Yoga BLOG

Urdhva Kukkutasana - the rooster pose facing upwards Perhaps you've seen or even practiced Kakasana, the Crow Pose , in a yoga class? The feeling of finally lifting your feet from the ground and floating in the air after some time of practice is an overwhelming experience for many yogis. Urdhva Kukkutasana—an exercise also named after a winged animal—is usually a bit more difficult to perform: In the upward-facing rooster pose, the legs and feet in the air are also positioned in the lotus position, unlike the crow pose. Here you will learn a lot about this advanced exercise, which is part of the third series of Ashtanga Yoga . Name from Sanskrit Like most yoga poses, the upward-facing version of Kukkutasana is derived from a Sanskrit term for an animal. As always, the word for the pose ends with "asana," meaning "posture" or "position." "Kukkuta" is the rooster, and "urdhva" means "upward-facing." Urdhva Kukkutasana is the rooster facing upward. As with downward-facing dog, the name of an asana tells us which animal is represented and what it does. The fascination of floating In Urdhva Kukkutasana, you are anchored to your mat only by your spread hands. The rest of your body floats in the air, suspended in perfect balance by your arms. Up there, in a pose that, to the admiring observer, seems to defy all laws of gravity, you experience "Stira Bhaga," the "sublime tranquility" of the yogi. Holistic effect in the upward-facing tap Of course, this pose isn't easy for many yogis to practice right away. But it's worth learning because of its effects on body, mind, and soul. Physically, in Urdhva Kukkutasana, you train the strength of your arms as well as your core muscles, i.e., your abdominal and back muscles. Balancing in this upward-facing rooster pose also improves your coordination skills, especially your balance. You'll also benefit mentally and spiritually from this advanced Rooster Pose. Urdhva Kukkutasana not only brings you external balance, but also internal equilibrium. Advanced yogis even use this pose for meditation! Making the decision to finally lift your feet off the ground requires a great deal of determination and courage—all factors that will also benefit you in your personal and professional life. Physical requirements To train the skills for Urdhva Kukkutasana, you need asanas that provide you with the strength and flexibility specifically required for this pose and improve your balance. For balance, as you've already read above, Crow Pose is a related exercise. It's easier to perform and gives you the courage to launch your body into the air while standing on just your hands. You can gain the strength you need in your core and arms from a whole range of yoga poses. Even simple exercises like downward dog or plank pose train the necessary muscles. The flexibility you need for the crossed-legged lotus pose comes primarily from your hips. Here, on your journey to the upward-facing variation of Kukkutasana, your yoga teachers will show you the many possibilities that promote improved hip opening. These can include active postures and stretches, but also passive fascia stretching in Yin Yoga poses. Safe in the cock position When practicing the upward-facing Rooster Pose, you can place a mat or cushion in front of your body to provide a soft cushion if you lose your balance. To get a feel for the correct posture without anxiety, you can also ask a teacher or fellow yogi for assistance. Image © fizkes / 123rf.com

Kukkutasana - the Rooster Pose Kukkutasana is a fairly challenging yoga pose and not suitable for beginners. You should already be familiar with other yoga exercises and be at least an advanced practitioner. Kukkutasana is composed of the two words "rooster" and "posture" and translates as the pose (also known as an asana) of the rooster. This yoga pose is described in detail in the first chapter, verse 26, of the Hatha Yoga Pradipika . It is a seated asana, and in this difficult exercise, you stand on your hands. How exactly is Kukkutasana performed? First, get into the lotus position (Padmasana) . Next, bring both your arms, one after the other, between your calves. Then place your palms directly on the floor with your fingertips pointing forward. Then, slowly and carefully lift your body off the floor. Your two crossed feet should end up as high as your elbows. If you raise the lotus position a little, it will be easier to get your arms through. It's best to stay in this position for as long as you can. Afterwards, return to the lotus position. It's best to stay in Padmasana for a few minutes and meditate for a while. You shouldn't repeat Kukkutasana straight away, because the yoga asana is quite demanding and will place a lot of demands on your body. What are the positive effects of yoga practice? If you practice Kukkutasana from time to time, your mind and body will reap a variety of benefits. In this challenging asana, all the well-known effects of Padmasana can unfold. The pose is very comfortable for your back and is also ideal for meditation. You don't need a cushion for this asana. This yoga exercise is definitely very effective against Alasya (laziness), and the nadis are also thoroughly cleansed with this asana. Thanks to this exercise, your nerves can stay healthy. The asana also has a harmonizing and activating effect. The Rooster Pose can strengthen your arm muscles, neck, and shoulders. Additionally, Kukkutasana can also improve your coordination and sense of balance. This yoga pose can help you develop your shoulders, deltoids, arms, and even your pectoralis minor and major muscles. This pose can broaden your chest, and your arms can also lengthen over time. Kukkutasana is the best yoga pose for courage and determination, and it's sure to do your shoulders, back, and neck some good. In general, Kukkutasana is a very good exercise for maintaining balance, and the yoga pose can also help you strengthen your arm muscles and wrists. When is the asana useful and when is it not? Kukkutasana addresses the two energy centers , the crown chakra (Sahasrara) and the brow chakra (Ajna) . If you are a yoga beginner, you should avoid this exercise. Kukkutasana only becomes useful and can develop its full effect with sufficient experience. This yoga exercise is ideal after forward bends or as part of various sitting postures. It is best to do Rooster Pose directly after Peacock Pose (Mayurasana) or after Crow Pose (Kakasana) . If your arms are not long enough, you can use blocks as aids in this yoga exercise. The effect is the same in any case. Overweight people will definitely find it difficult to put their hands between their calves or thighs. For this reason, Kukkutasana is less suitable for people who are heavier. Image © byheaven / 123rf.com