Knee-To-Ear Pose (Karna Pindasana) For A Positive Mind

A positive mind is key to any achievement. Moreover, it will lead to life fulfillment and inner peace while we journey on our paths during good, boring, or stressed days.

The Knee-to-Ear Pose is an excellent pose for a positive mind. However, it requires quite a lot of hip, back, hamstring and shoulder flexibility in order to be effectuated correctly. It is a great posture which calms the mind because it involves an inverted body position. When done correctly, it can alleviate the negative thoughts, and it allows the practitioner to focus on inner peace.

How To Come Into The Knee-To-Ear Pose (Karna Pindasana)

To go into the Knee-to-Ear Pose (Karna Pindasana), follow these instructions:

  • First, lie down on the mat on your back, with the arms positioned by your sides and legs straightened in front;
  • Inhale and push the palms down the floor. Next, elevate the legs upwards and exhale. Maintain your legs at a 90-degree angle from the mat. Bring the legs over the head. Elevate your hips and flex the legs over the head, by bending or pushing the knees towards the mat next to the ears;
  • Maintain the hands parallel to the body. After putting down the legs, take a deep breath and elevate the hips while keeping the knees down;
  • Maintain the legs on the ground and straighten the arms, with palms open on the mat facing upwards;
  • Maintain this position for six to eight breaths. To get out of the pose, roll back into the initial position. You can repeat this movement for around three to five times.


Knee-to-Ear Pose (Benefits)

The Knee-to-Ear Pose (Karna Pindasana) brings benefits such as:

  • Calming the mind;
  • Decreasing fatigue and stress;
  • Cure insomnia, infertility, sinusitis, headaches and some backaches;
  • Stretching and strengthening the entire spinal column;
  • Improving lung power, therefore it is recommended for practitioners who have asthma.
  • The Knee-to-Ear Pose represents a complete expansion of the spine, allowing the therapeutic liquids to rinse each vertebra.
  • This pose is an advanced yoga stance of the Plow Pose (Halasana), with the head being the foundation of the movement while gently stretching the neck.


  • Please consult your physician before practicing any yoga stances, including the Knee-to-Ear Pose
  • Generally, this pose is not recommended for individuals who have low or high blood pressure.

Beginner’s Tips

  • For some yogis, it is recommendable to begin practicing the Child’s Pose before attempting the Knee-to-Ear Pose. It opens the hips, rounds the spine and brings the head crown down. For others, more seated forward folds will be necessary in order to open the hamstrings. Then, other poses such as the Bridge Pose and later on, the Shoulderstand and Plow Pose, should be exercised to that the shoulder blades are opened.
  • Make sure you attempt these more advanced poses, as well as the Knee-to-Ear Pose under the attentive guidance of a yoga teacher at the beginning.

Leave a Reply

Your email address will not be published. Required fields are marked *