Kukkutasana (Sanskrit: कुक्कुटासन; IAST: Kukkuṭāsana), Cock Pose or Rooster Posture is an asana
The name comes from the Sanskrit words kukkuṭā meaning “cock” and asana (आसन) meaning “posture” or “seat”.
Step by Step:-
- Sit on the ground with your head and spine erect. Extend your legs forward such that your knees and heels are placed together. With the help of your hands, place your right foot on the left thigh and then your left foot on the right thigh. See the Lotus Posture (Padmasana) for more details.
- Pass your arms through the gaps between your calves and your thighs close to the knees so as to place your palms firmly on the ground.
- Breath out, and smoothly raise your body above ground level so that your entire body weight is balanced on your palms and your legs are nearly at the elbow level. Continue breathing normally.
- Remain in this final posture for 5-10 seconds (in the early stages) or your breakpoint*. Increase this time gradually to about ½ – 1 minute.
- Step 1 may be alternatively performed by placing first your left foot on the right thigh and then your right foot on the left thigh. This periodic exchange of the crossing of the feet ensures that both legs are built uniformly.
- This yoga posture can be performed only after gaining mastery over the Lotus Posture (Padmasana). It is harder than the Lotus Posture (Padmasana) because it involves balancing the whole body weight on just the two hands and wrists.
- In the early stages, you may feel a trembling sensation in the hands. But by practicing this yoga posture regularly, you can overcome this weakness.
- Overweight people may find it relatively hard to pass their arms through the gap between their calves and their thighs. However, the arms can be more readily passed through the gap if one raises oneself a bit just after Step 1.
- Breakpoint is the time upto which you can comfortably remain in a yoga posture. It varies from individual to individual depending on one’s fitness, age and will power.
- The Cock Posture (Kukkutasana) helps strengthen all the joints (wrists, elbows, and shoulders) present in the arms. The pose also develops and tones various muscles (biceps, triceps, and brachioradialis) of the arms.
- The yoga posture builds the abdominal walls and improves the intestinal system. Hence, it helps in treating digestive disorders.
- This yoga pose is beneficial to women in overcoming hip pain and discomfort from menstruation.
Two variations of Kukkutasana are Urdhva Kukkutasana (Upward Cock Pose) and Parsva Kukkutasana (Sideways Cock Pose).