Vinyala

Pose sheet

Lame Rooster Pose

Paṅgu Kukkuṭāsanaपङ्गुकुक्कुटासन

Lift your body in Lotus on one hand, holding that wrist.

Open this pose in the 3D body

Steps

Support

One palm and its fingers; the other hand holds that wrist.

Enter

  1. Sit in Lotus, with each foot on the opposite thigh.
  2. Thread both arms between your thighs and calves.
  3. Ground your right palm, fingers pointing forward.
  4. Hold your right wrist with your left hand.
  5. Press into the floor and lift your body, keeping Lotus.

Hold

  1. Keep your supporting palm firmly grounded.
  2. Maintain your wrist grip and crossed legs.

Exit

  1. Lower your buttocks to the floor.
  2. Release your wrist; withdraw your arms and uncross your legs.

Adapt

Adaptations

  • Two handsPractice Kukkuṭāsana with both palms grounded and Lotus lifted.

Variations

  • Ūrdhva Kukkuṭāsana: Lotus on both upper arms, near the armpits.
  • Pārśva Kukkuṭāsana: Lotus sideways on one upper arm; both palms grounded.

Signals of effort

  • Your entire body weight rests on one hand.
  • Your supporting wrist is extended under load.
  • Full Lotus: externally rotated hips and deeply bent knees.