Kukkutasana steps, also known as Rooster Pose, is a classic advanced yoga posture that combines strength, balance, and focused awareness. While it may look challenging at first, learning how to do Kukkutasana step by step allows practitioners to progress safely from beginner-friendly preparation to a confident, lifted posture. With consistent practice and proper technique, Kukkutasana becomes an empowering asana for both body and mind.
What Is Kukkutasana?
Kukkutasana is an arm-balance pose traditionally performed from Padmasana (Lotus Pose). The arms are threaded between the legs and lifted, raising the entire body off the ground. This posture demands strong wrists, arms, shoulders, and core muscles, along with steady breathing and mental concentration.
Preparatory Poses Before Kukkutasana
Before practicing how to do Kukkutasana, it is important to warm up and prepare the body. Poses such as Padmasana, Tolasana, Bakasana, and wrist-strengthening exercises help build flexibility and strength. Beginners should never rush into the full pose and should focus on gradual progression.
How to Do Kukkutasana: Easy Step-by-Step Instructions
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Sit comfortably in Padmasana or a simple cross-legged position if Lotus is not accessible.
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Gently insert both arms between the thighs and calves, sliding them through until the palms rest flat on the floor.
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Press the palms firmly into the ground, engaging the wrists, arms, and shoulders.
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Inhale deeply and activate the core muscles.
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Slowly lift the hips and legs off the floor, balancing the body weight on the arms.
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Hold Kukkutasana for a few breaths while maintaining steady breathing and focus.
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Exhale and gently lower the body back down to release the pose.
Modifications for Beginners
For those new to learning how to do Kukkutasana, practicing with crossed legs instead of full Lotus is a safe modification. Using yoga blocks under the hands or lifting one foot at a time can also help build confidence and strength without strain.
Tips for Advanced Yogis
Advanced practitioners can hold Kukkutasana for longer durations, refine arm alignment, and deepen breath control. Engaging bandhas and maintaining a steady gaze further enhances balance and stability in the posture.
Common Mistakes to Avoid
Avoid forcing the legs into Lotus or rushing the lift, as this may strain the knees or wrists. Always keep the core engaged and shoulders stable to protect the joints while practicing Kukkutasana.
Conclusion
Understanding how to do Kukkutasana with proper steps and mindful progression makes this powerful arm-balance posture accessible to both beginners and advanced yogis. With patience, preparation, and consistent practice, Kukkutasana can significantly improve strength, balance, and mental focus, making it a valuable addition to any dedicated yoga practice.