Karnapidasana is an advanced inverted fold in which the knees move beside the ears from a plough-like position. It requires substantial spinal flexion, shoulder support and controlled breathing.
Navigator
Preparation
- Practise supported Bridge Pose.
- Learn Halasana with folded blankets.
- Keep the shoulders stable and the neck still.
- Use a chair or wall to support the feet.
Teacher-led steps
- Set the shoulders on folded blankets.
- Enter a supported plough position slowly.
- Bend the knees only while the spine remains controlled.
- Lower the knees beside the head without pressing them against the ears.
- Keep ordinary breathing and avoid turning the head.
- Return through the supported plough position.
- Lower the spine gradually.
Modifications
- Keep the feet on a chair.
- Remain in supported Halasana.
- Keep the knees away from the floor.
- Use a shorter hold.
Common mistakes
- Entering with momentum.
- Turning the head.
- Pressing the knees forcefully downward.
- Allowing weight to settle on the neck.
Practice limits
Do not learn Karnapidasana from text alone. Exit when the neck, shoulders, back or breathing feel strained. Learn this pose directly from a qualified yoga teacher.