Basic SittingBeginner
Rooster Pose
Kukkutasana
Rooster Pose threads the arms through Padmasana and lifts the body on the palms, echoing a proud rooster ready to crow.
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How to Perform
- 1
Sit in Padmasana, kneeling forward to slide both arms between the calves and thighs until palms press firmly on the mat beside the hips.
- 2
Spread fingers, root the palms, and lean forward to shift weight into the hands.
- 3
Engage the core, exhale, and lift the knees and shins off the floor so only the hands support you.
- 4
Press shoulders down and broaden the chest as the lotus legs hover near the elbows.
- 5
Hold for 3–5 breaths, then lower knees with control and release the lotus.
Benefits
- Strengthens wrists, forearms, shoulders, and upper back.
- Deepens hip opening by maintaining lotus under load.
- Stimulates abdominal organs through compact core engagement.
Alignment Cues
- Hands shoulder-width with fingers spread
- Shoulders stay away from ears while chest opens
- Lotus remains snug close to the torso
- Breath stays smooth despite abdominal compression
Common Mistakes
No common mistakes listed.
Contraindications
- • Knee or ankle injury limiting lotus
- • Wrist inflammation
Recommended Props
BlanketBlocks