Kukkutasana (Cockerel Pose): Basics, Steps, Benefits & More

Like other asanas of yoga, Kukkutasana is also a type of asana. There is no doubt in calling it a complex asana, but the health benefits of Cockerel Pose (Kukkutasana) are vast and varied.

It is also mentioned in the ancient hatha yoga text, “Hatha Yoga Pradipika,” and “Gheranda Samhita.”

Kukkutasana Basics

Sanskrit Pronunciation	Kukkutasana
Meaning	Kukkut means a cockerel or rooster Asana means pose or posture
Pose Type	Mix up of sitting and Arm Balancing Yoga Pose
Pose Level	Advanced Yoga Pose
Style of yoga	Ashtanga Primary Series Sequence
Other Names	Cock Pose, Cockerel Pose, and Rooster Pose
Stretches	The shoulders, arms, chest, and stomach muscles
Strengthening	The arms and core muscles
Duration	30 second to 3 minutes

Meaning

The word Kukkutasana comes from Sanskrit where Kukkuta – means cock/rooster and asana – means posture. Hence, Kukkutasana is also called Rooster Pose in English. In this yoga pose, the body is raised above the floor, as the name suggests – in the final position the shape of the body resembles a chicken. It may take a lot of practice to reap the benefits of Cockerel Pose or Kukkutasana.

Kukkutasana is commonly found in Ashtanga Primary Series Sequence, Iyengar yoga sequence, Core yoga sequence, and Hip opening yoga sequence.

This pose is recommended to be practiced by intermediate or advanced yoga practitioners. For its beginners, it is quite challenging that it springs from the basic Padmasana in which itself requires a lot of patience and time.

First, practice well Tulasana and Bakasana before doing Kukkutasana. Like Tulasana, the benefits of Kukkutasana are the same for both mental and physical and also awaken our spirituality. The arm balancing yoga asana will tone the shoulders and core, stretch the hips and legs, sharpen the concentration, and improve body awareness.

Practice Guide for Simhasana (Lion Pose)

This guide provides practitioners with a systematic breakdown of the pose, offering clear instructions on body positioning, alignment, and breathing techniques.

Preparatory Pose

• Padmasana (lotus pose)
• Mula Bandha (root lock)
• Tulasana (Scale pose)

Steps To Do Cockerel Pose (Kukkutasana)

Sitting Position: Begin by sitting in the Lotus Pose (Padmasana) or the Half Lotus Pose (Ardha Padmasana). If you’re not comfortable in Lotus Pose, you can also sit with your legs crossed.

Placement of Hands: Insert your arms in between your thighs and calves as close as to your knees with your fingers pointing forward and palms flat on the floor.

Lift Hips: Shift your weight slightly forward and lean onto your hands. Press firmly into your palms to lift your hips off the ground.

Engage Core: Engage your core muscles to support your body as you lift your hips higher.

Straighten Legs: Slowly straighten your legs one at a time, extending them out in front of you. Keep your legs parallel to the ground.

Balance: Find your balance in this position by focusing your gaze on a point in front of you and engaging your abdominal muscles.

Maintain Alignment: Keep your spine straight and your shoulders relaxed. Avoid rounding your back or sinking into your shoulders.

Hold the Pose: Hold Cockerel Pose for several breaths, aiming to stay in the pose for 15-30 seconds or longer if you can maintain good form.

Release: To release the pose, slowly bend your knees and lower your hips back down to the ground with control.

Rest: After practicing Cockerel Pose, take a moment to rest in a comfortable seated position or lie down in Savasana (Corpse Pose) to allow your body to relax and integrate the benefits of the pose.

Tips:

If you find it challenging to straighten your legs fully, you can start by keeping your knees bent and gradually work towards straightening them as your strength and flexibility improve.

Work on building strength in your arms, core, and wrists with regular practice of arm balances and core-strengthening exercises.

Follow-Up Poses

• Gupta padmasana
• Urdhva padmasana in sarvangasana
• Sirsasana II

Benefits of Cockerel Pose (Kukkutasana)

1. The myriad benefits associated with Kukkutasana make the muscles in the arms and the shoulders strong as well as stretch the chest.

2. This asana exercises the entire body, not just the abdomen, chest, arms, and shoulders, and helps with blood flow to these areas which strengthens and tones the muscles.

3. Kukkutasana awakens the Muladhara Chakra and is also used to awaken one’s Kundalini Shakti.

4. By doing this asana, there is pressure in different parts of the stomach, which helps in the production of digestive juices and enzymes in more quantity.

5. Kukkutasana is considered suitable for keeping the heart-healthy. This yoga opens the chest and increases the blood flow smoothly which keeps the heart-healthy.

6. By the practice of this asana, the muscles of the hands are strengthened and the weakness of the nerves of the hand is removed.

7. This practice is more beneficial for students because the balancing quality helps improve the student’s overall balance in body and mind.

8. Regular practicing of Kukkutasana builds the abdominal walls as well as improves the intestinal system. Hence, it helps in treating digestive disorders.

9. Kukkutasana yoga puts a lot of pressure on your abdominal muscles. Due to which your abdominal muscles become toned and the excess fat gets reduced.

10. Additionally, With regular practice of Kukkutasana yoga, your bicep and triceps muscles can be toned.

Precautions 

• Like most of the asanas in Yoga, it is quite important to practicing this yoga in generally morning or evening.

• It should be done after taking the meals at least four to six hours before you practice this posture as it gives your system ample time to digest the food and also generate the essential energy to do asana.

• If you are suffering from heart or lung problems, avoid practicing this pose.

• One of the risks in this posture is fall and injure yourself. to prevent this, keep pressing your both hands firmly into the floor.

• People suffering from gastric ulcers or enlarged spleen, stay away from it.

• It is recommended to practice this pose only after mastering Padmasana.

Conclusion

Kukkutasana is a posture of yoga that is an advanced balancing yoga.

By doing this yoga, hands, elbows, and shoulders are strengthened, laziness and weakness are removed from the body, the balance of the body and our concentration also improves.

If you are starting to practice yoga for the first time, then you should practice other yoga poses like Padmasana and Bakasana before doing Kukkutasana.