Ear Pressure Pose anatomy

Ear Pressure Pose · Karnapidasana · Tư thế ép tai

Ear Pressure Pose mainly works rhomboid major, triceps brachii; it stretches erector spinae, multifidus, quadratus lumborum, gluteus maximus; transversus abdominis stabilize.

3D anatomy model of Ear Pressure Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Come into Plow Pose with the shoulders and upper arms on 2–3 folded blankets and the head on the floor. Exhale, bend both knees and lower them toward the floor beside the ears, the knees pressing gently against the ears; the shins and tops of the feet come down behind the head, feet together, toes pointed. The arms lie straight on the blanket behind the back, fingers interlaced if you like. The spine rounds, the hips stay over the shoulders or slightly past them toward the head; the weight rests on the shoulders and upper arms, not on the neck. Flexible students rest the knees on the floor; others let the knees hover near the ears as in the 3D model, without forcing them down. The back of the neck, the back and the buttocks are stretched deeply; the pose is calming and is usually practised near the end of a session, before relaxation. Keep the head still and don't turn it. Avoid it with neck pain, high blood pressure, glaucoma or during pregnancy; come out by straightening the legs back into Plow, then roll the back down slowly. Practise it only once Plow Pose is steady.

Muscles in this pose

Working (contracting): Rhomboid major, Triceps brachii

Stretching: Erector spinae, Multifidus, Quadratus lumborum, Gluteus maximus, Splenius capitis, Levator scapulae, Deltoid, Pectoralis major, Tibialis anterior

Stabilizing: Transversus abdominis

Why these muscles work or stretch

Rhomboid major · Working (contracting): Draws the shoulder blades together so the weight rests on the shoulders
Triceps brachii · Working (contracting): The straight arms press down into the blanket
Erector spinae · Stretching: Deeply lengthened as the back rounds
Gluteus maximus · Stretching: Stretched by deep hip flexion
Splenius capitis · Stretching: The back of the neck lengthens; keep the head still
Deltoid · Stretching: The front of the shoulders stretches with the arms behind the back
Tibialis anterior · Stretching: Tops of the feet on the floor, toes pointed

Practice cues

Folded blankets under the shoulders, head on the floor; keep the head still, don't turn it
Lower the knees toward the floor beside the ears, tops of the feet down; don't force the knees to the floor
Breathe slowly into the back; weight on the shoulders, not on the neck

Benefits

Deeply stretches the back, the back of the neck and the glutes
Improves the spine's mobility in rounding
May feel calming when practised near the end of a session

Cautions / contraindications

Avoid with neck pain or a cervical spine injury
Avoid with uncontrolled high blood pressure, glaucoma or retinal problems
Avoid during pregnancy
Avoid with a disc herniation or acute back pain

Easier variations

Stay in Plow with the feet on a chair or blocks
Put 2–3 folded blankets under the shoulders; let the knees hover by the ears

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

Related poses

Plow Pose Halasana
Rabbit Pose Sasangasana
Supported Shoulderstand Salamba Sarvangasana
Wide-Legged Forward Bend C (Hands Clasped) Prasarita Padottanasana C
Child's Pose Balasana
Knees-to-Chest Pose Apanasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)