You are currently viewing Kukkutasana Steps, Variations, and Benefits

Kukkutasana Steps, Variations, and Benefits

If you want to increase the strength of your core, and arms, then we have something for you. Add Kukkutasana to your daily regime.

You might be having many questions in your mind like how to do Kukkatasana, its benefits, pronunciation, and precautions.

I will answer all your questions and many more things in this article.

Overview

This pose is named after a bird named Cockerel. This pose looks similar to Cockerel.

Kukkutasana is a Sanskrit word,

  • Kukkuta means Cockerel/rooster, and
  • Asana means seat/pose

In English, it is known as the Rooster pose or Cock pose.

In this pose legs are threaded through the hands, the whole body’s weight is on the hands, and arms straight.

This is one of the poses mentioned in the ancient Hath Yoga Text such as Hath Yoga Pardipika and Gheranda Samhita. [1]armyogashala.com

This is also mentioned in Medieval Hatha Yoga texts such as Ahirbudhnya Samhita, Vasishtha Samhita, and Bahr al-Hayat. [2]Wikipedia.org

Pronunciation

For many of you, it may be difficult or confusing to pronounce this word, which is perfectly alright. Let’s understand how it is pronounced?

It is pronounced as Kuh-Ku-Ta-Asa-na, in the local language it is also spelled as Kukudasana.

How to do Kukkutasana/ Cock Pose?

kukkutasana steps

Kukkutasana is an advanced level pose that requires whole-body strength, balance, and stability.

This pose is the combination of two asanas:

  • Padmasana/Lotus Pose ( A sitting crossed legs pose), and
  • Bakasana/Crane Pose (A pose in which arms are the base, legs bent and lift up, and shin placed on the upper arm). [3]classic yoga.co.in

So, try this when you have enough strength in the hands, and you are comfortable in doing Lotus Pose[4]finessyoga.com.

Keep in mind to wait at least 3 to 4 hours to do yoga after having a full meal. That’s why the best time to practice yoga asana is morning.

Let’s start doing Kukkutasana with Me

  • Sit properly in the crossed leg position, right foot on the left thigh, and left foot on the right thigh
  • Soul of the foot facing upward
  • Put your hands in the gap between calves, and thighs
  • Open your palm and place it firmly on the ground
  • Fingers pointing forward
  • Inhale deeply, and push your hands against the floor to lift your body off the floor
  • To maintain the pose, at the initial stage you can focus on some point in front of you
  • Once you make your body stable, close your eyes
  • Maintain the pose for few seconds
  • To exit the pose, breathe out, and lower your body gently, and take deep and slow breathes
  • Interchange the legs, and repeat the asana

Soon you will master this pose, then you will be able to hold the pose for up to 3 to 5 minutes.

Benefits of Kukkutasana/ Cock Pose

cock pose benefits
  • It strengthens the arms, wrist, and shoulders
  • Relief from hip pain
  • Strengthens the muscles of core, and arms
  • Helps to increase balance, and concentration [5]sarvyoga.com
  • Improves the functioning of the digestive system
  • Increase awareness in the central nervous system
  • Give relief from menstrual pain
  • Strengthens the perineum (Perineum in the male is the gap between the anus and scrotum, and in the female the gap between the anus and vulva). [6]Wikipedia.org What is Perineum?
  • Stimulates the Adrenal gland
  • Keep a check on stress, and anxiety
  • This pose activates the Muladhara Chakra, it is the first chakra located in the base of the spine, and red [7]yogajournal.com Muladhara Chakra
  • Increases the flexibility, and mobility of hips, and lower body

Contraindications and Precautions of Kukkutasana

kukkutasana precautions
  • Keep the spine straight in the pose, otherwise, it can create issues, such as back pain, and poor alignment.
  • High blood pressure patient don’t do this pose
  • Avoid if you have lung or heart problem
  • Hold the pose as per your capability
  • Avoid in case of menstruation
  • Avoid doing this pose if you have any pain or injury in the wrist and spine
  • Refrain from this pose if you have back pain, arthritis, and knee injury
  • Pregnant women must avoid this pose
  • Avoid in case of Carpal Tunnel Syndrome (numbness/lack of sensation in the hands due to pinched nerves in the wrist)
  • Avoid doing this pose in these cases – Hernia, gastric ulcers, and prolapse

Variations

Urdhva Kukkutasana/ Upward Cock Pose

urdhva kukkutasana
  • Sit properly in the crossed leg position, right foot on the left thigh, and left foot on the right thigh
  • Soul of the foot facing upward
  • Then place your hands in front of you
  • Fingers pointing forward
  • Inhale and push hands against the floor, and lift your body off the floor
  • Place your knees on the upper arms
  • Hold the pose for few seconds
  • To release, exhale, and slowly bring your body down
  • Take deep and slow breathes
  • Interchange the leg position, and repeat the asana

Parsva Kukkutasana/ Side Cock Pose

parsva kukkutasana
  • Sit in the lotus position (crossed leg position)
  • Place your both hands in front of you
  • Fingers pointing forward
  • Inhale, and push your hands against the floor, and lift your body off the floor
  • Place your left knee on the right upper arm
  • Hold the asana for few seconds
  • To release exhale, and bring your body down
  • Take deep and slow breathes
  • Repeat the asana with alternate knee, and hand

Few Tips for Kukkutasana

Use oil if you are finding it difficult to put your hands between your legs.

Oil can also be used by those who have large body fat, and body hairs. So use any oil to make that area smooth so that you can do it comfortably.

While doing this pose try to focus on a specific point, it will make it easy to maintain the balance.

Disclaimer:

This article provides general information only. It would be better if you consult an expert. It is not a substitute for an expert at all.

kunalkoli

My name is Kunal Koli . I am doing my BBA from Ambedkar University Delhi ( AUD) . I am from Delhi , India . I am passionate for Yoga and fitness. Without health, wealth has no meaning. And I am also learning Digital Marketing because Digital is the future. And I don’t want to get lost somewhere in obsolete World.

Leave a Reply