How to do Kukkutasana (The Cock or Rooster Pose): Steps & Health Benefits

Health benefits of Kukkutasana include Strengthening Shoulder, Arms, Chest and Stomach, Helps to Reduce Belly Fat, Tones the Triceps and Biceps Muscles, Improves Digestive Health

Updated: June 1, 2018


Kukkutasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Cock or Rooster Pose. The name Kukkutasana actually comes from Sanskrit words, it is a combination of two words, where Kukkuta means Cock or Rooster and Asana mean Pose. So combine all the words, it's pronounced as The Cock or Rooster Pose. Before you practice this asana keep in mind that your stomach should empty. 

Kukkutasana has lots of health benefits; among that some of the health benefits of Kukkutasana include Strengthening Shoulder, Arms, Chest and Stomach, Helps to Reduce Belly Fat, Tones the Triceps and Biceps Muscles, Improves Digestive Health, Strengthen Ankles, Hip, Knee and Thigh Muscles, Increases the Focus of Mind and Concentration and Helps to Stimulate the Reproductive Organs.

Before we go to do this asana, we should know for whom this Kukkutasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Kukkutasana (The Cock or Rooster Pose):

  • To start this asana get onto the yoga mat and sit in the Padmasana (The Lotus Pose).
  • Now brings your arm and put it in-between the gap of your calf muscles and thighs.
  • Your fingers should be open and place your palms on the ground downward.
  • As you breathe in, try to lift up your whole body by pressing the floor with your palms.
  • Try to keep the balance and now your total body weight is on the both palms.
  • Keep in this position and gently breathe in and breathe out.
  • For beginners, try to be in this position for 1 to 2 minutes.
  • To release from this position, slowly come to the starting position and then keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 5 minutes of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, shoulder, abdomen and knee, but as you practice more you can do this asana more easily.

Health Benefits of Kukkutasana (The Cock or Rooster Pose):


Kukkutasana Strengthen Shoulder, Arms, Chest and Stomach:

While practicing Kukkutasana, it stretches our Shoulder, Arms, Chest and Stomach muscles that help to improve the blood flow in this area and keep our muscle tone and strengthen. Different studies have been proven that regular practice of this Kukkutasana will helps to reduce the pain and prevent the risk of injury in the Shoulder, Arms, Chest and Stomach.

Kukkutasana Helps to Reduce Belly Fat:

Different studies have been proven that regular practice of Kukkutasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Kukkutasana Improves Digestive Health:

Different studies have been proven that regular practice of Kukkutasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Kukkutasana put some extra pressure on stomach and inner intestine organ, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent the waste from our body.

Kukkutasana Tones the Triceps and Biceps Muscles:

Different studies have been proven that the regular practice of Kukkutasana, can stretch your triceps and biceps muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Kukkutasana helps to prevent injury in triceps and biceps during exercise and other works.

Kukkutasana Helps to Stimulate the Reproductive Organs:

Practicing of Kukkutasana on a regular basis can enhance sexual performance because while doing Kukkutasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance. Beside this regular practice of Kukkutasana also helps to improve the strength of the hips, calf and thigh muscles, and all these body parts are very useful for optimal sexual performance.

Kukkutasana Improves the Function of the Kidneys and Livers:

Regular practice of Kukkutasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Kukkutasana Improves Cardiovascular Health:

Different studies have been proven that  practice of Kukkutasana on a regular basis, can improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing this asana our upper body is lifting up it create lot of pressure on our chest area and it helps to open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases.

Health benefits of Kukkutasana



Preparatory Poses

Ujjayi Pranayama
Mula Bandha
Uddiyana Bandha



Follow-Up Poses

Gupta Padmasana
Urdhva Padmasana in Sarvangasana
Urdhva Kukkutasana



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