Gaze aheadShoulders downLegs liftedKnees hug the armsHands press downRooster Pose
Kukkuṭāsana
Read what the gnome says
Rooster Pose! From lotus, thread the arms through the legs and place the hands down. Press and lift the whole body, balanced on the hands. Core firm, shoulders strong. Only if lotus is comfortable. Breathe, cockle-doodle gnome.
Works on Abdominals · Wrist flexors · Deltoids
How to do it
- Sit in Lotus and thread the arms between the calves and thighs.
- Place the palms on the floor and lift the hips and legs.
- Lift the chest, hold with steady breath, and lower slowly.
Common mistakes
- Don’t force the lotus: warm up the hips.
- Don’t pinch the knees.
- Don’t jump up.
Benefits
- Builds strength in the arms, shoulders and core.
- Trains focus and balance.
- Playful: a great reward for steady practice.
Take care: Go easy or skip if you have wrist, shoulder or neck pain, or are pregnant. Warm up first and practise near soft ground.
Not medical advice. Ease off if anything feels sharp or wrong.
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