Kukkutasana aka ‘Cock pose’ is a brutal core strengthening pose which requires flexibility in your hips and good shoulder strength too.
How to get into the position
Sit on the floor with your legs extended in front of you and bend your right leg into half lotus (by bending your right knee and then folding your right foot on your left thigh in the crease of your left hip) and slide your right arm through the opening between your leg. Then repeat on the other side by sliding your left arm through the opening between your legs as the left leg is folded into the full lotus position, crossing your left ankle over the top of your right shin.
Then, with your palms on the floor between your legs, push up, sucking your belly in towards your spine and engaging your core muscles, until your legs and glutes come off the ground.
Hold the position for five full breaths. On the inhalation, open your chest by moving your shoulders away from your ears and press your palms. On the exhalation, shift your weight forward slightly. Ensure you fix your vision on a point on the floor just ahead of you to maintain balance and to keep your neck elongated and avoid collapse of the same.
Improves heart health
Enhances Digestive Functioning
Improves upper body strength
Helps dissolve fat from the waistline
Helps open your root chakra (muladhara chakra)
Contraindications and Cautions
Avoid this posture if you have any issues with your lower back. I would also advise caution if you have any issues with your hip(s) ankle(s) knee(s) or wrist(s).
Damian Cadman-Jones is an authorised teacher of Prana Vashya Yoga™