Camatkarasana (Wild Thing or ‘Flip Dog’) is a fun, dynamic, and challenging yoga posture. It’s a pose that requires strength and suppleness in both the shoulder and hip joints, as well as in the core (front, back and side core muscles of the spine). If done improperly, without the necessary preparatory joint warm-up and muscle activation, and/ or if previous injuries are not appreciated or honoured, Camatkarasana and the transitions in and out of it can cause repetitive motion disorders and/or traumatic injuries.
Wild Thing Pose Basics
Also Known As: Rock Star, Flipping the Dog, Flip Dog
From Vasisthasana (Side Plank Pose) inhale and take the left foot back as you twist the hips and place the right foot firmly on the ground.
Bending the left leg place the left foot on the balls of the foot with the heels raised off the floor. While doing this the chest and hips are gently turned upward with the help of the rotation of the left shoulders and the twist of the left side of the hips.
Exhale and take the left hand extending behind and gently throw the head back. The torso along with the neck is in a backbend as you balance on the right hand, right foot and the balls of the left foot.
Stay here keeping the body light with the neck in a backbend and without putting pressure on the right hand and wrist. Breath slow and deep to remain in balance for about 4-6 breaths.
To release, turn the head looking straight, bring the back foot in front, and placing the hands on the floor come to Adho Mukha Svanasana (Downward Facing Dog Pose).
Take a few breaths to extend the hips and back for about 3-4 breaths.
From here, turn towards the left side balancing on the left arm to go into Vasisthasana (Side Plank Pose). Follow the same steps to go into Camatkarasana (Wild Thing Pose) taking the torso in a backbend as you balance on the left hand, left foot, and the balls of the right foot.
Release and relax to come to Balasana (Child Pose).
Benefits and Contraindications
Opens the chest and shoulders
Stretches and strengthens the back muscles
Opens the hip flexors
Invigorates the body and mind
Do not practice it with carpal tunnel syndrome
Avoid this posture in case of any injury in the wrists, elbows, back, or rotator cuff muscles
People with high blood pressure or any heart ailments must skip this practice
It is not a good idea to perform this pose with a heavy head
Modifications, Props and Tips
Practice Downward Facing Dog with one leg lifted and the knee bent to open the hip. This can help the body get familiar with the shift in weight in preparation for the eventual flip to wild thing.
Hand gestures: place your hand over your heart or extend your arm over your head with your hand in gyan mudra.
A digital marketer in love with yoga and everything that goes along with it.
In 2021, her huge passion for yoga led her to yoga teacher trainings.
After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva.
To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics.
Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga.
At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.