Yoga : Kukkutasana (Cockerel Pose) - Steps to perform this excercise

 


Kukkutasana, or Cockerel Pose, is an advanced balancing yoga posture that strengthens the arms, shoulders, and core while improving focus and body awareness. The name derives from the Sanskrit words kukkuta (cockerel or rooster) and asana (pose), as the posture resembles a rooster perched on its legs. It requires flexibility in the hips and wrists and is often practiced to build strength and stability.

How to Perform Kukkutasana

  1. Starting Position

    • Sit in Padmasana (Lotus Pose) with your legs crossed, each foot resting on the opposite thigh.
    • Ensure your back is straight, and your knees are firmly grounded.

  2. Position the Hands

    • Slide your hands through the gaps between your thighs and calves, reaching down toward the floor.
    • Place your palms flat on the ground with fingers spread wide for stability.

  3. Prepare to Lift

    • Inhale deeply to prepare your body.
    • Engage your core muscles and press your palms firmly into the floor.

  4. Lift the Body

    • Exhale and use the strength of your arms to lift your entire body off the ground.
    • Balance on your palms, keeping your legs crossed in Padmasana and your back straight.

  5. Maintain the Pose

    • Hold the position for 10–20 seconds or as long as comfortable, focusing on steady breathing.
    • Ensure your shoulders remain relaxed and your gaze is fixed forward.

  6. Release the Pose

    • Slowly lower your body back to the floor with control.
    • Unfold your legs and relax in a seated position before repeating or moving to another pose.

Tips for Practicing Kukkutasana

  • If sliding your hands through the legs is challenging, practice flexibility in Padmasana first.
  • Strengthen your wrists and arms with preparatory poses like Plank Pose or Crow Pose.
  • Use a cushion under your hands if you feel wrist discomfort.

Contraindications

  • Avoid this pose if you have wrist, shoulder, or knee injuries.
  • Pregnant individuals or those with severe joint issues should refrain from practicing Kukkutasana.

By regularly practicing Kukkutasana, you can develop upper-body strength, enhance concentration, and achieve a greater sense of balance and control.


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