Wild Thing Yoga Pose: Understanding, Benefits, and Step-by-Step Guide

How to do a wild thing yoga pose?

Wild Thing (Camatkarasana) is an expansive, heart-opening backbend that combines elements of a backbend, inversion, and arm balance, designed to cultivate strength, flexibility, and a sense of liberation.

Understanding Wild Thing (Camatkarasana)

Wild Thing, known in Sanskrit as Camatkarasana, translates to "miraculous" or "unfolding wonder" pose. It is a dynamic and invigorating backbend that requires a blend of strength, flexibility, and balance. This pose is celebrated for its ability to open the chest, shoulders, and hip flexors, while simultaneously strengthening the arms, shoulders, upper back, and glutes. It serves as a powerful expression of freedom and joy, often appearing in the peak of a yoga sequence.

Primary Muscles Involved:

• Agonists (Primary Movers):
  • Gluteus Maximus: Extends and externally rotates the hip, crucial for lifting the hips.
  • Erector Spinae: Extends and rotates the spine, supporting the backbend.
  • Deltoids and Rotator Cuff Muscles: Stabilize and articulate the shoulder joint, especially in the supporting arm.
  • Triceps Brachii: Extends the elbow in the supporting arm.
• Synergists (Assisting Muscles):
  • Obliques: Assist in spinal rotation and core stabilization.
  • Psoas and Iliacus (Hip Flexors): Stretched in the backbend.
  • Quadriceps and Hamstrings: Engaged for stability in the legs.
• Stabilizers:
  • Core Muscles (Transverse Abdominis, Multifidus): Essential for protecting the lower back and maintaining spinal integrity.
  • Serratus Anterior: Protracts and rotates the scapula, crucial for shoulder stability in the supporting arm.

Benefits of Practicing Wild Thing

Incorporating Wild Thing into your practice offers a multitude of physical and mental advantages:

• Enhances Spinal Flexibility: The deep backbend increases mobility in the thoracic and lumbar spine.
• Strengthens Key Muscle Groups: Builds strength in the shoulders, arms, upper back, glutes, and hamstrings.
• Opens the Chest and Shoulders: Counteracts the effects of prolonged sitting and forward-rounding, improving posture and breathing capacity.
• Stretches Hip Flexors and Quads: Releases tension in the front of the hips and thighs.
• Improves Balance and Coordination: Requires significant body awareness and control.
• Boosts Energy and Reduces Fatigue: The expansive nature of the pose is invigorating and can uplift mood.
• Cultivates Confidence and Empowerment: The feeling of openness and strength can foster a sense of courage and self-assurance.
• Stimulates the Cardiovascular System: The mild inversion and backbend can increase blood flow.

Step-by-Step Guide to Wild Thing

Wild Thing is typically entered from Downward-Facing Dog. Ensure you have adequately warmed up your wrists, shoulders, and spine before attempting this pose.

Prerequisites: Before attempting Wild Thing, ensure proficiency and comfort in foundational poses such as:

• Downward-Facing Dog (Adho Mukha Svanasana)
• Plank Pose (Phalakasana)
• Side Plank Pose (Vasisthasana)
• Bridge Pose (Setu Bandhasana)
• Camel Pose (Ustrasana) (for spinal flexibility)

Execution:

1. Start in Downward-Facing Dog: Ground your hands and feet firmly, ensuring your spine is long.
2. Shift to Three-Legged Dog: Inhale and lift your right leg high behind you, keeping your hips level.
3. Bend the Knee and Open the Hip: Exhale, bend your right knee, and stack your right hip over your left, opening your hip towards the right side of the room. Keep your left leg strong.
4. Transition to Side Plank Foundation: As you continue to open your hip, begin to shift your weight onto your left hand and the outer edge of your left foot, similar to setting up for Side Plank. Your right foot will naturally start to float towards the floor behind you.
5. Step the Foot Back: Gently and with control, step your right foot down onto the floor behind your left leg. Your right knee will be bent, and your right foot will be flat on the ground, positioned somewhat behind your left thigh or calf.
6. Lift and Expand: Press firmly through your left hand and the outer edge of your left foot. Inhale deeply, engage your glutes, and lift your hips high towards the ceiling. Simultaneously, begin to peel your chest open towards the sky.
7. Extend the Top Arm: Reach your right arm up and back over your head, extending through your fingertips. Your gaze can follow your hand, or you can keep your neck neutral if preferred.
8. Deepen the Backbend: Continue to press your hips higher, creating an arc through your entire body. Breathe deeply into your open chest.
9. Hold the Pose: Maintain the pose for 3-5 breaths, focusing on steady breathing and sustained engagement.

Exiting the Pose:

1. Re-engage Core: Gently begin to lower your hips slightly.
2. Return the Arm: Bring your right arm back towards the ceiling and then down to the floor, placing your hand where it was in the initial three-legged dog.
3. Lift the Leg: Pivot back onto your left hand and the ball of your left foot, lifting your right leg back up into Three-Legged Dog.
4. Return to Downward Dog: Exhale, and bring your right foot back down to meet your left, returning to Downward-Facing Dog.
5. Repeat on the Other Side: Rest for a few breaths, then repeat the sequence on your left side.

Modifications and Variations

Wild Thing can be adapted to suit different levels of flexibility and strength.

For Beginners or Those with Limited Flexibility:

• Lessened Backbend: Focus more on the hip opening and side body stretch rather than a deep spinal extension. Don't feel pressured to lift the hips as high.
• Foot Placement: Place the stepping foot closer to the supporting leg for more stability.
• Hand Position: Ensure the supporting hand is fully grounded with fingers spread wide, distributing weight evenly to protect the wrist.
• Neck Position: Keep the neck neutral, looking to the side or up, rather than dropping the head back fully, especially if you have neck sensitivity.
• Forearm Wild Thing: If wrist pain is an issue, you can modify by lowering the supporting arm to the forearm, turning it into a forearm side plank foundation before stepping the foot back.

For Advanced Practitioners:

• Deeper Backbend: Focus on lifting the sternum higher and engaging the glutes more intensely to create a more pronounced arch in the spine.
• Leg Extension: Once stable, explore straightening the top leg for a deeper stretch and challenge.
• Gaze: Gaze can be directed back towards the hand or even the floor for a deeper neck opening, but only if comfortable.

Common Mistakes to Avoid

To ensure safety and maximize the benefits of Wild Thing, be mindful of these common errors:

• Collapsing in the Supporting Shoulder/Wrist: Ensure you are actively pressing through your supporting hand, lifting out of your shoulder joint, and not letting your shoulder shrug up towards your ear. Distribute weight evenly across the palm.
• Straining the Neck: Avoid letting your head hang limply or crunching your neck. Keep your neck long and integrated with the curve of your spine.
• Dumping into the Lower Back: This is a common and potentially injurious mistake. Actively engage your glutes and core to lift your hips and support the lumbar spine, distributing the backbend throughout the entire spine, not just the lower back.
• Lack of Hip Lift: If the hips aren't lifted sufficiently, the full expansion and backbend of the pose cannot be achieved, and the benefits are diminished.
• Rushing the Transition: Move slowly and with control into and out of the pose. Rushing can lead to instability and potential injury.
• Holding Breath: Maintain a steady, deep breath throughout the pose. Holding your breath can create tension and limit your ability to expand.

Safety Considerations and Contraindications

Wild Thing is a powerful pose, and certain conditions warrant caution or complete avoidance.

• Wrist Injuries: Individuals with carpal tunnel syndrome, sprains, or other wrist injuries should avoid this pose or use extreme caution and modifications (e.g., forearm variation).
• Shoulder Injuries: If you have rotator cuff injuries, shoulder impingement, or other shoulder issues, modify the arm position or avoid the pose until cleared by a healthcare professional.
• Neck Issues: For those with cervical spine issues, disc problems, or severe neck stiffness, keep the neck neutral and avoid dropping the head back.
• Lower Back Pain: If you experience acute or chronic lower back pain, proceed with extreme caution. Ensure proper core and glute engagement to protect the lumbar spine. If pain occurs, exit the pose immediately.
• High Blood Pressure or Heart Conditions: Due to the inversion and backbend, individuals with these conditions should consult their doctor before attempting.
• Pregnancy: This pose is generally not recommended in later stages of pregnancy due to the deep backbend, abdominal compression, and balance requirements.
• Recent Surgery: Avoid if you have had recent surgery on the abdomen, chest, or hips.

Always listen to your body and prioritize safety over depth in any yoga pose. If you experience any sharp pain, discomfort, or dizziness, gently come out of the pose.

Integrating Wild Thing into Your Practice

Wild Thing is best placed in a yoga sequence after a thorough warm-up that includes sun salutations, core strengthening, hip openers, and gentle backbends. It serves as an excellent peak pose before moving into counter poses like Child's Pose (Balasana) or a gentle supine twist, and then a cool-down. Approach Wild Thing with a sense of playfulness and exploration, allowing the pose to unfold naturally as your body gains strength and flexibility.