Camatkarasana: Wild Thing Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Camatkarasana (kam-at-ka-RAS-uh-nah) is a joyful pose to open the chest and shoulders while improving balance.
Philosophy + Origin
One translations of camatkarasana is “the ecstatic unfolding of the enraptured heart.” This poetic image reflects the joy many experience when practicing this pose. Because of its ability to stimulate anahata (heart chakra), practicing this pose is said to bring feelings of love, peace, acceptance, and confidence. By leading with our hearts, we live fearlessly and without restraint.
ADJUSTMENTS/MODIFICATIONS:
- 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.
- Option to enter wild thing from side plank rather than down dog: bring your top leg behind you and then push into your bottom hand and arch the back. Once you’ve found the basic shape, the actions described below will be the same whether you enter from down dog or side plank.
STEP-BY-STEP:
- Begin in downward facing dog. Lift your right leg up and bend your knee, working toward stacking right hip over your left. Keep your core engaged.
- Shift your weight into your left hand.
- Roll to the pinky toe side of your grounded (left) leg.
- At the same time:
- Gently lower your right foot toward the ground behind you.
- Slowly lift your right hand off the ground and bring it to your heart center (middle of the chest).
- When the ball mound of your right foot connects to the ground, press down to lift your hips and chest toward the ceiling. The right knee stays bent while the left leg is extended.
- Press down into the knuckles of your grounded hand and draw your shoulder blades toward each other and away from your ears.
- Option to take your gaze in the opposite direction of your extended leg.
- To release, option to lower hips to the ground or unwind back to downward facing dog. Pause for a few breaths then repeat on the other side.
PREPARATORY POSES:
- Upward facing dog | Urdhva mukha svanasana
- Floor bow pose | Dhanurasana
- Side plank | Vasisthasana
SEQUENTIAL POSES:
- Camel | Ustrasana
- Upward facing bow pose | Urdhva dhanurasana
COUNTER POSES:
- Downward facing dog | Adho mukha svanasana
- Childs pose | Balasana
SANSKRIT:
- Camatkara = surprise, miracle
- Asana = pose
PHYSICAL BENEFITS:
- Stretches chest, shoulders and throat.
- Opens the hips and hip flexors.
- Stretches and strengthens the back.
ENERGETIC BENEFITS:
- Energizes body and mind.
- Opens and stimulates the heart center (anahata).
- Cultivates feelings of universal love and acceptance.
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Bhujangasana: Cobra Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
Bhujangasana (boo-jang-GAHS-anna) is a great way to strengthen the upper back and is often practiced as part of a transition back to downward-facing dog in vinyasa yoga. Practicing cobra pose regularly can improve your lung capacity, reduce stress, and stimulate many of the internal organs in your body.
Philosophy + Origin
Although often perceived as evil or dangerous, snakes also have a rich history of power and worship. In some yoga traditions, the energy of kundalini is represented by a serpent resting coiled at the base of the spine. By awakening this snake, we enliven our body’s energy and create a pathway towards enlightenment. This connection with enlightenment is also seen in many portrayals of the Buddha where he is shown with a cobra over his head.
ADJUSTMENTS/MODIFICATIONS:
- Option to swap cobra pose for sphinx pose by placing your forearms on the floor.
- Lengthen the back of the neck to avoid straining the neck and upper back.
- If you experience discomfort in the lower back, bend the elbows more.
