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Also known as: Kukkutasana progression.

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Technique

  1. From a seated position with legs extended in front, take cross the shins in front of you.
  2. Bring the hands to the sides of your legs, under the shoulders and lift up.
  3. From a seated position with legs in front of you, cross your legs at the chins.
  4. Place your hands on each side of the hips.
  5. Lift up and bring the legs to the chest.

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Form tips

  • Flex the spine, protract the shoulders and press against the floor to lift the legs.
Risks
  • This arm balance puts pressure on the wrists, which are bent to a 90° position. Wrists get stronger over time, but stop if you feel any sudden, acute pain.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Chest

Secondary

  • Abs
  • Obliques
  • Pelvis
  • Quadriceps
  • Hip adductors
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Iliacus
  • Rectus femoris
  • Psoas major

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Other disciplines
Joint movements
Trunkflexion
Shoulderdepressionprotraction
Hipflexion
trains stretches
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Ground jump through forward

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Supported crossed legs L-sit

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Boat pose

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