How to Do Cockerel Pose (Kukkutasana): Step by Step Guide for Beginners

What Is Cockerel Pose (Kukkutasana)?
Cockerel Pose is known in Sanskrit as Kukkutasana, from kukkuta meaning cockerel. It is a seated arm balance traditionally practised from Lotus Pose. The posture requires strong engagement of the arms, core and legs while the body lifts away from the floor with control.

Kukkutasana develops upper body strength, balance and concentration. It should be approached only once Lotus Pose is stable and comfortable, as knee and hip safety is essential.

When You Should Avoid This Pose
Avoid Cockerel Pose if you have an abdominal, arm or leg injury, or if you have recently had surgery. This pose should not be practised if Lotus Pose causes discomfort in the knees or hips.

How to Do Cockerel Pose in 3 Easy Steps

1. Establish a stable seated base.
Begin in Lotus Pose with both feet placed on opposite thighs. Ensure the knees are grounded and the spine is upright before continuing.

2. Place the hands and prepare to lift.
Thread both hands through the space between the thighs and calves and place the palms firmly on the floor beside the hips. Keep the fingers spread and the arms straight.

3. Lift and balance.
Exhale and press down through the hands, lifting the hips and legs off the floor. Keep the core engaged and the gaze steady. Hold for a few steady breaths, then lower down with control.

Variation: Scale Pose (Tulasana)
Practise lifting the body with the hands placed outside the hips instead of threaded through the legs. This builds strength and prepares the body for Cockerel Pose.

Common Questions

Is Cockerel Pose suitable for beginners?
No. This is an advanced arm balance that requires a stable Lotus Pose and strong upper body strength.

What muscles does Cockerel Pose work?
It works the arms, shoulders, core and leg muscles.

Do I need to sit in Lotus Pose to practise Cockerel Pose?
Yes. Traditional Cockerel Pose is practised from Lotus Pose.

How long should Cockerel Pose be held?
Hold for a few steady breaths, focusing on balance and control rather than duration.

Preparatory Poses

• Lotus Pose, Padmasana
• Scale Pose, Tulasana
• Hero Pose, Virasana
• Half Lord of the Fishes Pose, Ardha Matsyendrasana
• Bound Angle Pose, Baddha Konasana
• Eagle Pose, Garudasana
• Head to Knee Forward Bend, Janu Sirsasana

Follow Up Poses

• Child’s Pose, Balasana
• Downward Facing Dog, Adho Mukha Svanasana