Rooster Pose - Kukkutasana


Revolved Table Top Pose One Hand Raised, also known as Parivrtta Bharmanasana Urdhva Eka Hasta, is a yoga posture that combines the stability of Table Top Pose with the twisting benefits of a Revolved Pose. This pose involves balancing on one hand while raising the other hand towards the ceiling and twisting the torso.

Although it is considered an advanced posture, Kukkutasana can be attempted by yoga beginners with dedication and practice. It offers a rewarding challenge that can enhance your yoga journey.

This pose is great for strengthening the core, improving balance and stability, and increasing spinal mobility. It also helps to stretch the chest, shoulders, and hips, and can improve digestion and detoxification.

Step-by-Step Instructions

Step 1
Assume the position of Padmasana, a seated meditation posture with crossed legs.
Step 2
Place your hands between your thighs and calf muscles, pressing them until they reach the floor.
Step 3
Position your palms on the floor, slightly spread apart and facing forward.
Step 4
Apply pressure to your palms as you attempt to elevate your body off the ground. Your entire body weight should be supported solely by your palms. This may require some balance, but with practice, it can be easily achieved. Maintain normal breathing throughout the final pose.
Step 5
Stay in the final position for as long as you feel comfortable. Inhale and hold your breath as you raise your body.
Step 6
Gently return to the ground, exhaling as you lower your body. Repeat this sequence several times.

Benefits and Contraindications


Improves balance

Strengthens the arms, shoulders, elbows and wrists

Reduces menstrual discomfort

Improves digestion

Strengthens the abdominal muscles


Enlarged spleen

Weak or injured wrists

Back pain or hernia

Gastric ulcers

High blood pressure

Heart or lung problems

Modifications and Props for Beginners

  • If you’re afraid of losing balance while off the ground, place a bolster in front of you to hold you in such condition. Otherwise, you might prone to injury in Kukkutasana.
  • Place thin folded blankets on your thighs in case you haven’t a good grip of legs in a cross-legged pose like padmasana.

Useful Tips

  • During the practice, awareness should be maintained on the breath or on maintaining the balance of the body.
  • Turn your gaze to a certain focal point at a distance and concentrate on it. This should help you maintain balance.
  • Ensure that your back is erect. Do not slouch while you are in this asana.
  • If you find it hard to slip your arms into the gap between your folded legs, you could oil your limbs to make it easier.
  • Do not hold the pose for longer times as it can strain the muscles. Understand your body’s limits and respect that.
  • Do not add this pose in yoga for beginners as it can lead to injury. In case you have never done it before, always perform it under an expert’s supervision.
  • Do not eat heavy meals before the Kukkutasana yoga pose.

Frequently Asked Questions

How can I prepare my body for Cockerel Pose?

To prepare for Cockerel Pose, it is helpful to practice other arm balances such as Crow Pose and Side Crow Pose. Strengthening exercises for the arms, wrists, and core muscles can also be beneficial. All types of hip openers will help you to get into a Lotus Pose.

What are some common mistakes to avoid in Cockerel Pose?

Common mistakes in Cockerel Pose include not engaging the core muscles enough, collapsing in the shoulders, and not hooking the ankles securely on the upper arms.

How long should I hold Cockerel Pose?

As with any yoga pose, it is important to listen to your body and not push beyond your limits. Start with holding Cockerel Pose for a few breaths and gradually work up to longer holds as your strength and balance improve.

Can Rooster Pose be done by those with heart conditions?

Kukkutasana is a strenuous asana and is generally not recommended for those who suffer from heart ailments. If you are having a heart condition, consult your doctor before you start practising this asana.

Is Rooster Pose effective in burning fat?

Practising Kukkutasana regularly is said to dissolve fat in the abdominal region. Thus, it may be beneficial to reduce belly fat and achieve a flat stomach.

Does kukutasana have a positive effect on blood circulation?

Kukkutasana helps improve the blood flow to the muscles that get stretched while performing the asana, which may in turn help in providing more nourishment to those areas.


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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.