Backbend
Wild Thing
Camatkārāsanaचमत्कारासन· chah-mat-kar-AH-suh-nuhthe ecstatic unfolding / miracle posture
Wild Thing (Camatkarasana) is a playful backbend and chest-opener reached by flipping over from a side plank or downward dog. It opens the chest, shoulders and hip flexors, strengthens the arms and legs, and brings a burst of energy — a joyful heart-opener once the shoulders are ready.
Step by step
- 1
Start in side plank or down dog
Begin in a stable side plank on the right hand (or step back from downward dog), weight grounded through the supporting hand and the outer edge of the bottom foot.
- 2
Step the top foot back
Bend the top (left) knee and step that foot back behind you, planting it on the floor with the toes turned out, so you begin to open the chest toward the ceiling.
- 3
Flip and open
Press firmly into the bottom hand and both feet, lift the hips, and sweep the top arm overhead as the chest opens into a backbend. Keep the supporting shoulder strong and the neck long.
- 4
Come out with control
To exit, sweep the top arm back and flip smoothly to downward dog or return to side plank, then repeat on the other side.
Benefits
- Opens the chest, shoulders and hip flexors
- Strengthens the arms, wrists and legs
- Improves spinal mobility and posture
- Playful and energising
Common mistakes
- Collapsing into the supporting shoulder or wrist
- Dumping into the lower back instead of lifting the hips
- Rushing the flip before the shoulders are warm
- Cranking the neck
Modifications & variations
- Keep the top hand on the hip instead of sweeping overhead
- Lower the hips less deeply
- Practise the setup from a supported side plank with the knee down
Related poses
Video transcriptThis video demonstrates Camatkārāsana (Wild Thing) along with two preparatory hip-lift practices and a counter twist in Sukhasana.
Namaste! In today's video, we will be demonstrating Camatkārāsana. We will also share with you a few preparatory practices that will help you in the final version of the posture.
For the first practice, begin in seated Dandasana. Bend both the knees and place your feet on the mat, the feet remain parallel and hip distance apart. Place the left palm behind you with the fingers pointing to the back. The right hand is close to the face with the elbow bent. As you inhale, lift the hips up towards the ceiling with the right palm close to the right ear. Exhale, back down to the mat. You can repeat this practice a few times or until you are comfortable staying in the practice for a few breaths. When your hips are lifted up into the practice, ensure that your feet and the palm are firmly grounded into the mat giving you a strong foundation. Repeat the same practice with your right palm as the base and your left palm close to the left ear.
For the second of the preparatory practices, begin while sitting in Dandasana at the right side of your mat. Bend the left knee and place the left foot against the right inner thigh. Place the left palm behind you with the fingers pointing to the back. Extend the right hand in line with the shoulders. As you inhale, lift the hips up allowing the right toes to reach the floor and the right fingers to reach towards the back. The left toes are tucked in and the left knee is resting on the mat. Exhale to release the practice. You can repeat the same practice on the left side.
Once you are comfortable with these two preparatory practices, you can then attempt Camatkārāsana. To begin, sit in Dandasana, bend the left leg, placing the heel on the mat in line with the right knee. Place the left palm behind you, fingers pointing to the back. Extend the right hand out towards the right toes, keeping the arm in line with your shoulders. As you inhale, lift the hips up towards the ceiling allowing the right toes to drop to the mat. You can even lift the left heel up towards the ceiling.
In the final version of the posture, the right leg remains straight and the right hand is extended away from the head, allowing the back to experience a mild back bend. Stay in the posture for a few breaths and release with an exhale. You can repeat the same sequence of practice on the other side.
As a counter, sit in Sukhasana and do a simple twist, releasing any tension that is built up in the back.
Frequently asked questions
- What is Wild Thing pose good for?
- It opens the chest, shoulders and hip flexors while strengthening the arms and legs, and it's a great energising heart-opener. Because it's an arm-supported backbend, warm the shoulders and side body first.
- How do I get into Wild Thing safely?
- Start from a stable side plank, step the top foot back with the knee bent, then press through the bottom hand and feet to lift the hips and open the chest. Build the shoulder strength gradually and keep the supporting shoulder engaged.
References
- National Center for Complementary and Integrative Health (NCCIH), 'Yoga: What You Need To Know', nccih.nih.gov · Institution — On yoga building strength and mobility when practised appropriately.