YanvaYoga > Yoga Poses > Side Rooster Pose

Side Rooster Pose - Parsva Kukkutasana

Contents

Side Rooster Pose or Parsva Kukkutasana is an advanced arm balance yoga posture that requires a great deal of strength, flexibility, and balance. This pose is considered an intermediate to advanced level yoga posture and should only be practiced by those with a solid foundation in arm balances and a regular yoga practice.
Side Rooster Pose is a challenging posture that requires both strength and flexibility in the shoulders, arms, and core. This pose can help to build upper body strength, increase flexibility in the hips and shoulders, and improve balance and coordination.
As with any yoga posture, it is important to listen to your body and only practice within your limits. Always warm up properly before attempting any advanced pose.

Pose Detail

Step-by-Step Instructions

Step 1
Start by kneeling on the floor and position your hands shoulder-width apart in front of you.
Step 2
Lower the crown of your head between your palms, placing it gently on the ground.
Step 3
Engage your core and lift your hips, tucking your toes under. Gradually walk your feet towards your head.
Step 4
Once your hips are directly over your shoulders, extend your legs fully, straightening them.
Step 5
Bend your right leg and bring it into a half-lotus position, followed by your left leg, creating a full lotus position with your legs.
Step 6
Begin lowering your legs until they are parallel to the ground. Simultaneously, initiate a twist in your torso.
Step 7
While in the twist, position your right knee on your left upper arm and secure a firm grip.
Step 8
Shift your weight onto your hands and raise your head, aligning it with your torso to form a parallel line with the ground. Direct your gaze downward.
Step 9
To exit the pose, lower your head back to the mat and raise your legs, maintaining the lotus shape parallel to the ground. From here, you can either repeat the pose on the other side or transition into a headstand position by releasing the legs, aligning them with your body, and proceeding to the next pose.

Benefits and Contraindications

Benefits

Improves balance and coordination

Increases focus, concentration, and mental clarity

Strengthens the arms, shoulders, and core muscles

Stretches the hips, thighs, and groin muscles

Stretches the hips, thighs, and groin muscles

Enhances digestion and stimulates the abdominal organs

Boosts confidence and self-esteem

Contraindications

High or low blood pressure

Lower back or neck problems

Wrist, elbow, or shoulder injuries

Pregnancy

Modifications, Props and Tips

  • It is essential to warm up your wrists, arms, and core before attempting this pose. You can practice a few rounds of Sun Salutations, arm stretches, and core exercises to prepare your body for the pose.
  • Engage your core muscles throughout the pose to maintain your balance and control your movements.
  • As you twist your torso to the side, keep your shoulders down away from your ears to avoid strain in your neck and shoulders.
  • Use your breath to help you move deeper into the pose. Inhale to lengthen your spine, and exhale to twist your torso to the side.
  • You can practice this pose against a wall to help you find your balance and support your weight. Stand facing the wall with your hands on the floor, then lift your feet up and lean your thighs against the wall. Twist your torso to the side and hold the pose for a few breaths.

Frequently Asked Questions

Variations

Top Preparatory Poses

Top Follow-Up Poses

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.