Learn how to do Kukkutasana or the rooster Pose

Kukkutasana like all other asanas gets its name from Sanskrit, where "Kukkuta" means "Rooster"  and "Asana" means "Pose" .

It is called a rooster pose or rooster because of the way the body assumes when it is in the final position. In the final position, the body takes the shape that resembles that of a rooster or cockerel and hence the name.

Kukkutasana or The Rooster Pose is a comparatively advanced and complicated pose that requires arm strength to practice and master this asana.

And like other Asanas, it is important that your stomach is empty and that the intestines are clean when you practice Kukkutasana or The Rooster Pose. And always keep a gap of at least four to six hours between your yogasana practice and food, as this will give you enough time to digest the food and create enough energy and vitality for your practice. You should practice yogasanas in the morning. In case you can't practice yoga in the morning, you can also practice the same in the evening.



It is said that not only do you need strength and flexibility to practice Kukkutasana or The Rooster Pose, but you need a lot of will. You can practice this asana and you must master Padmasana before practicing Kukkutasana or The Rooster Pose. Once your hips are open and flexible and your arms are strong, you can perform The Rooster Pose with ease. Kukkutasana requires strength in the abdomen, chest, and thighs to practice and maintain rooster posture.

Technique to do Kukkutasana or the rooster pose

1. Step into Padmasana or the lotus pose on the floor or on the yoga mat to practice Kukkutasana or the rooster pose.
2. Put your arms between the thigh gap and the calf muscles to practice Kukkutasana.
3. Make sure the palms of both hands touch the ground or floor through this gap between your thighs and calves while practicing The Rooster Pose.
4. While practicing Kukkutasana he stretches out his fingers so that they point forward.
5. Now, push your palms to the ground as much as possible.
6. With a deep inhalation, try to lift your body off the ground as much as possible while practicing Kukkutasana or The Roos ter Pose.
7. Make sure your body is supported by the palms of your hands while practicing The Rooster Pose.
8. Initially it will be very difficult to lift the body on your palms. You must have a lot of strength while holding your body with your palms. With constant and conscious daily efforts you will gain the ability to achieve balance.
9. This is the final Kukkutasana or the Rooster Pose. Hold the position for a few breaths or as long as you can while breathing normally.
10. Exhale deeply and to release the pose, slowly lower your legs to the floor and release your right hand between your legs and then remove your left hand between your legs.
11. After this, place both hands in Dhyana mudra and enter Padmasana.
12. This completes a round of Kukkutasana.
13. Get your breath back after releasing it.
14. Practice The Rooster Pose again. You can practice 3 to 4 rounds.

Breathing pattern to be followed while practicing Kukkutasana or the rooster pose

1. Inhale deeply as you bend your legs to enter Padmasana or The Lotus Pose.
2. Exhale after entering Padmasana.
3. Hold your breath while holding Padmasana or the Lotus Pose.
4. Inhale deeply as you try to lift your body off the ground to enter Kukkutasana or The Rooster Posture.
5. Exhale after entering the final Kukkutasana.
6. Hold a regular breath while holding the pose.
7. Exhale deeply once or twice after releasing The Rooster Pose.

Preparatory and follow-up asanas for Kukkutasana or the rooster pose

• Preparatory Poses: The various preparatory poses for Kukkutasana or The Rooster Pose are Surya Namaskar or Sun Salutation, Mula Bandha or Root Lock, Uddiyana Bandha or The Abdominal Lock and Ujjayi Pranayama or The Ocean's Breath.


• Follo w-Up Poses: The various follow-up asanas for Kukkutasana or The Rooster Pose are Gupta Padmasana or The Hidden Lotus Pose, Urdhva Padmasana or The Upward Lotus Pose, Sirsasana or The Head and Urdhva Kukkutasana or The Rooster Pose Towards Above .

Benefits of practicing Kukkutasana or the rooster pose

1. Kukkutasana or The Rooster Pose makes the muscles of the arms, chest and shoulders strong.
2. It also helps to make this asana practice more extensive and regular by opening the chest.
3. Legs are loosened with regular Kukkutasana practice.
4. The rooster pose massages the abdominal organs and stimulates the digestive system, which in turn improves digestion.
5. It helps build balance and stability and also helps you focus.
6. Regular Kukkutasana practice helps to stretch the abdominal muscles.
7. It stretches the whole body and helps increase flexibility and strengthens the hips and pelvis.
8. The rooster pose helps balance the mind, increases the power of concentration. The thought process becomes very clear and precise with the regular practice of Kukkutasana or The Rooster Pose.
9. It also helps relieve stress and cure mild depression.
10. The Rooster Pose helps strengthen all the core muscles of the body.
11. It also helps to increase resistance and endurance of the body.
12. Kukkutasana also helps to increase the body's resistance to back, hip and leg injuries.
13. The Rooster Attitude activates and regulates the Muladhara Chakra and is used to awaken the Kundalini Shakti.
14. It also helps relieve menstrual discomfort and hip pain when practiced regularly.

Precautions and contraindications while practicing Kukkutasana or the rooster attitude

1. Kukkutasana or The Rooster Pose is an advanced yoga asana and should be practiced with extreme caution and care.
2. People with gastric ulcers should not try to practice it.
3. People with an enlarged spleen should not practice ice Kukkutasana.
4. People with chronic heart problems should not practice The Rooster Pose.
5. It should not be performed by people who suffer from chronic respiratory disorders.
6. It is most beneficial when keeping track of stretching in the muscles while holding the pose. Therefore, always remain vigilant while holding and practicing Kukkutasana or The Rooster Pose.
7. Exit the pose or release the pose if you feel a sudden sharp, throbbing pain in your legs.
8. If you have any questions about your condition, consult a doctor before practicing Kukkutasana or The Rooster Pose and always practice asana under the supervision of a trained yoga expert.
9. Don't try too hard while practicing Kukkutasana or The Rooster Pose. Don't push yourself beyond limits. Go as far as your body allows.
10. Kukkutasana should not be performed by people with knee pain or injury or if they have recently had knee surgery.
11. The rooster pose should also not be performed by people with wrist injuries or injuries.
12. Also, you should be aware of whether you have weak elbows and shoulders. Stop when you feel discomfort while practicing Kukkutasana or The Rooster Pose.
13. People with a hernia should also avoid practicing this asana.
14. Those who suffer from vertigo should also avoid practicing Kukkutasana or The Rooster Pose.
15. People suffering from high blood pressure should also avoid practicing The Rooster Pose.
16. Pregnant women and menstruating women should also avoid practicing Kukkutasana or The Rooster Pose.

Tips while practicing Kukkutasana or The Rooster Pose

1. People with excess fat on their thighs can practice Kukkutasana or The Rooster Pose by applying oil on their thighs, which will allow easy movement of the arms and hands between the thighs and calves.
2. You must focus on a specific point to improve your concentration while practicing Kukkutasana or The Rooster Pose.
3. Try to keep your spine as straight as possible while practicing Kukkutasana or The Rooster Pose.
4. Always do it. Surely you don't rush into the asana. You should get into the pose slowly and gently to avoid any injury while practicing Kukkutasana.
5. You should not force your arms between your thighs and legs. If you can't get past them initially, don't push or strain too hard. Keep practicing and little by little with constant practice, you can master the pose.
6. Don't create a hump on your back while practicing The Rooster Pose.
7. Keep the weight balanced on both arms and palms while practicing Kukkutasana or The Rooster Pose to avoid any pain or injury.

Kukkutasana or the rooster Pose Variations

Since Kukkutasana or The Rooster Pose itself is an advanced pose, no advanced versions of this pose are suggested. However, there are possible Kukkutasana variations and they are discussed below:

Urdhva Kukkutasana or the Rising Rooster Pose

1. To practice Urdhva Kukkutasana or the rising rooster pose, sit in Padmasana or the lotus pose.
2. Place your palms on the floor in front of the body with the fingers of both hands pointing forward.
3. You must keep both hands parallel to each other while practicing Urdhva Kukkutasana or The Upward Rooster.
4. Slowly and gently raise yourself up and place your knees on the floor.
5. While inhaling deeply, lean forward slightly on the hand while pushing your hand against the ground and lifting your body off the ground at the same time while practicing Urdhva Kukkutasana or The Upward Rooster pose.
6. Place the front of the knees on the respective triceps to get the final Urdhva Kukkutasana or rising rooster pose.
7. Hold the pose for a few breaths or as long as you can.
8. Keep breathing normally while holding the pose.
9. To release Urdhva Kukkutasana or the ascending rooster pose, slowly and gently lower your knees to the ground, and slowly sit on the ground with Padmasana or the lotus pose.

Parsva Kukkutasana or the lateral rooster pose

1. To practice Parsva Kukkutasana or The Side Rooster Pose, sit in Padmasana or The Lotus Pose.
2. Place the palms on the floor in front of the body with the fingers of both hands with the fingers pointing forward.
3. Both hands should be kept parallel to each other while practicing Parsva Kukkutasana or The Side Rooster.
4. Slowly and gently lift your body and place your knees on the ground while practicing Parsva Kukkutasana or The Side Rooster.
5. While inhaling deeply, lean forward slightly on the hand while pushing your hand against the ground and lifting your body off the ground at the same time while practicing Parsva Kukkutasana or the lateral rooster pose.
6. Place the front of your right knee on the triceps of your left arm to enter the final position of Parsva Kukkutasana or The Side Rooster.
7. Hold the pose for a few breaths or for as long as you can.
8. Hold your breath normally wh while holding the pose.
9. To release Parsva Kukkutasana or the lateral rooster pose, slowly and gently lower your knees to the ground and slowly sit down on the ground in Padmasana or the lotus pose.
10. Please note this is an extremely advanced variation of Kukkutasana or The Rooster pose and should be practiced with extreme caution and under the guidance of a trained Yoga expert.

Final Words

We had seen How to do Kukkutasana . Like all types of yoga, Kukkutasana also gives you immense health benefits. So, just go with Kukkutasana!