Basic SittingIntermediate
Upward Rooster Pose
Urdhva Kukkutasana
Upward Rooster Pose presses the lotus-bound legs into the upper arms, lifting the body vertically so the knees hover near the chest.
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How to Perform
- 1
Begin in Rooster Pose with arms threaded through Padmasana and palms grounded beside the hips.
- 2
Lean forward, engage the core, and on an exhale press into the palms to lift the lotus off the floor.
- 3
Straighten the elbows fully, drawing shoulders above wrists while the lotus knees hug the outer arms.
- 4
Keep the spine tall, gaze forward, and breathe evenly as the torso stacks over the hands.
- 5
Lower slowly with control, reset the wrists, and change the cross of the legs before repeating.
Benefits
- Strengthens wrists, triceps, and upper back while refining balance.
- Deepens hip and knee opening by maintaining lotus under load.
- Energises abdominal organs through strong core engagement.
Alignment Cues
- Elbows fully extend without locking
- Chest stays broad while shoulders draw down
- Lotus remains tight with heels close to navel
- Breath stays steady and controlled
Common Mistakes
No common mistakes listed.
Contraindications
- • Knee or ankle sensitivity in lotus
- • Carpal tunnel syndrome
Recommended Props
BlanketBlocks