Yoga · Intermediate
Wild thing
Camatkarasana
Also called Flip dog, Rock star pose
Wild thing is an open, playful backbend that grows out of side plank. One foot steps back behind you, your hips lift, and your free arm reaches long overhead. It asks for a strong supporting shoulder, so it helps to build into it slowly.
How to do Wild thing
- 1Start in plank pose with your hands under your shoulders.
- 2Shift your weight into your right hand and roll onto the outer edge of your right foot for side plank.
- 3Press firmly through your right hand and lift your hips.
- 4Bend your left knee and step your left foot back behind you, placing the ball of the foot on the mat.
- 5Lift your hips higher and let your chest open toward the ceiling.
- 6Reach your left arm long overhead, past your ear, with your palm facing the floor.
- 7Keep pressing the floor away with your right hand so your shoulder stays strong and away from your ear.
- 8Hold for three breaths, then lower your hips, bring your left hand and foot back to plank, and switch sides.
Common mistakes and how to fix them
The supporting shoulder sinks toward the ear.
Press the floor away through your whole hand and draw your shoulder blade down your back. Return to side plank if it keeps sinking.
The hips drop toward the mat.
Press down through both feet and lift your hips before you reach your arm overhead.
The head drops back and the neck crunches.
Keep your head in line with your spine, or let it release back only as far as feels easy.
The weight lands heavily in the heel of the hand.
Spread your fingers and press through your knuckles and fingertips to share the load.
Modifications
- Keep your bottom knee on the mat and step your top foot behind you for a gentler version.
- Keep your top hand on your hip instead of reaching overhead.
- Practice side plank on its own until the supporting arm feels steady.
- Keep the backbend small and focus on lifting the hips.
Benefits
- Opens the chest and the front of the shoulders.
- Stretches the hip flexors of the leg that steps back.
- Strengthens the supporting arm and shoulder.
- Builds balance and body awareness.
Breath
Inhale as you lift your hips and reach your arm overhead. Keep breathing smoothly through the hold, and come out if your breath starts to strain.
Take care
Take care with wrist, shoulder, or lower back injuries, and keep the backbend small. Build strength in side plank and comfort in bridge pose first, and stop if you feel sharp pain.
Wild thing questions
Is wild thing a backbend?
Yes, wild thing is a backbend that opens the chest and the front of the hips. You can keep the bend small and still feel the pose.
How do I get into wild thing from downward dog?
Lift one leg into three-legged dog, bend that knee, and open the hip. Then shift your weight into the hand on the same side as your standing foot, roll onto the outer edge of that foot, and let the lifted foot land behind you.
Is wild thing safe for beginners?
Wild thing asks for steady shoulders and wrists, so it suits people who feel comfortable in side plank. Start with the bottom knee down and keep the backbend small.
