Karna Pidasana

Preparation

Lie on your back, body relaxed, legs together, palms on the floor. Inhale, exhale, and relax.

Getting into position

Come into Halasana (Plough Pose), supporting your back with your hands. Inhale. Exhaling, lower your thighs closer to your chest, creating space between the chin and chest to keep throat open. Relax the spine and bend your knees to bring kneecaps to the floor. Press inner thighs into the ears. Hold here for a few moments to allow your body to adjust. When you feel stable and comfortable, inhale, then exhaling, bend farther to find a more stable position. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Release arms, bring to the floor behind your back for support. Straighten the legs. Exhale. Inhaling, roll your back to the floor until your tailbone is flat on the ground and legs at 90 degrees. Exhaling, lower your legs to the floor under control. Inhale, exhale, and relax.