To come up, release the arms and rock up.

Form tips

1. Extend the spine up by reaching the sit bones towards the ceiling
2. Take the chin away from the chest to put weight on the back of the head rather than on your neck.

Risks

1. If the shoulders are not sufficiently elevated, the weight of the torso can put pressure on the neck.
2. You can place a folded blanket under the shoulders to allow the neck to hang freely and avoid direct pressure on the cervical spine.

Similar Exercises

• Ear Pressure Pose
• Embryo Pose In Shoulder Stand
• Rolling compression
• Plow raise
• Supine straddle pike fold

Equipment

• Ground (hands or body)