Kukkutasana (Rooster Pose) is a seated arm balance in which the practitioner balances the body on the hands while the legs are wrapped around the upper arms. The posture resembles a rooster, which is where it gets its name. This asana requires arm and core strength, as well as balance and concentration. It is a challenging pose that is often included in advanced yoga practices.
How To Perform Kukutasana (Rooster Pose)
Start by sitting in Dandasana (Staff Pose) with your legs straight out in front of you.
Bend your knees and place your feet on the floor, hip-distance apart.
Slide your arms underneath your knees, with your palms facing up and your fingers pointing towards your feet.
Lift your hips off the floor and balance on your hands. Keep your feet on the floor and your shins parallel to the floor.
Slowly straighten your legs, pressing your thighs into your upper arms.
Once your legs are straight, engage your core and lift your feet off the floor, balancing on your hands.
Hold the pose for a few breaths, then release and come back to Dandasana.
Modifications
If you're having trouble lifting your feet off the floor, you can keep your toes on the ground and work on balancing on your hands first.
If you have wrist pain, you can try using blocks or blankets under your hands for support.
If it is difficult to bind the hands behind the back, a strap can be used to hold the hands together.
For those with wrist or shoulder issues, they can keep their palms on the ground and perform the pose without binding the hands.
Benefits
Strengthens the arms, shoulders, and core muscles.
Stretches the hips, thighs, and groin.
Improves digestion and stimulates the abdominal organs.
Develops balance and focus.
Increases energy and vitality.
Can help alleviate anxiety and stress.
Contraindications
Carpal tunnel syndrome or other wrist injuries.
Shoulder injuries or pain.
Lower back issues.
High blood pressure.
Headaches or migraines.
Pregnancy.
Chakras
Manipura chakra (solar plexus chakra) is activated in this pose as it strengthens the core and stimulates the abdominal organs.
Doshas
Kukutasana can help balance the Kapha dosha as it generates heat in the body and stimulates digestion.
Drishi
The gaze should be focused on the nose or the third eye (ajna chakra) in this pose.
History Of Kukutasana (Rooster Pose)
Kukutasana is a traditional yoga posture that has been practiced for centuries as part of Hatha yoga. It is commonly featured in Ashtanga yoga as well, where it is often included in the intermediate series. The name "Kukutasana" is derived from the Sanskrit words "kukkuta" (rooster) and "asana" (pose), as the posture resembles a rooster with its wings tucked in. This pose is believed to activate the Manipura chakra, the center of personal power and self-confidence.
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