Yoga has been practiced in India since ancient times and it renders a host of health benefits. It not only benefits your body but aligns with your chakras and brings peace of mind. If you also a lead stressful life then consider dedicating some time for yoga to remain in the pink of your health. Kuttakasana yoga is one such yogic pose that is still practiced worldwide. It is also known as rooster pose. When you perform this yoga, the body resembles the shape of a rooster. Today, in this article I am going to list down what you should take into consideration before trying this pose, how you should do it properly. You must consult your physician once before trying ou this yoga.
This yoga has a number of benefits, some of them are listed below:
- Kukkutasana aids in strengthening and toning muscles in body parts like wrists, elbows, and shoulders.
- This yoga pose helps improve body balance.
- This posture helps tone abdominal muscles and enhances the digestive tract functions. So, in the long run, it improves the digestive process.
- This pose helps alleviate pain women face in their hips owing to menstrual discomfort.
How to practice Kukkutasana
- In this asana the body is lifted off the ground, on the support of both hands, making the form of the practitioner look like a cockerel standing on its legs, hence the name.
Taking the asana position
Initial Position – Padmasana
1.Sit in padmasana. Release the Dhyanmudra and insert the left arm between the thigh and calf of the left leg. Gradually, push the arm through the legs up to the elbow.
2. Similarly, insert the right arm between the thigh and calf of the right leg, pushing the arm through, up to the elbow.
3. Spread the fingers and place both hands on the floor, about 4 to 6 inches apart.
4. With the hands on the floor, raise the body from the floor, balancing only on the hands. Gaze forward and breathe normally.
The asana position
- In this asana, only the hands are touching the floor and bearing the entire weight of the body.
- The folded legs should be lifted off the floor as high as possible, keeping the padmasana parallel to the floor.
- The back is straight and the gaze is forward.
Releasing the asana position
1. Slowly lower the legs onto the ground.
2. Release the right hand from between the legs.
3. Release the left hand from between the legs.
4. Place both hands in Dhyanmudra on the knees and come back into padmasana.
Do’s and Dont’s
1. Keep the back straight.
2. Move into the asana slowly so as not to lose balance.
3. Find a point of focus so that you can maintain the balance.
1. Hunch your back.
2. Force the arms through the legs.
- Perform this asana in an empty stomach.
- You can either do it early morning or late in the evening, but do not eat anything before that or else you may want to throw up.
- If you are suffering from cardiovascular diseases, then do not try this at home.
- People who suffer from lung diseases must also keep away from it.
- Consult your doctor to make sure that you are not suffering from stomach ulcers or an enlarged spleen.
- Never ever try this asana without professional supervision or else you may end up ruining your health.
I have always talked about the importance of a warm-up and conditioning session to avoid muscle cramps and other health hazards. Here are some of the postures that you should consider trying before and after kukkutasana to keep your muscles in good health.
Poses to begin this exercise with
- Mula Bandha
- Surya Namaskars
- Ujjayi Pranayama
- Uddiyana Bandha
Poses that should be practised after this asana
- Urdhva Padmasana in Sarvangasana
- Urdhva Kukkutasana
- Gupta Padmasana
- Sirsasana II
Make it a point to practice these poses in tandem with this asana to reap the maximum health benefits that this asana has to offer. Also, do not forget to start the session with some basic warm-up free hand exercises and then move on to these yogas. After completing with your session do salabhasana for a while and follow up with some simple conditioning exercises like a slow walk that will help your muscles relax.
Customized variations of kukkutatasana
The statement one size fits all does not hold any value anymore. If you cannot do kukkutasana at first, then do not worry, start with the perfect variations of the same pose that are relatively easier and let you enjoy the same health benefits in the long-run.
- Urdhva Kukkutasana (upwards)
- Parsva Kukkutasana (sideways)
Strict diet plan
If you want to lose weight then you also have to follow a strict diet.
I am noting down a diet plan, that you can follow to shed some pounds easily without hitting the gym.
- On the first day, you are supposed to survive on melons and berries.
- On the next day, you should have boiled or cooked vegetables only.
- On the third day, gorge on fruits and vegetables only, except bananas and potatoes.
- On the fourth day, consume 6-8bananas and skimmed milk, avoid full-fat milk. Alternatively, you can have almond milk or soy milk.
- On the fifth day, you can finally have some non-veg food. Gorge on 284 grams of chicken, beef or fish. Alternatively, you can have cottage cheese or brown rice instead of meat if you are a vegetarian. Along with that have 6 raw tomatoes, don’t forget to consume two glasses of purified water. It will help to flush out toxins from your body and also deal with uric acid build-up.
- Restrict yourself to brown rice, vegetables, and fruits only if you want to reap the maximum benefits from this diet plan.
- Stick to this diet, and do not consume anything else.
- Although the time required to shed weight varies from person to person as it is totally dependant on your metabolism.
- Follow this simple diet along with yoga this season to look your best and turn heads in this upcoming festive season.
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