Introduction – Kukkutasana / Rooster Pose Yoga
Kukkuṭāsana is derived from the Sanskrit words Kukkuta means “Rooster” and asana means “Pose”. The practitioner resembles the pose of a rooster while practicing this asana. This is an advanced asana and the health benefits of Kukkutasana are vast and varied. Even ancient scriptures like Gheranda Samhita and Hatha Yoga Pradipika have references of this asana.
The rooster is a responsive creature and energetic. Performing Kukkutasana gives power and strength to the yogi. This also helps to tone the lower limbs. In spite of being a flightless bird the rooster is hard to catch, thanks to its speed and agility, the rooster has longer femurs that allows it to run at speeds that are unmatched by the predator. The rooster powers are unique and energetic, there are many perks that come with the absorption of the rooster into your psyche. The yogi and his inner spirit is well oriented for the assimilation of the rooster power because the bird has been domesticated for centuries and it’s strength is well synced with that of the human’s.
Powers Of Rooster
Physical Powers
The roster’s physical attributes are not limited to speed and quick movements. They are also territorial to a large extent. The cock’s crow has been used to mark the beginning of a day by many cultures because of its ability to achieve high decibel points effortlessly. The cognitive skills and the voice of the yogi who performs the Kukkutasana would enjoy such audibility and clarity similar to that of a cock’s crow. The muscles of a rooster are well toned; it displays a knack to use its quick movements and feather formation to look menacing when confronted by a predator or rival.
Mental Powers
The mental powers of the rooster are well oriented to the early rising, proud looking and the inner strength exceeds its physical strength by several folds. The rooster has the prudence to size a rival up, and put its phenomenal ’fight or flight’ instincts to good use.
Psychic Powers
The rooster powers are unique, energetic and aggressive. The rooster strength is useful when you are in need of bursts of energy and desperately need to boost your spiritual flow. The psyche of a rooster is also relentless and unyielding…you’d know if you have ever been to a cock fight.
How To Do The Asana
Overview & Steps
- Start with the lotus pose.
- Pass your arms through the gap formed by the inward curve of your knees and fix your open palm on the floor.
- Expand your palm by stretching your fingers and press down as hard as you can, make sure that your hands resemble the feet of the Rooster.
- Lift your body in this place, placing the weight of your entire body on the hands.
- A balance in the position for as long as you can.
Note- Pay close attention to the rhythm of your breath and make sure that you maintain it in uniformity.
Safety & Precaution To Prevent Injuries
- Turn your gaze to a certain focal point at a distance and concentrate on it. This should help you maintain balance.
- Keep the spine erect as hunching will lead to misalignment of the body in the pose.
- Lubricate your arms before practicing the Kukkutasana if you have a dermatological condition that leaves your skin too dry.
- Maintain appropriate breathing patterns while performing the rooster pose
- Don’t hold the pose for too long as that may strain the muscles of your arms. Practice as per your strengths and capability.
Anatomy Of Kukkutasana
To perform Kukkutasana we need to explore the depth of the lotus as it requires a deep external hip rotation and flexion of the hip joint. Kukkutasana requires open hips specifically in a way that allows us to do a full lotus position. We also need to have spent enough time opening our hips for the lotus, as we need to create a deep enough lotus that there is some space between the legs so that we can fit our arms through our legs and then roll back and forth.
We pin the knees in place when we take the position of this posture, so if the hips are not sufficiently opened to allow for that, we can put too much pressure on the knees and potentially even injure them. Be careful that when you try to slide your arms through, you don’t create too much internal rotation at the knee joint.
Preparatory And Follow Up Poses
Preparatory asana –
- Sun salutation
- Baddha Konasana
- Veerasana
- Follow up asana –
- Paschimottanasana
- Ardha Matsyendrasana
- Sarvangasana
Key Alignment Of Asana
Importance Of Breathing In Kukkutasana
In Kukkutasana, focus on breathing should be normal. While lifting your body up, remember to breathe in so that you can acquire more oxygen. Sustaining your breath while holding the pose helps you to increase the lung capacity. This allows the maximum oxygen to reach all over the body which is required to hold the position for an extended time period. This strengthens the core of the body and also improves the process of digestion. As you get back to the ground, release your breath by breathing out.
Process Of Meditation In Kukkutasana
(Sthiram Sukham Asanam)
Once you have finally lowered onto the floor from Kukkutasana come back to Lotus Pose. Close your eyes and turn your attention to the breath. Since you have probably been working a little hard for Kukkutasana, a demanding posture, your breath and heart rate will most likely be a bit elevated. Gradually let the breath become slower, smoother, and quieter until your heart rate returns to normal. Now start the visualization process in order to get the glimpse of the Meditation while performing Kukkutasana. Visualize a huge, cosmic rooster which is full of positive energy. Emerge yourself into this energy. While visualizing, transform yourself completely into the vast rooster and experience the power of it.
Benefits Of Kukkutasana
Physical Benefits
- The Kukkutasana helps to expand your arms, back muscles and deltoids.
- Hence stretching these main muscle groups and expediting growth.
- The wrists and the fingers, which are fine muscle groups, are strengthened through the Kukkutasana.
- The chest muscle is worked -out during this pose and therefore the cock pose gives your body good shape and symmetrical balance.
- The rooster pose enhances the ability of your digestive system to break down food particles because it stimulates the secretion of enzymes.
- The reproductive systems of both yogis and yoginis also benefit through this asana since it strengthens the hips and the ovaries.
Psychological Benefits
The mental benefits of the rooster pose include tenacity, fierceness, and speed of thoughts. The rooster pose gives an aggressive and competing attitude for the yogi. The mind becomes more creative when you perform the rooster pose for meditative purposes. Furthermore, the posture provides balance of mind and causes your thoughts to be well rooted and strong.
Mystical Benefits
This pose is associated with the Power of Concentration, Power of Motivation & Inspiration and Intuition. The Rooster spirit revolves around ideas of nourishment and fertility; just like the spiritual benefits that the Kukkutasana associated with. Roosters are also very curious; they symbolize acquiring knowledge through inquisitiveness and openly displayed curiosity.
Spiritual Benefits
The Kukkutasana is associated with the throat chakra, and naturally the yogi’s communication skills increase in the spiritual and the physical realm. The yogi’s sense of free will is well established through the practice of the rooster pose and the subsequent activation of the Vishuddhi chakra. Will power, finding your inner voice and physical immunity are attributed to the activation of the throat chakra.
The real yogi always thinks about others and their voice becomes the voice of all. This clarity and vast vision is gained as the result of this pose.
Kukkutasana also gives you spiritual clarity which would have an effect on the yogi’s decision-making skills and his ability to understand and decimate the truth.
Contra Indications
- Avoid practicing Kukkutasana in case people are suffering from any of these – high blood pressure, heart or lung problems, back pain, hernia, prolapse, gastric ulcers, and enlarged spleen or knee injuries.
- People who have weak wrists or injured wrists, weak elbows or shoulders must also avoid practicing Kukkutasana.
Conclusion
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Incorporating this pose into your practice can lead to significant improvements in overall well-being. For those interested in deepening their yoga journey, consider enrolling in a yoga teacher training program. Rishikul Yogshala, a leading Yoga school in Rishikesh, offers comprehensive courses like the 100 Hour Yoga Teacher Training In India, 200 Hour Yoga Teacher Training In India, 300 Hour Yoga Teacher Training In India, and 500 Hour Yoga Teacher Training India. These programs are designed to help you master your practice and share the transformative power of yoga with others.