Upward Rooster Pose, also known as Urdhva Kukkutasana, is an advanced yoga posture that requires a great deal of strength, balance, and flexibility. The pose is named after the upward-facing rooster because the practitioner’s body resembles the shape of a rooster when performing this pose.
It is essential to approach this pose with caution, as it is an advanced posture that requires a great deal of strength and flexibility. As with all yoga postures, it is important to listen to your body and work within your own limits. If you are new to yoga, it may be best to work with a qualified instructor to learn the proper alignment and modifications for this pose.
To start this asana, at first, you must sit in the Padmasana or cross-legged.
Now place your palms in the sides of your knees and practice Utthita Padmasana
Once you master the Utthita Padmasana, then start your practice of Urdhva Kukkutasana
To execute this asana place your palms in the side as Utthita Padmasana and the try to lift your torso from the ground
Spread out the fingers, to ensure that they point forward
Now push the palms as far as possible
Then, inhaling try to raise the whole body
Your body weight will entirely on your palms
With adequate practice, you’ll surely be able to attain balance
Inhaling, swing the knees back and thus place the knees on your upper arm
You have to try to take your knees as near to your armpits as possible.
Breathe normally and remain in this posture so far you have comfy
Exhaling, release this posture and return to the floor.
Benefits and Contraindications
Improves flexibility of hips, knees and ankles
Strengthens and organs in the abdominal region
Increases balance, focus, and agility
Strengthens your shoulders, arms, abdominals, and hips flexors
Develops the coiling action of the spine
Carpal tunnel syndrome
High blood pressure.
Knee and ankle injury
Modifications and Props for Beginners
Place a block under each hand to elevate the floor and give you more space to work with. This modification can make it easier to balance and maintain the pose.
Stand facing a wall and place your hands on the wall at shoulder height. Lift one leg at a time and press it against the wall, using the wall for support. This modification can help you build strength and confidence as you work towards the full expression of the pose.
Have a partner hold your legs and support you as you lift up into the pose. This modification can help you feel more secure and stable as you explore the posture.
If you are new to this pose, start with Crow Pose (Bakasana) and work on building strength and balance before attempting the full expression of Upward Rooster Pose.
Engage your core muscles to help you maintain balance and stability in the pose. Keep your abdominals pulled in and your spine lengthened.
Take your time and move slowly as you transition into and out of the pose. This will help you maintain control and balance and reduce the risk of injury.
Frequently Asked Questions
Is Upward Rooster Pose suitable for beginners?
No, Upward Rooster Pose is an advanced yoga pose that requires a great deal of strength, balance, and flexibility. It is not recommended for beginners, and should only be attempted once you have a solid foundation in arm balances and inversions.
What are some common mistakes to avoid in Upward Rooster Pose?
Common mistakes in Upward Rooster Pose include collapsing through the shoulders, losing balance and tipping over, and forgetting to engage the core muscles. It is important to maintain a strong and stable foundation through the hands and arms, engage the core muscles, and move slowly and mindfully to avoid injury.
How can I modify Upward Rooster Pose if I can't lift my legs off the ground?
If you are struggling to lift your legs off the ground, you can try placing a block under each hand to elevate the floor and give you more space to work with. You can also practice Crow Pose (Bakasana) to build strength and balance before attempting the full expression of Upward Rooster Pose.
Can I practice Upward Rooster Pose if I have wrist or shoulder injuries?
If you have wrist or shoulder injuries, it is best to avoid practicing Upward Rooster Pose. Consult with a qualified healthcare provider or yoga teacher to determine if this pose is safe for you.
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.