In the world of yoga, there are poses that get all the attention—Warrior II, Downward Dog, Tree Pose. And then there’s Wild Thing, also known as Camatkarasana—the underdog of heart openers that somehow manages to be powerful, freeing, and totally joyful all at once.
If you’ve never tried Wild Thing or haven’t taken it seriously before, you’re missing out on more than just a flashy backbend. This pose opens up your chest, builds shoulder and core strength, enhances flexibility, and connects you with a sense of playful energy that few other asanas can offer.
Whether you’re a seasoned yogi or a total beginner, Wild Thing asana is one pose you need to know about. Let’s explore what it is, how to do it safely, why it’s so beneficial, and how to weave it into your yoga flow with confidence.
What Is Wild Thing Asana?
In Sanskrit, Camatkarasana roughly translates to “the ecstatic unfolding of the heart.” Sounds poetic, right? And it truly feels that way.
Wild Thing is a dynamic backbend and heart opener, somewhere between a side plank and a full wheel. It’s not just about flexibility—it’s about expansion, trust, strength, and creativity. You flip your dog (literally) and open your body in a direction you might not be used to—up and back.
It might look complex, but once you break it down step by step, it becomes accessible—and extremely rewarding.
How to Get Into Wild Thing (Step-by-Step)
Before you jump into Wild Thing, it helps to warm up your shoulders, spine, and wrists. Think: cat-cows, cobra, side plank holds, and a few rounds of downward dog.
Here’s a breakdown of how to ease into Wild Thing from Downward-Facing Dog:
- Start in Downward Dog, spreading your fingers wide and pressing evenly through your hands.
- Lift your right leg high behind you for a Three-Legged Dog.
- Bend your right knee, opening up your hip and allowing your right foot to fall toward your left glute.
- Now here’s the fun part: flip your dog. Shift your weight into your left hand and pivot your right foot down behind you, placing it flat on the floor.
- As your foot lands, lift your hips up and press your chest toward the sky. Your right arm should sweep overhead in a soft arc, opening your heart and chest.
- Hold and breathe. Let the pose feel expansive. After a few breaths, reverse the motion to return to Downward Dog.
Repeat on the other side to balance things out.
What Muscles Does Wild Thing Work?
You might be surprised by how many areas this pose activates:
- Shoulders and chest – Massive opener for tight, rounded shoulders
- Upper and mid back – Promotes strength and flexibility in the thoracic spine
- Core and obliques – You need strong abs to stabilize during the flip
- Glutes and hamstrings – Lifting your hips requires serious lower body activation
- Wrists and arms – Stability comes from your base arm pressing into the ground
This pose is a full-body challenge—but in a way that feels organic and empowering, not forced.
Top Benefits of Wild Thing Asana
There’s a reason many yoga instructors call Wild Thing a “feel-good” pose. Beyond the physical perks, it offers a serious mental and emotional lift too.
1. Opens Your Heart (Literally and Energetically)
Backbends are associated with vulnerability and emotional release. Wild Thing lets you open your chest wide and breathe into areas you might not usually access. Many practitioners describe it as “liberating” or “freeing.”
2. Improves Shoulder and Spine Mobility
Sitting at a desk all day? Scrolling on your phone? Wild Thing counteracts that hunched-forward posture with a juicy stretch through your shoulders and thoracic spine.
3. Builds Strength Through Balance
While it looks graceful, this pose requires real core and shoulder strength to hold. Practicing it regularly can help with your balance, stability, and even transitions into more advanced poses like wheel or wild-legged upward bow.
4. Boosts Mood and Confidence
There’s something bold about flipping your dog and opening yourself to the sky. It takes courage, and doing it well can create a ripple effect of confidence—both on and off the mat.
5. Encourages Playfulness and Creativity
Wild Thing is not a rigid pose—it invites freedom. You can transition in and out of it in different ways, move slowly or fluidly, and explore what feels right in your body.
Common Mistakes and How to Avoid Them
Like any backbend or weight-bearing pose, form is everything. Here’s what to watch for:
Mistake 1: Collapsing in the Shoulder
If your supporting arm (usually the left) is shrugging up toward your ear or sinking, you’re risking injury. Focus on pressing firmly into the mat and externally rotating your shoulder for support.
Mistake 2: Dropping the Hips
Wild Thing should feel like a lift—not a sag. Engage your glutes and core to keep your hips elevated and create that beautiful arch.
Mistake 3: Overarching the Lower Back
This happens if you force the backbend. Instead, breathe into the space and let the movement come from your upper back and heart center, not just your lumbar spine.
Mistake 4: Forgetting to Breathe
Don’t hold your breath! Wild Thing is about flow and breath. Keep your inhales and exhales deep and steady to fully open up.
How to Modify Wild Thing for Beginners
If flipping your dog feels scary at first (totally normal), try this gentle progression:
- Practice Side Plank first to build balance and shoulder strength
- Do Bridge Pose or Low Lunge with a twist to open the front body
- Try Wild Thing with one foot on a block or wall for added stability
- Keep your arm lower rather than overhead if your shoulders are tight
How to Add Wild Thing to Your Flow
Wild Thing fits beautifully into any vinyasa or power flow, especially if you love dynamic transitions.
Here’s a sample mini-sequence:
- Downward Dog
- Three-Legged Dog
- Wild Thing
- Return to Three-Legged Dog
- Step into Lunge
- Rise to Crescent Lunge
- Open to Warrior II
- Flow into Reverse Warrior
- Vinyasa or hold in Downward Dog
You can also explore Wild Thing to Wheel Pose transitions once you’re ready for deeper backbending.
Final Thoughts
Wild Thing isn’t just a yoga pose—it’s an experience. It blends strength, flexibility, freedom, and emotion all in one fluid movement. Whether you’re looking to unlock tight shoulders, strengthen your core, or just move with more confidence, this pose delivers.
So next time you’re flowing through your practice, give Wild Thing a shot. Let it feel wild. Let it feel freeing. And most importantly—let it feel like you.
