Challenge Level: Very Hard

Rooster pose is a very challenging arm balance that combines the full hip opening of lotus pose with the abdominal and core strength of crow pose. From sitting down on the mat with legs extended in front of the body, the right knee is bent and the foot is placed on the left thigh. Then the left foot goes on top of the right thigh. Arms are brought through the space between thighs and calves, placing the hands firmly on the floor with fingers spread wide. Using the core, hands press down into the ground, lifting the body up.