Kukkutasana कुक्कुटासन

Kukkutasana कुक्कुटासन (Cockerel Pose) is an advanced arm-balancing yoga pose that requires significant strength and flexibility, particularly in the hips, arms, and wrists. It is a challenging posture that should only be attempted after mastering preparatory poses like Padmasana (Lotus Pose) and Tolasana (Scale Pose).

How to do Kukkutasana

  1. Start in Padmasana (Lotus Pose):
    Sit on the floor and bring your right foot to rest on your left thigh, then your left foot to rest on your right thigh. Ensure your spine is straight.
  2. Thread Your Arms:
     Carefully slide your hands and forearms through the space between your thighs and calves. This can be difficult, so you can apply a small amount of oil to your arms or legs to help them slide.
  3. Place Your Hands:
     With your palms flat on the floor, spread your fingers wide and point them forward, just behind your sitting bones. Your hands should be shoulder-width apart.
  4. Lift Off:
     Inhale and press firmly into your palms. Engage your core and use your arm strength to lift your entire body off the floor, balancing solely on your hands.
  5. Find Your Balance:
     Lift your hips and torso high. Keep your gaze fixed on a single point in front of you to help with balance.
  6. Hold and Release:
     Hold the pose for as long as you can comfortably, breathing normally. To release, exhale and slowly lower your body back to the floor. Release your hands and then your legs from Lotus Pose.

Benefits of Kukkutasana

  • Strengthens Arms and Shoulders: Kukkutasana places the entire body weight on the arms, which intensely strengthens the wrists, forearms, biceps, triceps, and shoulders.
  • Tones the Core:
     It requires significant core engagement to maintain balance, which helps to strengthen the abdominal and pelvic floor muscles.
  • Stretches and Increases Flexibility:
    The pose stretches the hip rotators and muscles of the upper thighs and lower back, improving overall mobility in the hip and knee joints.
  • Improves Balance and Concentration:
     Balancing on your hands in this unique posture demands deep focus and concentration, enhancing your sense of balance and body awareness.
  • Stimulates Internal Organs:
    The pressure on the abdominal area can stimulate the digestive organs, which may improve digestion.

Contraindications of Kukkutasana

Avoid or modify this pose if you have:

  • Wrist, Elbow, or Shoulder Injuries:
    The entire body weight is placed on the arms, which can aggravate any existing injuries.
  • Knee Injuries:
     The Lotus Pose position puts extreme pressure on the knee joints, which can be dangerous for anyone with knee issues or weak ligaments.
  • High Blood Pressure or Heart Problems:
     The inverted nature and effort of the pose can increase blood pressure.
  • Hernia or Gastric Ulcers:
    The abdominal compression can be harmful.
  • Pregnancy or Menstruation:
    This pose is not safe for pregnant women due to abdominal pressure and is often avoided during menstruation.

Anatomy (Muscles involved)

Kukkutasana engages and stretches a wide range of muscles and joints:

Upper Body:
The biceps, triceps, deltoids, and pectoralis major are all heavily engaged to lift and support the body. The small muscles of the hands and wrists are also strengthened.

Core:
The rectus abdominis (abs), transverse abdominis, and obliques are contracted to stabilize the torso.

Lower Body:
The pose requires significant flexibility in the hamstrings and gluteus medius to achieve the Lotus Pose. The hip rotators and abductors are also stretched.