Kukkutasana

Kukkutasana

Cockerel Pose

(kuk-ku-ta-sun)

Meaning: kukkuta = cockerel

Table of content

Preparation

Sit in Padmasana (Lotus Pose), place the palms by the sides of the hips with the fingers pointing forward. Inhale, exhale, and relax.

Getting into position

Insert the right arm between the inner thigh and the calf of the right leg (outside of the left ankle) and the left arm between the inner thigh and the calf of the left leg (outside of the right ankle). Try to push the elbows past your crossed legs. Spread the fingers and place the palms down. Exhale. Inhaling, lift the buttocks and hips up and balance on the palms. Look forward. Hold with normal breathing for as long as comfortable.

Coming out of position

Slightly relax the body. Inhale. Exhaling, lower your buttocks to the floor. Carefully remove your arms from your legs, and sit back into Padmasana. Uncross the legs one at a time. Inhale, exhale, and relax.

Tips

  • Keep the spine straight and the abdominal muscles tensed during this pose.
  • Whichever foot is on top in Padmasana, insert that arm in first.
  • If balancing with strength is difficult, hold the breath in while lifting the torso up.
  • Lean forward (pushing your hips slightly backward) to balance and to lift higher while lifting the torso up.

Precautions

Avoid

If you have high blood pressure, or chronic/serious wrist, low back, or knee problems.

Be careful

If you have wrist, shoulder, low back, hip, or knee issues.

Benefits

General

  • Stretches the back, hips, glutes, knees, and ankles.
  • Strengthens hands, arms, shoulders, back, chest, and abdominal muscles.
  • Stimulates abdominal organs.
  • Improves balance, mind-body coordination.

Therapeutic

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