Upward Rooster Pose

ADVANCED - Upward Rooster Pose


Urdhva‘ – translates to ‘upward‘ – ‘Kukkut‘ – translates to ‘rooster


Before attempting this posture one should be comfortable holding Padmasana (Lotus pose). It’s recommended to have warmed up the hip region in practice prior to attempting this asana. There are several ways to come into this posture – from seated, or for the more advanced practitioner, from headstand/handstand. For those who have tight hips and knee joints then remain seated in Padmasana (Lotus pose).

• Place the palms on the mat, shoulder distant width apart.

Gradually start to distribute the weight forward onto the mounts of the palms.

• On the next inhalation, ground down with the hands aiming to achieve straight arms by abducting the scapula (shoulder blades).

• Whilst bringing more weight into the hands and wrists, start to slide Padmasana up the backs of the arms.

• Eventually trying to distribute the weight evenly through your centre of gravity whilst keeping that awareness on keeping stability through the foundation – the hands. Essentially trying to find that counter balance.

• This posture takes a lot more than just strength and flexibility. Such a pose demands that we combine asana, or proper posture; Pranayama, or breath and energy control; Pratyahara (a turning of the senses inward), as well as Dharana (concentration) and Dhyana (meditation or sustained concentration).


• Strengthens abdominal muscles, wrists and arms.
• Increases flexibility through knee joints and hips.
• Good preparation to become focused on the present.


• Pregnancy.
• Carpal tunnel syndrome.
• High blood pressure.
• Heart disease.

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