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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Uttana Shishosana: Extended Puppy Pose
ADJUSTMENTS | BENEFITS | SEQUENCING | SANSKRIT | STEPS
An intelligent pose to help lengthen the spine and relieve mental stress, uttana shishosana (OO-ta-NAH she-SHO-sahna), is a hybrid pose — a cross between balasana (child’s pose) and adho mukha svanasana (downward facing dog). Uttana shishosana is a great way to energize the physical and subtle bodies for when you’re feeling fatigued, or when you’ve been stuck behind a desk or in a chair all day. Energetically, the posture has the benefits of increasing both self-confidence and self-love.
Philosophy + Origin
Uttana shishosana is a great reminder of why we practice yoga: to feel better and to find tools to help us live our best lives. Named because of the way dogs and puppies stretch, this posture, while far from fancy, is effective in its simplicity. As humans, it’s easy to want to complicate life, always looking to the past or future in order to find meaning.
Dogs, on the other hand, are great at being present. Loyal and playful, our canine companions have a lot to teach us about relaxing and taking care of ourselves and those we love. As you practice extended puppy pose, allow yourself to settle into your senses. Allow yourself to linger (and lengthen) in the feel-good sensations.
