Karna = Ear, Pida = Pressure, Asana = Pose or Posture

Steps

1. For doing Karnapidasana, First go to halasana
2. Place your feet on the floor behind your head.
3. Keep the hands interlocked on the floor behind the back or on the hip whichever way you choose be sure not to hurt the spine.
4. Exhale, bend your knees and bring them to the floor on either side of your head. Don’t worry if your knees don’t come all the way to the floor. It’s fine to keep the knees up until they come to the floor naturally.
5. Rest the tips of your feet on the floor.
6. Keep the thighs closer to the abdomen so that they remain together.
7. Allow the knees to apply light pressure to the ears, momentarily cutting off aural distractions. Hold the pose for 30 seconds
8. Or if possible, bring the hands on the back of the head, over the legs  and hold your left elbow with your right hand and right elbow with your left hand. Hold the pose for 30 seconds.
9. To relax the pose, place the palms on the floor on the back, Inhale, straighten your leg and lift the leg parallel to the floor and relax the lower back to the floor while keeping the legs straight and avoid lifting the head off the floor.

Benefits

1. Stretches and strengthens the whole spinal column.
2. It provides many benefits to your lungs and improves your breathing.
3. Stimulates the abdominal organs, and thyroid gland.
4. It makes your shoulders and neck pain free and broadens them.
5. It is a combination of the core strength as well as spinal flexion.
6. Helps relieve the symptoms of menopause.
7. It helps to get relief of stress, anxiety, fatigue and sleeping disorders.
8. Can be used to treat insomnia, sinusitis, infertility, headache, and some types of backache.
9. It releases the muscle tissue from knees to ear.