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KKukkutasana, also known as the rooster pose or the cock pose, is one of the most ancient yoga asana poses that can strengthen the core muscles and the arms. It can also provide with a lot of other health benefits such as reduction of belly fat and toning of the biceps and triceps. You should start practicing Kukkutasana as an advanced student of yoga after you have achieved a sense of stability, strength and balance. Since it is a very challenging pose to master, you should not try this alone but only do it under the guidance and the close supervision of a yoga teacher.




Steps of Kukkutasana

Check out the steps you need to follow while doing the Kukkutasana.

  • In order to perform this asana, you need to first sit down in the lotus pose or Padmasana.
  • Bring your arms and put them in between the space between the thighs and the calf muscles.
  • Keep your fingers open while you place the palms downward on the surface of the ground.
  • Gently lift up your body by putting pressure on the floor with the palms as you keep on breathing in. 
  • Focus on maintaining your body’s balance as you put the total weight of your body on both of your palms.
  • Stay in this position for some time and keep on gently breathing in and breathing out. Ideally, you should try to stay for about 1 or 2 minutes in this position.
  • As you release your body from this position, gradually come to original starting position while keeping the legs straight. Keep on breathing deeply as you relax your body.  
  • Repeat the asana after you are done with it for the first time. Try to gradually increase the timing of the asana to about 5 minutes in order to achieve the best results.
Step of Kukkutasana

Preparatory Poses

The preparatory poses for Kukkutasana include the following.

  • Sukhasana
  • Tulasana
  • Ujjayi Pranayama
  • Mula Bandha
  • Surya Namaskar
  • Uddiyana Bandha

Follow up poses

The follow up poses for Kukkutasana are listed below.

  • Urdhva Kukkutasana
  • Shavasana
  • Bhujangasana
  • Makarasana
  • Urdhva Padmasana in Sarvangasana
  • Shirshasana II
  • Gupta Padmasana

Tips for performing Kukkutasana

As a beginner, you may feel some pain and difficulty in your hips, legs, shoulders, thighs, knees and abdomen. However, with practice such issues will dissolve and you can do the asana more conveniently. It is important to note that it can take some time and effort on your part to achieve the requisite precision while performing the asana. One of the ways in which you can enhance your focus and practice this asana to perfection is by turning your gaze to some specific point so that it can assist you in your equalization efforts. Keep your back perfectly erect and do not slouch while performing Kukkutasana. In case you find it difficult to properly slip your arms through the gap between the legs and thigh, you can try oiling your limbs so that the process becomes easier. Do not keep on holding on to the pose for a long time as this can cause strain or injury to the arm muscles. Make sure that you practice Kukkutasana according to your capability and strength.

Benefits of performing Kukkutasana

Here are the main benefits of performing the Kukkutasana pose.

  • One of the main benefits of practicing Kukkutasana is that it can help in strengthening of the arms, shoulders, the chest and the stomach. This eventually improves blood flow in those areas while at the same time improve the muscle tone. It has also been found that practicing this asana regularly can prevent pain in these areas and minimize the chances of injuries.
  • Kukkutasana can also tone the abdominal muscles and reduce belly fat.
  • The asana is also well suited for improving the functioning of the digestive system of the body. When practiced regularly, Kukkutasana can resolve complex digestive issues, like gas and constipation. The asana exerts some additional pressure on the stomach and the inner intestine organs to release stress hormones. These hormones ensure better functioning of the digestive system, improve bowel movements and promote the healthy production of digestive enzymes and juices so that food can be digested easily and waste can be removed from the body. 
  • Stretching of the biceps and triceps muscles can be achieved with the help of Kukkutasana. This ensures better elasticity of the muscles and boost blood flow in these muscles. When the muscles get more supply of oxygenated blood and nutrition, the muscles can grow and improve in strength. This can improve the functioning of the biceps and triceps so that they prove with better results after exercise works.
  • Kukkutasana ensures better stimulation of the reproductive organs and also enhance overall sexual performance. The asana helps in squeezing of the sexual organs so that stress hormones are produced in that area. As the sex organs are stimulated, there is enhanced blood flow in the area which boosts sexual performance. Kukkutasana practice can also improve the thigh muscles, calf muscles, boost the strength of one’s hips and such improvements enhance sexual performance.   
  • The practice of Kukkutasana can significantly improve functioning of the livers and kidneys. The asana exerts significant pressure on the livers and kidneys for generating stress hormones. These hormones ensure better functioning of the liver and kidney.
  • Kukkutasana is one of the best asanas that guarantee better functioning of the cardiovascular health. It can help in avoiding many types of critical cardiovascular diseases, like high cholesterol, heart attack and heart strokes. As you perform this asana, a lot of pressure is exerted into the chest area which can stimulate the chest muscles. This eventually boosts blood circulation and minimizes the strain from blood vessels. The asana helps in preventing the development of cholesterol and fat in the body that can lead to cardiovascular diseases.
  • Since the Kukkutasana stretches the joints muscles and of hips, the legs and the lower back area, it ensures better mobility and flexibility.
  • This asana can stimulate the Kundalini which is why it is most suited for those who are interested in spiritual practice. It can be also good for those who want to boost their powers of concentration.

Precautions and contraindications associated with Kukkutasana

People who are suffering for quite some time from severe knee injuries, back injuries, hip injuries and ankle injuries should avoid performing Kukkutasana. If you have recently gone through spinal column ailments of the lower vertebrae or a surgery for the waist and/or back, you should refrain from performing the Kukkutasana. In case you have low or high blood pressure, you should not perform the asana without adequate supervision. Kukkutasana is also contraindicated for those who have severe headache issues. It is also not advisable for anyone who has any type of hernia. Do not practice this asana if you have weak wrists, an injured shoulder or elbow or injured wrists. Additionally if you have Carpal Tunnel Syndrome, gastric ulcers, migraine, enlarged spleen, back pains, prolapse, arthritis or problems relating to the lungs or heart, you should not practice Kukkutasana by any means. Pregnant and menstruating women should not perform this asana as well.

So once you have decided to improve the functioning of core muscles and achieve a better functioning digestive system, make sure that you start practicing Kukkutasana as it can benefit you in more ways than one.


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