Karna means ear and pida means pain. This pose puts pressure on the ears hence the name. It is a variation of Halasan that we looked at last week.
STEPS: From Halasana, bend your knees and place them on either side of your head. The right knee placed close to the right ear and the left knee placed close to the left ear. Tuck the knees closer to the ears. Your hands may be holding the ankles/toes or stretched away from the head in the opposite direction as shown last week in Halasan.
You may also bend your elbows and keep the hands supporting the spine to keep it perpendicular to the floor. It helps to keep the feet closer to each other. This is a compact pose and feels content and for me it's a pratyahara position where I have withdrawn inwards with my senses. Stay in the pose for a few seconds as convenient. Your breathing may be quick but try to stay calm. To come out of the pose stretch your legs again to Halasan and come out of Halasan as directed.
Contraindications
Same as Halasan: People with spinal and neck ailments or problems must avoid this asan.
Benefits
This pose gives a deep rest to the lungs, heart and the legs from the stretched position in Halasan. It stretches the spine and is good for improving circulation in the waist.
(Anshu Vyas Seetharaman is a yoga and fitness trainer at Sri Aurobindo Society, Bengaluru)