Urdhva Kukkutasana (Upward Rooster Pose)

Urdhva Kukkutasana, also called the Upward Rooster Pose, strengthens the spine by developing its coiling action. This coiling improves stability in many other yoga postures. The Sanskrit term Kukkuta means rooster or cock, and the pose’s shape inspired its name. Ancient texts like the Gheranda Samhita and Hatha Yoga Pradipika mention this pose.

Tip: Maintain a 4–6 hour gap between meals and your practice for comfort and energy.

Steps to Practice Urdhva Kukkutasana

1. Sit in Padmasana (Lotus Pose) on a yoga mat.

2. Slide your arms between your thighs and calves.

3. Place your palms on the floor with fingers spread wide.

4. Press your palms into the floor while inhaling and lift your body off the ground.

5. Balance carefully on your palms while keeping your legs straight.

6. Breathe deeply while holding the pose.

7. Beginners can start with 1–2 minutes and gradually increase the time.

8. Release slowly by lowering your legs to Padmasana.

9. Repeat the pose, ideally practicing for a total of 5 minutes.

Beginners may feel discomfort in legs, hips, thighs, shoulders, abdomen, and knees. Regular practice reduces this over time.

Benefits of Urdhva Kukkutasana

Strengthens Arms, Shoulders, and Upper Body

The pose engages your arms, shoulders, chest, and abdomen. It increases blood flow and strengthens muscles. Daily practice reduces injury risk and tones the upper body.

Reduces Belly Fat

Supporting your weight on your arms activates abdominal muscles. This burns belly fat and firms your stomach.

Promotes Cardiovascular Health

The pose opens the chest and improves blood circulation, supporting heart health and reducing cholesterol buildup.

Builds Biceps and Triceps

Balancing on your hands increases blood flow to your arms, toning your biceps and triceps.

Improves Digestion

Pressure on the abdomen stimulates digestive organs, boosts enzyme production, and prevents constipation.

Enhances Mental Focus

Balancing on your hands requires concentration, improving mental clarity and steadiness.

Awakens Kundalini

Activating the Muladhara Chakra stimulates Kundalini energy, increasing vitality and spiritual growth.

Boosts Balance and Awareness

Hand balance requires coordination of the eyes, ears, and muscles, improving overall body awareness.

Stimulates Organs

Abdominal pressure massages digestive organs and adrenal glands, enhancing metabolism, immune function, and hormone regulation. The practice also releases endorphins, reducing stress and improving sleep quality.

Increases Flexibility

Stretching wrists, shoulders, knees, hips, and lower back strengthens joints and increases mobility.

Safety Precautions

• • Avoid this pose if you have heart conditions.

  • Do not practice if you experience pain in hands, arms, or shoulders.

  • Skip the pose if you have elbow or wrist problems.

  • Avoid practice if you have spleen issues or blood flow/vein conditions.

  • Always practice on an empty stomach.

  • Refrain from practicing until hand and shoulder injuries fully heal.