Rooster Pose - Kukkutasana


Rooster Pose or Kukkutasana is one of the advanced yoga postures and is also known as Cockerel Pose. The word Kukkutasana comes from Sanskrit, where ‘Kukkut’ means cock or rooster and ‘Asana’ means pose. Kukkutasana is commonly found in yoga sequences such as Ashtanga Yoga, Iyengar Yoga, Core Yoga, or Hip Opening Yoga Sequences.

It is a great posture to add to your home workouts. While considered an advanced yoga posture, mastering Kukkutasana requires some amount of time and practice making it a great asana to try in yoga for beginners.

Step-by-Step Instructions

Step 1
Sit in Padmasana, the cross legged meditation pose.
Step 2
Squeeze your hands between the thighs and the calf muscles, till it touches the floor.
Step 3
Keep the hands on the floor with palms slightly spread out and pointing forward.
Step 4
Putting pressure on the palms try to raise yourself up above the ground. The entire weight of the body should be supported by the palms alone. This requires a bit of balance. With practice it can be easily achieved. In the final pose the breathing should be normal.
Step 5
Remain in the final position for as long as you are comfortable. Inhale and hold the breath while raising the body.
Step 6
Return to the ground. Exhale while lowering the body. Repeat this process few 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

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.