Rooster Pose or Kukkatsana Yoga: Steps, Benefits and Contradictions

Kukkatsana is also known as the rooster pose; it is different from Urdhava Kukkatsana and has specific benefits for the practitioner. It is practised during Hatha yoga and Ashtanga yoga. It looks like a rooster of hand stand on its hind legs, and is named the rooster pose. Sitting with arm balance on the ground is also another line to define this pose.

Another form of pose, which is known as Urdhva Kukkutsaana, is the advanced version of the same pose. This pose is one of the oldest forms of arm balance mentioned in the Hatha Yoga Pradipika of the 15th century. It is also mentioned in another text known as Gheranda Samhita. 

What is Kukkutasana? 

Kukkutasana is made up of two words, “kukkuta” and “Asana”; the meaning of the first word is rooster, and the second one means pose. Starting from padmasana or lotus pose, Kukkatasana is performed by balancing on the arms and maintaining the pose for some seconds.

It is not recommended for beginners and requires advanced practice of poses before performing this pose. There are many benefits, like calming the nervous system and increasing fire of the body. There are spiritual benefits which is related to Kundalini awakening.

How to Perform Kukkutasana Pose? Easy Steps

There are some additional tips about performing Kukkutasana, which we are giving at the beginning of the steps. The pose works on the five-tier system of the body, and it is necessary to align the whole body and mind during performance. When you are performing this pose, it will engage your core, arms, and limbs, and you have to focus while maintaining balance.

It may look complicated in one line, but it is possible; this is also a reason to call it a powerful pose for the whole body. Don’t be a strict master of yourself in the beginning because flexibility increases with time.

Here are the steps to perform Kukkatasana:

Performing Padmasana 

Before moving to the rooster pose, you have to practice padmasana, which is not performed by many beginners.

• Sit with a straight spine and take long breaths while performing the pose. 
• Cross your legs and place your feet on the opposite thigh.
• Shoulders should be relaxed, and the pelvic floor should touch the ground. 

Taking the Weight of Arms

The next step involves more engagement of the core and abdominal muscles. Try to do it with safety, and there is no hurry if you can’t balance this pose for seconds. 

• Now you have to slide your hands between your thighs till they touch the ground.
• During this movement, arms should be slightly bent with floor touch.
• Palms should be beside your hips.
• Inhale and press your palms tightly against the floor.
• Engage your core and abdominal muscles to lean on your hand and try to hold your whole body.

Holding the Pose 

Check your position before holding the pose and try to maintain balance. It is better if you can build a connection with your spine before performing the rooster pose. 

• Right after the deep inhalation, you have to lift the whole body on your arms. 
• Now breathe steadily while holding the position
• Keep this position for 30 seconds in the beginning, or depending on your arm strength. 
• Also, keep gazing forward and back straight. 

Releasing the Pose

With deep inhalation, put your pelvis on the floor and come into the Padmasana position again. Observe your heart rate and abdominal muscles after this core engagement. 

What are the Benefits of Kukkutasana? 

There are all three physical, mental and spiritual benefits of Kukkutasana. It works on the lower chakras of the body, and they lose balance more quickly in comparison to the upper chakras. While holding and maintaining the pose whole upper limb and lower limb need balance. Here are some benefits of the kukkatasana:

• Strengthening the four limbs and abdominal muscles of the body.
• Increase the flexibility of the hips and increase circulation in the pelvis region.
• Deep lotus flexibility gives a good stretch to the groin region, which helps in maintaining the reproductive abilities of the person.
• Enhance the balance and coordination of the body.
• Clarity, calmness, focus, and connection with self are some mental benefits.
• Work exclusively on Muladhara Chakra, Svadhistana Chakra and Manipur Chakra of the body.  
• Confidence and willpower are other benefits with the cover of the whole upper advantages.

Contraindications of the Kukkutsaana 

As it is advisable for advanced practitioners, there are many contraindications to this pose.

• Hip, arms, groin and spine injury of the practitioner.
• Recent abdominal surgery of the patient.
• Carpel tunnel syndrome
• Pregnant or menstruating women
• Hernia 
• High blood pressure
• Shoulder injury

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Conclusion 

Kukkutasana yoga, or rooster pose, is known for strengthening the limbs and abdominal muscles of the body. There is also an advanced version, which is known as Udharva Kukkutasana. For more knowledge, you can connect with Pratham Yoga masters for yoga practice and courses.