> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Rooster Pose
> Advanced · Static · Unilateral. Strength, flexibility
Also known as: Kukkutasana, Cockerel Pose.
| | |
| - | - |
| **Difficulty** | Advanced |
| **Velocity** | Static |
| **Symmetry** | Unilateral |
| **Athlete** | Lucie |
| **Video length** | 30 s |
## Technique
1. From a seated position with legs extended in front, take lotus with the right leg first.
2. Thread the arms through the legs, starting with the right one.
3. Roll back slightly to gain momentum, bring the hands in front of you and catch the balance on your hands.
4. Lower down to exit the pose.
## Form tips
* Don't hesitate to use momentum to come forward and catch the balance.
* Have your hands ready to catch you.
* Engage your core to brake and balance.
* Keep your knees as high as you can.
**Logging:** Work each side for the time indicated.
**Risks**
* The lotus pose requires a significant degree of external rotation in the hip joints. If the hips are tight, the body may attempt to compensate by putting pressure on the knee joints, which can lead to meniscus tears and ligament strains.
* 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.
## Muscles
Strength
- Serratus anterior
- Chest
- Back
* Serratus anterior
* Lower trapezius
* Latissimus dorsi
* Pectoralis minor
## Equipment
## Appears in
Advanced
Intermediate
Elite
Intermediate
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/rooster-pose-e18v). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
This documentation is built and hosted on [Mintlify](https://mintlify.com), a developer documentation platform.
