Rooster Pose/ Kukkutasana

Do you lack the will to try new experiences? Is your metabolism slow and causes digestive problems? Do you easily get distracted and confused? If yes, roll out your mat and try the Rooster pose.

This advanced-level Ashtanga Yoga pose strengthens the arms, shoulders, wrists, removes energy blockages, and also opens and activates Muladhara Chakra. To master this yoga asana, the practitioner needs a lot of physical and mental strength.

Let’s dive deeper and understand how to practice the correct posture of the rooster pose, its benefits, and how to customize it to suit your needs and fitness levels.

Rooster pose – Step by Step Instructions

How to practice the correct posture of the Rooster Pose

  1. Sit in Padmasana

    Sit in padmasana (left foot on the right thigh, right foot on the left thigh and heels touching the groin), inhale a deep breath, become aware of tension in your mind and body, and exhale to release it all.

  2. Insert your arms in the gap between the thighs and the calves

    Insert your arms in the gap between the thighs and the calves till your palm is touching the ground. Try and push the arms in the gap till your elbows. Point your fingers forward and spread them for extra support and balance.

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  3. Keep your head straight, fix your gaze at one straight point

    Keep your head straight, fix your gaze at one straight point, and slowly raise your body from the floor, balancing the bodyweight on the arms. Make sure your back is straight, the neck is normal, fingers spread open and core is engaged. Breathe normally and hold the pose for a few breaths (as long as you can).

  4. Come out of the pose

    To come out of the pose, gently lower your body back on the ground take out your arms from the thigh and calf gap and release your legs from the padmasana. Wait for a few seconds before interchanging the legs and trying the yoga asana again.

Beginners tip

The rooster pose is a complicated yoga asana and should be performed only after sufficient practice and under an expert’s supervision. It is essential for beginners to not get discouraged and honor the body’s limits.

Here are few pointers for beginners to help achieve the correct alignment of the pose –

  • Gaze at a fixed point to help achieve balance
  • Keep your back straight. If you slouch, you will not be able to achieve the balance
  • Apply a small amount of oil on your arms to help them ease through the gap between thighs and calf.

Best time to perform

It is best to practice this yoga asana is in the morning as it energizes the body, calms the mind, and prepares you for the day ahead.

In case you can’t work out in the mornings, it is ok to practice in the evenings. Just make sure you have an empty stomach and you had last meal at least 4 hours before you begin the workout.

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Health benefits

The rooster pose is an excellent pose to strengthen arms, shoulders, and chest opening. It also brings a sense of balance and flexibility to the practitioner. The yoga asana massages the abdominal muscles and helps to relieve problems such as constipation, acidity, and menstruation cramps.

Therapeutic benefits

The rooster pose opens and activates the Mooladhara chakra which brings focus, confidence, and decision making power. It also awakens the kundalini Shakti (primal power) of the practitioner and helps in their spiritual awakening. Regular practice of the yoga asana helps learn the process of deep breathing and concentrate on Dhyana.


This is a strenuous yoga asana and should be practiced under supervision.

People suffering from heart conditions, hypertension, prolapse, hernia, back pain, tender wrists, enlarged spleen, or joint problems should also avoid this yoga asana.

Pregnant women should also avoid practicing this pose.


A balancing yoga asana that strengthens the upper body, improves flexibility, removes laziness, and sharpens will power and self-confidence. The pose helps in burning belly fat, improving cardiovascular health, and kundalini awakening.

Additional facts

Preparatory poses – Ujjayi Pranayama, Surya Namaskar, Uddiyana Bandha, Mula Bandha

Follow up poses – Gupta Padmasana, Sirsasana II, Urdhva Kukkutasana

Alternate poses – Urdhva Kukkutasana, Parsva Kukkutasana

Sanskrit name – Kukkutasana (pronounced as Cook-Keta-sana)

Kukkut –Rooster/Cock, Asana –Pose

The pose gets its name from its resemblance to a rooster.

Difficulty level – Advanced

“Meditation is a way for nourishing and blossoming the divinity within you.” – Amit Ray

Fun fact – Ancient yoga practitioners used to use grass or animal skin as a mat for their postures.

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Sonam Gulati
Sonam Gulati
Sonam Gulati - A wife, a mom, a dog-mom, a fitness enthusiast (in no particular order) has been practicing yoga for the last 12 years. Her journey began due to chronic back pain (thanks to a long sitting job) and post-natal depression. The pain birthed an urge to find a strong body and mind (for herself, for her child) and ended up transforming her. Working through deep-rooted feelings and trauma, releasing them layer by layer, her life today is a testament to the healing power of Yoga and how it enables a mind, body, and soul union. She has been writing on various aspects of health and relationships for over 8 years, journaling through her journey.

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