Rooster Pose

Did you know Kukkutāsana (Cockerel Pose) is one of the oldest arm-balancing yoga poses directly taught in the Haṭha Yoga Pradīpikā?

It builds core and arm strength, activates the lower chakras, and is used in advanced prāṇāyāma practices to seal the flow of energy.

🔹 Name & Meaning

• Sanskrit: कुक्कुटासन (Kukkutāsana)
• Meaning: Kukkutā means "cockerel" or "rooster". The body in this pose resembles a rooster sitting tall, legs crossed and lifted.
• Also Called: Rooster Pose or Cockerel Pose

📜 Scriptural References

Haṭha Yoga Pradīpikā (Verse 1.28–1.29)

Padmāsane sthito yogī hasta-yor antare karau |
kṛtvā śaktim samāśritya kukkuṭāsanam ucyate ||

This pose, performed by placing the hands between the thighs and calves while seated in Padmāsana and then raising the body, is called Kukkutāsana.

Gheraṇḍa Saṁhitā (Verse 2.31–32)

Padmāsanaṃ samāsthāya pāṇibhyām ācchādayet |
gulphāv udghuṭya kṛtvā tu kukkuṭāsanam ācaret ||

Assuming Padmāsana, insert the hands through the gaps between thighs and calves, press down and lift the body to form Kukkutāsana.

Śiva Saṁhitā

Though it does not mention Kukkutāsana directly, it discusses the energetic seals (mudrās) which this pose supports.

🧭 Step-by-Step Instructions

1️⃣ Sit on the floor with your legs stretched straight in front of you

Sit comfortably on a flat surface. Keep your legs straight, feet together, and spine tall. Let your hands rest on the floor beside your hips.

2️⃣ Bring your legs into Padmāsana (Lotus Pose)

• Gently bend your right knee and bring the right foot toward your left thigh.
• Use both hands to lift the right foot and place it on the top of the left thigh, with the sole facing upward and the heel close to your lower abdomen.
• Now bend your left knee and bring the left foot up onto the right thigh, again with the sole facing up and heel near your navel.
• Adjust both knees so they are close to the floor and feel balanced.
  Note: If full Padmāsana is difficult, do not attempt this pose yet—it requires safe flexibility in hips and knees.

3️⃣ Slide your arms between the thighs and calves, one at a time

• Lean slightly forward.
• First insert your right arm between your right calf and thigh—the space under your bent leg. Push the arm through until your hand touches the floor beneath your right hip.
• Then insert your left arm in the same way, under the left leg, placing your left palm flat on the floor beside your left hip.
• Your arms will now be tucked under your legs, with palms firmly on the ground beside your hips.

4️⃣ Place your palms flat and firm on the floor, fingers spread wide

Make sure your fingers are pointing forward, and both hands are placed just beside your hips. Press down evenly through your palms and fingertips to prepare for lifting the body.

5️⃣ Engage your core and lift your entire body off the floor

Take a deep breath.

• Press down through your palms.
• Tighten your belly slightly (this engages your core muscles).
• Slowly shift your weight into your arms and lift your entire body up off the floor.
• Your buttocks, crossed legs, and knees should all rise above the ground, and you’ll be balancing only on your hands.

6️⃣ Balance steadily in the air

Keep your gaze forward and your breath steady. Focus on the balance. You might wobble at first, and that’s okay. Stay lifted for as long as comfortable, even if it's just a few seconds at first.

7️⃣ To release, slowly lower yourself back to the floor

Exhale gently, bend your elbows a little, and lower your body back down with control.
Unthread your arms, uncross your legs, and stretch them out in front to rest.

⏱️ Begin with 10–15 seconds, slowly increasing to 1–2 minutes with practice.

⚠️ Contraindications & Cautions

Avoid or modify Kukkutāsana if:

• You have wrist, elbow, or shoulder injuries
• You have hernia, high blood pressure, or recent abdominal surgery
• There is severe stiffness in hips or knees (makes Padmāsana unsafe)

🔧 Modifications

• Practice Tolasana (scale pose) on a block as preparation.
• Build wrist strength with arm prep drills or wrist mobility flows.

🔄 Recommended Preparatory Practices

Although Kukkutāsana is advanced, intelligent preparation ensures both safety and success.

Preparatory Poses:

Commentary:
As per Gheraṇḍa Saṁhitā, only once Padmāsana is mastered should this pose be attempted, since inserting the hands requires complete hip openness.

🌿 Benefits

📜 Textual Benefits

Haṭha Yoga Pradīpikā (1.24)

"kukkutāsanaṁ tu tat proktaṁ vajrāsanopari sthitam |
vinyasya bāhūṅścaiva jaṅgāyāḥ saṁsthitāṁśca tāḥ ||"

While this verse defines the pose's form, the benefits are implicitly described through the texts that group Kukkutāsana among those postures said to:

• Awaken kuṇḍalinī (Verses 3.109–112)
• Stir and strengthen the internal fire (jaṭharāgni)
• Assist in controlling vāta-related disorders and digestive issues

Gheraṇḍa Saṁhitā (2.30–31)

"kukkuṭāsanaṁ tu medhāyaṁ bāhuyugmena saṅgataḥ |
jaṅghāyāṁ niyataṁ kuryāt kukkuṭāsanamuttamam ||"

"asya yogasya sādhakaḥ kuṇḍalībodhakaḥ sadā |
vajrānāṁ ca paraṁ guhyaṁ kukkuṭāsanamuttamam ||"

The texts glorify Kukkutāsana as superior among Vajrāsana-based postures, claiming it helps stimulate Kuṇḍalinī, enhance mental focus (medhā), and increase subtle prāṇic flow through pressure and balance.

💡 Interpreted Practical Benefits

🌿 Ayurvedic Connection

🌬️ Breathwork While in Kukkutāsana

🧘‍♂️ Variations & Related Poses

🧘‍♀️ When & How to Use in Yoga Flow

• Practice after hip-opening and core-strengthening poses
• Ideal before advanced bandha or prāṇāyāma work
• Should follow poses like Baddha Koṇāsana or Pascimottanasana
• Never attempt cold — warm-up wrists, hips, and shoulders first

📚 Summary Table

References

1. Haṭha Yoga Pradīpikā - Verse 1.28–29
2. Gheraṇḍa Saṁhitā - Verse 2.31–32