Ear Pressure Pose

Instructions

1. 1Lie flat on your back with your arms alongside your body, palms pressing into the mat.
2. 2On an exhale, draw both knees into your chest and engage your core.
3. 3Slowly roll your hips up and bring your knees toward your forehead, resting them beside your ears.
4. 4Support your lower back with your hands or keep your arms flat on the mat depending on your flexibility.
5. 5Relax your jaw, your throat, and the back of your neck completely.
6. 6Hold for 5 to 10 breaths, allowing the spine to lengthen with each exhale.
7. 7To release, slowly roll the spine back down vertebra by vertebra, keeping control throughout.

Contraindications & precautions

• ⚠Neck injury or cervical disc issues — avoid any compression on the cervical spine and prefer a supported reclining position instead.
• ⚠High blood pressure or glaucoma — the inverted position increases intracranial pressure and should be avoided.
• ⚠Pregnancy — the weight of the body on the abdomen and the inversion make this pose unsafe during pregnancy.