The Wild Thing pose, also known as Flip Dog, is a dynamic and expressive advanced yoga pose that requires strength, flexibility, and balance.
It’s a relatively new pose commonly practiced in Vinyasa yoga that starts from a Downward-Facing Dog and involves lifting one leg up, and behind so the heart opens to the sky.
It’s important to practice this pose under the guidance of a qualified yoga instructor, as it can be challenging and requires proper alignment and technique to avoid injury.
Pose Details
| Difficulty Level: | Advanced |
| Sanskrit Name and Pronunciation: | Camatkarasana (cah-maht-kar-AH-sah-nah) |
| Pose Type: | Chest Opener |
How to Do the Wild Thing Pose
- Start in a Downward-Facing Dog (Adho Mukha Svanasana) with your feet hip distance apart and your hands shoulder distance apart.
- Shift your weight onto your right hand and lift your left leg off the ground.
- Bend your left knee and reach your left arm behind you, catching hold of your left ankle or the outer edge of your left foot.
- At the same time, lift your hips and chest up towards the sky, arching your back and forming a backbend. Gaze upwards as you hold the pose, keeping your shoulder blades relaxed and your core engaged.
- Lower your left leg back to the ground to exit the pose and slowly return to a downward-facing dog.
- Take a few deep breaths in this position before repeating the pose on the right leg.
Muscles Worked
| Shoulders: | Deltoids, Rotator Cuffs |
| Core: | Rectus Abdominis, Obliques |
| Back: | Erector Spinae, Latissimus Dorsi, and Rhomboids. |
| Gluteal: | Gluteus Maximus, Gluteus Medius, Gluteus Minimus |
| Leg: | Quadriceps, Hamstrings, Hip Flexors, Calves |
Benefits
While there are many research-backed mental and physical benefits of yoga, there are few — if any — official studies on the wild thing pose. However, it’s generally believed that practicing the wild thing pose provides several health benefits.
Improves Flexibility
The Wild Thing pose requires a combination of shoulders, chest, and hip flexibility and the ability to extend the spine into a deep backbend. Practicing this pose can help increase flexibility in these areas over time.
Builds Strength
The Wild Thing pose requires a significant amount of upper body and core strength to hold pose. Practicing this pose can help build strength in the arms, shoulders, and core muscles.
Increases Balance
The Wild Thing pose involves balancing on the right or left hand, which can help improve balance and coordination.
Opens the Chest and Shoulders
The backbend aspect of this pose helps to open the chest and shoulders, which can help improve posture and breathing.
Promotes Relaxation
The Wild Thing pose requires a combination of focus, balance, and strength, which can help to calm the mind and promote relaxation.
Drawbacks and Risks
With regular practice and proper form, the Wild Thing pose can help improve strength, flexibility, and balance in the body.
That said, it’s important to practice this pose under the guidance of a qualified instructor in a private or group yoga class, as it can be challenging and requires proper alignment and technique to avoid injury.
Some potential risks of the Wild Thing pose include potential injuries to the:
- Shoulders: The Wild Thing pose requires significant strength and stability in the shoulders. If the shoulders are not strong enough or not aligned properly, there is a risk of injury to muscles in the shoulder as well as the shoulder girdle (the clavicle and scapula bones).
- Lower Back: The backbend aspect of the Wild Thing can strain the lower back if not performed with proper alignment. It’s important to keep the core engaged, and the lower back extended, rather than rounded, to avoid strain on the lower back.
- Wrists: The Wild Thing pose involves balancing on one hand, which can put a strain on the wrist joint if not performed with proper alignment. It’s important to keep the wrist in a neutral position and avoid hyperextending the joint.
- Knees: The Wild Thing pose involves lifting one leg off the ground and reaching for the ankle or foot. If the knee is not aligned properly, there is a risk of strain or injury to the knee joint.
If you experience discomfort or pain while practicing this pose, stop immediately, modify it, or come out of it. It’s also important to warm up properly before attempting this pose and gradually build up to its full expression.
Common Mistakes
Here are a few common mistakes to avoid when practicing the wild thing pose.
- Not Warming Up: It’s important to warm up before attempting the Wild Thing pose to help prevent injury. This can include yoga practices such as sun salutations, downward-facing dogs, and other poses that help warm the shoulders, back, and core muscles.
- Rounding the Lower Back: The backbend aspect of the Wild Thing pose can put a strain on the lower back if not performed with proper alignment. It’s important to keep the core engaged, and the lower back extended, rather than rounded, to avoid strain on the lower back.
- Hyperextending the Wrist: The Wild Thing pose involves balancing on one hand, which can put a strain on the wrist joint if not performed with proper alignment. It’s important to keep the wrist in a neutral position and avoid hyperextending the joint.
- Misaligning the Knee: The Wild Thing pose involves lifting one leg off the ground and reaching for the ankle or foot. If the knee is not aligned properly, there is a risk of strain or injury to the knee joint.
- Not Using Props: If you’re new to the Wild Thing pose or have limited flexibility or strength, it can be helpful to use props such as blocks or blankets to support the body and help you find proper alignment.
Modifications and Variations
If you’re new to this pose or have limited flexibility or strength, several modifications can help you build up to the full expression of the pose.
Here are some modifications you can try:
- Use Props. If you’re having trouble reaching your foot or ankle, you can use props such as blocks or blankets to support your body and help you find proper alignment. Place the blocks or blankets under your hand or foot to help lift your body off the ground.
- Practice on Your Knees. You can try practicing on your knees if you have trouble holding the pose on one foot. Place your hands on the ground and lift one leg, reaching for your ankle or foot. This modification can help you build strength and stability in the pose.
- Practice with a Wall. If you’re having trouble finding balance in the Wild Thing pose, try practicing with a wall for support. Place your hands on the wall and lift one leg off the ground, reaching for your ankle or foot. This modification can help you find stability and build confidence in the pose.
- Practice the Downward-Facing Dog Pose. This pose can help stretch and strengthen the back muscles, preparing you for the Wild Thing pose.
One-Legged Wild Thing Pose
In this variation, you’ll perform the Wild Thing pose on one leg rather than lifting one leg off the ground.
- Start in a downward-facing dog and shift your weight onto your right hand.
- Lift your left leg off the ground and reach your left arm behind you, catching hold of your left ankle or the outer edge of your left foot.
- As you do this, lift your hips and chest toward the sky, arching your back and forming a backend.
- Gaze upwards as you hold the pose, keeping your shoulders relaxed and your core engaged.
Wild Thing with Bind
You’ll add a bind to the Wild Thing pose in this variation. To do this, start in a downward-facing dog and shift your weight onto your right hand. Lift your left leg off the ground and reach your left arm behind you, catching hold of your left ankle or the outer edge of your left foot. As you do this, lift your hips and chest up towards the sky, arching your back and forming a backbend. Reach your right arm behind your back and try to bind your right wrist with your left hand. Gaze upwards as you hold the pose, keeping your shoulders relaxed and your core engaged.
Flying Wild Thing
You’ll add a handstand to the Wild Thing pose in this variation. To do this, start in a downward-facing dog and shift your weight onto your right hand. Lift your left leg off the ground and reach your left arm behind you, catching hold of your left ankle or the outer edge of your left foot. As you do this, lift your hips and chest up towards the sky, arching your back and forming a backbend. Then, lift your right leg off the ground and push off with your right hand, bringing your feet off the ground and into a handstand position. Gaze towards your hands as you hold the pose, keeping your shoulders relaxed and your core engaged.
