Kukkutasana for Strength and Balance: Tips for Beginners

Kukkutasana at a Glance

How to Do Kukkutasana?

Follow the Step-by-Step Instructions

Before getting into this asana, do the preparatory poses, like the Padmasana (lotus pose) pose, and practice Mula Bandha. This Kukkutasana pose comes in the core yoga sequences.

• Stretch your legs in front of you and sit in the Dandasana, take deep breaths, and do the Padmasana pose for doing the Kukkutasana pose.
• Now lift your right leg with the support of the hands bend the right knee and rotate the leg from the hip outward, (not from the knee joint) bring your right foot close to the thigh and place it on the left upper thigh, where your right heel will be near the abdomen or touching the abdomen and soul slightly upward.
• Make yourself comfortable in this position, and now bend the left knee gently with the support of your hands, bring your left foot on the upper thigh of the right leg, and place your left foot.
• Your heel of the left foot should be close to the abdomen and your sole slightly upward.
• This is the Lotus pose, where your legs are crossed. Your spine should be straight and not hunched. Your feet are placed on the opposite thighs.
• Take deep breaths and ease your body and mind before entering the Kukkutasana pose.
• Now ensure that you are on your sit bones and grounded to the earth and your thighs are on the ground.
• As your breath is already flowing, with deep inhalation, bring your right arm and insert it between the right thigh and the calf till your elbows touch the fold of the thigh and calf.
• When you bring your right forearm out, gently support the leg with the inside of the elbow.
• Here, lift the hip gently and insert your left arm into the left thigh and the calf till your elbows touch the fold of the thigh and calf.
• Now, your forearms are squeezed between the thigh and calf and locked, and your palms are on the ground.
• Exhale deeply and rest your palms on the ground (mat), fingers spread wide, for stable support.
• Push your palms and fingers against the ground, gently bring your hips in proper contact with the ground, and adjust the alignment of your hand, wrist, shoulders, and hips.
• when you have adjusted your body as per the alignment, inhale deeply and slightly lean forward, but with support, your palms pushing against the ground with your fingers wide apart and engaging your core and thigh muscles.
• After you lean forward, transfer the weight of your body to your wrists and arms, and lean slightly forward to lift your hips off the floor.
• Now raise your body, pushing your palms arms against the floor, palms (hands firmly) grounded firmly.
• Once you lift your body in the Kukkutasana, gaze at your nose tip or forward, and take a few breaths per your comfort level in the final posture.
• See that your neck and back is slightly leaned forward to keep your balance and stability intact and comfortable, and this will also avoid more pressure on your wrist and arms.
• Make sure you are engaging your thigh and core muscles to get a safe cock pose.
• While you release, slowly bring your hips back to the mat, release your arms, and come back to the Padmasana.
• Release from the Padmasana and relax in the Dandasana pose of the child’s pose by taking a few gentle breaths and feeling the strength and energy within your body and mind.

What are the Benefits of Kukkutasana?

• As pose needs upper body strength, it helps to strengthen your arms and wrists.
• Kukkutasana strengthens your shoulders and improves flexibility.
• It can also help to improve your digestive system as this asana involves the abdominal process and also helps to detoxify your body.
• Kukkutasana advanced balancing yoga pose, a challenging pose that helps develop focus and concentration.
• Kukkutasana also enhances your balance and stability and increases self-awareness and willpower.
• This helps to improve your core and strengthen it.
• Kukkutasana helps to enhance your self-confidence level.
• Regular practice Strengthens the entire body using muscles like the biceps and triceps, core muscles, gluteus, and pelvic floor muscles.
• Practice Kukkutasana regularly, which activates and regulates the body’s Muladhara Chakra, which awakens the Kundalini Shakti.

Health Conditions that Might Benefit from Kukkutasana

• The rooster posture helps to strengthen your upper arms, wrists, shoulders, and elbows.
• This pose helps to increase the blood flow to your chest and strengthen and tone your chest.
• It helps to strengthen your thighs, upper limbs, and lower limbs.
• The helps to improve the sense of balance and stability.
• It can also remove the extra fat in the lower abdominal region.
• It activates your adrenal glands and helps to increase your immune system.

Safety and Precautions

• Avoid doing the pose if you have high blood pressure, lung problems, back pain, hernia, or any knee or wrist and knee injuries.
• For pregnant women and during the menstrual cycle, this should be avoided.
• Warm-up and preparatory yoga poses are necessary before starting this asana.

Common Mistakes

• Not engaging the core.
• Improper alignment of your arms.
• Be slow and gentle while doing this asana and avoid rushing into the pose.
• Breath is very important in the Kukkutasana pose.
• Engage your core muscles and your thigh.

Tips for Kukkutasana

• Keep breathing throughout the pose.
• Do this asana under the guidance of the yoga teacher initially.
• Practice the Padmasana pose before doing the Kukkutasana.
• Maintain the body’s balance so that your total body weight is on both palms.
• Do the resting pose after you release from the pose.
• Gaze at a steady point.
• For any health concern, consult your healthcare professional for guidance.

The Physical Alignment Principles for Kukkutasana

• Keep the legs crossed, as in Padmasana.
• Insert your arms between the thigh and calf until the elbow.
• Straighten your arms and lift between the shoulder blades.
• Finally, always maintain body weight evenly to avoid falling forward or backward.
• Keep your head and back in one line.
• Gaze forward at a particular point or an object.

Kukkutasana and Breath

Maintain a controlled and steady breath, which supports your core in the Kukkutasana arm balance pose. Inhale and insert your arms, and while you exhale, lean and lift your body off the ground, keep your balance maintained, and be stable with your mind and body, coordinating your breath.  

Kukkutasana and Variations

The variations include Parshva Kukkutasana, Garbha Pindasana, and Urdhva Kukkutasana (upward rooster pose). Just keep the soft blanket in front of you if you fear falling.

Take Away

Kukkutasana is a challenging pose that can be done after preparing for the Padmasana pose. It has many benefits if practiced regularly. Beginners should do this only under the guidance of a yoga teacher. For any health concern consult your doctor. This pose enhances your core strength and improves your willpower and self-confidence.

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