Kukkutasana

Sanskrit: कुक्कुटासन

Kukkutasana, or Rooster Pose is one of the 32 postures mentioned in the Gheranda Samhita. In Hindu mythology, the rooster is associated with the god Murugan, the deity of war and victory, often depicted riding a rooster or with a rooster by his side.

Kukkutasana is a pose that has been practiced to enhance concentration, balance, and inner strength. 

Steps to Perform Kukkutasana (Rooster Pose)

1. Start in Padmasana (Lotus Pose):

– Begin by sitting on the floor and bringing your legs into Padmasana, placing your right foot on your left thigh and your left foot on your right thigh.

2. Insert Your Hands Through the Gaps:

– Carefully insert your hands between the gap created by your thighs and calves. Slide your hands all the way through until your elbows come out on the other side of your legs.

3. Place Your Palms on the Floor:

– Once your hands are through, place your palms firmly on the floor. Your fingers should be spread wide to create a stable base.

4. Lift Your Body Off the Ground:

– Press firmly into your palms and begin to lift your body off the ground, using the strength of your arms to support your weight and your pelvic floor and the abdominals to pull up your hip. Your legs remain in the lotus position as you lift.

5. Balance and Hold the Pose:

– Once you are balanced, hold the position, keeping your gaze forward. Maintain steady breathing and hold the pose for as long as comfortable.

6. Release the Pose:

– To release, slowly lower your body back to the ground and gently remove your hands from between your legs. Unwind your legs from the lotus position.

Benefits of Kukkutasana (Rooster Pose)

1. Strengthens Arms and Shoulders:

   – Kukkutasana builds strength in the arms, shoulders, and wrists.

2. Increases Hip Flexibility:

   – Practicing Kukkutasana enhances hip flexibility due to the lotus position.

5. Enhances Focus and Concentration:

   – Holding this challenging pose requires intense focus and concentration

Contraindications for Kukkutasana (Rooster Pose)

1. Wrist or Shoulder Injuries:

– If you have a wrist, shoulder, or arm injuries you should avoid this pose due to the pressure it places on these joints.

2. Knee Issues:

– Those with knee problems should avoid this pose, especially if they have difficulty getting into or holding the lotus position.

3. Pregnancy:

– Pregnant women should avoid this pose due to the intense abdominal engagement.

4. Hip Injuries or Tightness:

– Those with hip injuries or tight hips may find it difficult to get into and hold the lotus position.

5. High Blood Pressure:

– Individuals with high blood pressure should avoid this pose.

Tips for Beginners

Build Up to Lotus Pose:

– If you cannot comfortably sit in Padmasana, work on hip-opening exercises and gradually build up to the full lotus position.

Engage Your Core:

– Focus on engaging your core muscles to help lift and support your body weight.

Practice Arm Strengthening Exercises:

– Incorporate arm strengthening exercises into your practice.

Seek Guidance:

– Practice under the guidance of a qualified yoga instructor to ensure correct alignment and technique.

Learn Other Poses: 

1. Learn How to do Crow Pose

2. How to do Eagle Pose

3. How to do Peacock Pose

4. How to do Bakasana?

5. How to do Swan Pose?

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