Urdhva Kukkutasana - the rooster pose facing upwards Perhaps you've seen or even practiced Kakasana, the Crow Pose , in a yoga class? The feeling of finally lifting your feet from the ground and floating in the air after some time of practice is an overwhelming experience for many yogis. Urdhva Kukkutasana—an exercise also named after a winged animal—is usually a bit more difficult to perform: In the upward-facing rooster pose, the legs and feet in the air are also positioned in the lotus position, unlike the crow pose.
Here you will learn a lot about this advanced exercise, which is part of the third series of Ashtanga Yoga .
Name from Sanskrit
Like most yoga poses, the upward-facing version of Kukkutasana is derived from a Sanskrit term for an animal. As always, the word for the pose ends with "asana," meaning "posture" or "position." "Kukkuta" is the rooster, and "urdhva" means "upward-facing." Urdhva Kukkutasana is the rooster facing upward. As with downward-facing dog, the name of an asana tells us which animal is represented and what it does.
The fascination of floating
In Urdhva Kukkutasana, you are anchored to your mat only by your spread hands. The rest of your body floats in the air, suspended in perfect balance by your arms. Up there, in a pose that, to the admiring observer, seems to defy all laws of gravity, you experience "Stira Bhaga," the "sublime tranquility" of the yogi.
Holistic effect in the upward-facing tap
Of course, this pose isn't easy for many yogis to practice right away. But it's worth learning because of its effects on body, mind, and soul. Physically, in Urdhva Kukkutasana, you train the strength of your arms as well as your core muscles, i.e., your abdominal and back muscles. Balancing in this upward-facing rooster pose also improves your coordination skills, especially your balance.
You'll also benefit mentally and spiritually from this advanced Rooster Pose. Urdhva Kukkutasana not only brings you external balance, but also internal equilibrium. Advanced yogis even use this pose for meditation! Making the decision to finally lift your feet off the ground requires a great deal of determination and courage—all factors that will also benefit you in your personal and professional life.
Physical requirements
To train the skills for Urdhva Kukkutasana, you need asanas that provide you with the strength and flexibility specifically required for this pose and improve your balance. For balance, as you've already read above, Crow Pose is a related exercise. It's easier to perform and gives you the courage to launch your body into the air while standing on just your hands.
You can gain the strength you need in your core and arms from a whole range of yoga poses. Even simple exercises like downward dog or plank pose train the necessary muscles. The flexibility you need for the crossed-legged lotus pose comes primarily from your hips. Here, on your journey to the upward-facing variation of Kukkutasana, your yoga teachers will show you the many possibilities that promote improved hip opening. These can include active postures and stretches, but also passive fascia stretching in Yin Yoga poses.
Safe in the cock position
When practicing the upward-facing Rooster Pose, you can place a mat or cushion in front of your body to provide a soft cushion if you lose your balance. To get a feel for the correct posture without anxiety, you can also ask a teacher or fellow yogi for assistance.
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