This pose also improves your poise and posture with your chest thrust out and head held erect. Your abdominal organs too are nourished and secrete better.
In the Rooster Pose, or the Kukkutasana (also known as the Cockerel Pose), you rest your entire body weight on your wrists. This pose looks quite similar to the Crane Pose (Bakasana) and the Crow Pose (Kakasana), but there are finer differences. The pressure points in each of these poses are different.
In the other two poses the pressure points are your armpits in Bakasana and your elbows in Kakasana, while in the Kukkutasana it is your wrists which are the pressure point. This pose builds up your body’s resistance against arthritis, rheumatism and other orthopedic ailments if you do this pose from a young age.
How to do the Kukkutasana – Rooster Pose
You begin by sitting on a carpet with your legs placed straight from your hip. Your back is ramrod straight. You place your arms by your sides and breathe normally. Lift your right foot and place it on your left thigh and place your left foot on your right thigh.
Use your hands to do this. You shall need some practice to enable you to do this step. Those blessed with a supple body and are used to doing the Lotus Pose (Padmasana) will be able to do this step with ease. This is also the first step in the Lotus Pose.
You may now proceed to the next step by lifting your right arm and maneuvering it into the space between the thigh and calf muscle of your right leg. After you insert your palm through this gap, place it on the floor.
Make this step easier by using your other hand to lift your legs a bit from your knees. This increases the gap between your thighs and calves. Do likewise using your left arm and insert your left palm through your left leg. Your arms are now held fast by the pincer of your thighs and calf muscles.
After placing your palms flat on the mat spread them to reveal the wedges between them and give yourself as broad a base as possible. Now stiffen your shoulders and arms and use all the power you have to heave your hip aloft along with your folded legs.
As a learner you might not be able to lift yourself by more than a few centimeters. After you master this exercise the maximum height you would lift your legs to would be around five to six inches.
Hold to this position despite the tremendous strain, on your wrists, shoulders, spine, thighs and calf muscles. Now you may come out of the Kukkutasana.
How to Come Out of the Kukkutasana – Rooster Pose
To come out from this pose you may relax the muscles of your legs to loosen the hold of your legs on your arms. Lower your feet gradually to the mat and after you place them on the mat, extract your arms from between your thighs and calves.
Pause for some time and then repeat all the above steps of getting into and coming out of this pose as long as you are comfortable.
Benefits of the Kukkutasana – Rooster Pose
In this pose your palms bear your entire body weight. Your wrists are the pivot while your spine is the mast, with your shoulders balancing your torso.
Your knees, ankles, thighs and calves are all under strain. So almost all the joints in your body are under strain and get nourished. If you do this exercise from your youth, you can build your body’s resistance against rheumatism, arthritis, stiffness of the joints and other orthopedic ailments.
This pose also improves your poise and posture with your chest thrust out and head held erect. Your abdominal organs too are nourished and secrete better, as you draw in your abdomen. The pressure on your abdominal cavity nourishes your intestines. This helps in reducing loose motions.
A Word of Caution When Doing the Kukkutasana
Patients suffering from any back or hip ailment or having any wrist injury should avoid doing this exercise. Do consult your doctor and yoga instructor before you start doing this exercise.