Yoga Practice Name
Kukkutāsana (कुक्कुटासन)
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English Name
Rooster Pose or Cockerel Pose
Description and Steps
Description:
Kukkutāsana is a classical arm-balancing yoga posture in which the practitioner sits in Padmāsana (Lotus Pose), threads the arms through the legs, and balances the body on the hands. It resembles a rooster with its chest lifted and arms strong, symbolizing alertness, balance, and focus. This asana strengthens the arms and abdominal muscles, improves balance, and builds confidence.
Steps to Practice:
- Start in Padmāsana (Lotus Pose): Sit on the mat, place your right foot on your left thigh, and your left foot on your right thigh.
- Insert Arms Through the Legs: Gently slide both arms through the gap between the thighs and calves, bringing the palms to the floor beside the hips.
- Balance on the Palms: Press the palms firmly into the ground, engage your core, and lift the body off the floor. The buttocks, thighs, and crossed legs are held above the ground.
- Hold the Pose: Keep the spine straight and chest lifted. Balance your entire weight on the arms. Focus your gaze forward or slightly upward.
- Breathing: Maintain slow, steady breathing throughout the posture. Stay calm and focused.
- To Release: Gently lower the body back to the mat and release the legs from Padmāsana.
General Benefits
- Strengthens Arms & Wrists – Builds muscular endurance and stability in the shoulders, forearms, and wrists.
- Enhances Core Strength – Deep abdominal engagement improves core control and tones the belly.
- Improves Balance & Focus – Requires mental steadiness and physical coordination, sharpening concentration.
- Stimulates Digestive Organs – Pressure on the abdomen activates digestive fire and boosts metabolism.
- Improves Body Awareness – Teaches control and integration between limbs and trunk.
- Builds Confidence & Willpower – Balancing on hands develops mental strength and determination.
- Improves Flexibility in Hips & Knees – From the Padmasana base, the posture stretches the hips and knees over time.
Cautions-Limitations-Contraindications
- Wrist or Shoulder Injuries – Avoid if you have carpal tunnel syndrome, sprains, or shoulder issues.
- Knee or Hip Conditions – Not suitable for those with knee injuries or limited hip flexibility (due to Padmasana base).
- Spinal Disorders – Those with herniated discs or lower back problems should avoid or practice under guidance.
- High Blood Pressure or Heart Conditions – The intensity of the pose may not be suitable.
- Lack of Arm Strength – Beginners should build strength before attempting full expression.
- Pregnancy – Not recommended due to abdominal pressure and balancing element.
- Dizziness or Vertigo – Balance-based poses may trigger symptoms.
Complimentary Practice
- Padmasana (Lotus Pose) – Foundation for Kukkutāsana; improves hip flexibility.
- Bhujangasana (Cobra Pose) – Opens the chest and stretches the spine.
- Dandasana (Staff Pose) – Builds core awareness and posture alignment.
- Urdhva Dandasana (Upward Staff Pose) – Strengthens arms and core.
- Adho Mukha Svanasana (Downward Dog) – Strengthens shoulders and arms while stretching the back.
- Shavasana (Corpse Pose) – Helps relax the body after arm balance work.
Similar Practices
1.Padmasana, 2.Tolasana, 3.Lolasana, 4.Bakasana, 5.Mayurasana
Practice Keynotes
- Engage Core Muscles: Activate your abdominal muscles to support your balance. This pose demands strong core engagement to hold the body off the floor.
- Elbow Placement: Make sure your elbows are placed firmly on the floor, aligned with the body, and not hyperextended. This gives proper support to the arms and chest.
- Keep the Neck Relaxed: Avoid straining your neck. The head should remain in a neutral position, not over-stretched or compressed.
- Breathing: Focus on deep, steady breaths. The deeper your breathing, the better your endurance in the pose.
- Hip Flexibility: Your hips should open naturally for the pose. Work on flexibility to ease into the position with ease.
- Balance: Practice balance on the sitting bones while keeping the legs engaged. If you feel wobbly, try using a wall or prop for support.
- Focus: Bring mental awareness to both strength and flexibility. Mental clarity is just as important for the proper execution of the pose.
- Warm-Up: Do sufficient warm-up exercises to open your hips, shoulders, and wrists before attempting this challenging asana.
Yoga Asana Type
Practice Level
Hatha Yoga Sutra
GS: 2.31 / 2.20 / HYP: 1.32
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