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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

  • Abs
  • Obliques
  • Pelvis
  • Quadriceps
  • Back
  • Serratus anterior
  • Chest

Secondary

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

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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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Progressions

e19k

Ground jump through forward

Novice
e19n

Ground jump through backward

Novice

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Regressions

e19j

Supported crossed legs L-sit

Beginner
w01h

Weighted cocoon

Novice
e0x6

Frog walk

Novice
w01z

Ground jump through and back

Intermediate
e17x

Wide arm plank

Novice
e16y

Fingertip plank

Novice
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