What is the Wild Thing Pose? 

Wild Thing cultivates a profound connection with your mind, body, and breath, infusing joy into your practice. By energetically expanding your chest, throat, and third eye, this backbend unlocks a sense of liberation within you. As you inhale deeply and extend your top arm over your ear, a surge of wild energy may engulf you, igniting the belief that your wildest dreams are within grasp. Physically demanding, this posture demands both strength and flexibility. Balancing on one hand and the outer edge of your foot requires tapping into your inner power. Transitioning from One-Legged Downward-Facing Dog to grounding your leg behind you challenges your flexibility and agility.

Position type: Arm strength and balance 

Posture type: Balancing

Ideal for: Flexibility 

Targets: Arms, shoulders, core

Pose level: Intermediate 

How to prepare for the Wild Thing Pose? 

Arm, shoulder and core strength

Building arm, shoulder, and core strength is imperative for mastering the Wild Thing Pose. Consistent practice of Surya Namaskars, variations of the low plank, and dynamic movements like transitioning between low plank, high plank, and downward-facing dog pose aids in developing the required strength. Moreover, integrating preparatory poses such as dolphin pose, cow-face pose, and push-ups effectively targets the shoulder and core muscles. Additionally, core-strengthening postures like boat pose, chair pose, warrior poses, and triangle pose contribute to enhancing stability and strength, laying a solid foundation for mastering yoga poses such as Camatkarasana.

Balance

Enhancing balance is essential for establishing stability in the Wild Thing Pose. Engaging in upright balance poses such as tree pose, eagle pose, and dancer’s pose can effectively improve balance while standing. Arm balancing postures often pose a significant challenge for many yoga practitioners. However, mastering supported Crow Pose and Scorpion Pose with the assistance of a wall can greatly improve balance and prepare you individuals for various balancing poses. For those seeking an inverted balance experience, starting with shoulder-stand and supported headstand is recommended to develop a strong foundation.

How to do the Wild Thing Pose 

Getting into the pose 

• Begin in a high plank position, with your wrists directly under your shoulders and your feet hip-width apart.
• Shift your weight onto your right hand and roll onto the outer edge of your right foot, stacking your left foot on top.
• As you inhale, lift your hips and pivot on your feet, allowing your torso to open towards the left side of your mat.
• Extend your left arm towards the sky, reaching it overhead as you let your head gently fall back, keeping your neck relaxed.
• Engage your core to maintain stability, and press firmly into your right hand to lift your chest towards the sky.
• Allow your gaze to follow your extended left arm or look towards the ceiling if it feels comfortable for your neck.
• Hold the pose for several breaths, feeling a deep stretch through your chest, shoulders, and spine.

Getting out of the pose

• To release, exhale as you carefully lower your hips back down to the starting position, returning to a high plank.
• Repeat the pose on the opposite side, shifting your weight onto your left hand and opening your torso towards the right side.

Key Alignments in Wild Thing Pose

• Ensure that your shoulders are stacked vertically over your supporting wrist. This alignment helps to maintain stability and prevent strain on the wrist joint. 
• Keep your hips lifted and squared as you extend into the pose. Avoid collapsing the hips towards the floor or letting them sag downwards. 
• Press firmly into the supporting foot and engage the muscles of the legs to create a strong foundation. Stack your top leg directly over the bottom leg, ensuring that both legs are active and engaged. 

What are the benefits of the Wild Thing Pose? 

Wild Thing Pose offers a multitude of benefits for both the body and mind. Physically, this heart-opening backbend stretches and strengthens the chest, shoulders, and spine, improving flexibility and mobility in these areas. By opening the front body, Wild Thing also helps to counteract the effects of sitting and hunching over, promoting better posture and alignment. Additionally, the pose engages the muscles of the arms, core, and legs, building strength and stability throughout the entire body. Beyond the physical benefits, Wild Thing Pose stimulates the energy centers of the body, promoting feelings of vitality and rejuvenation. It can help alleviate stress, anxiety, and fatigue, while also boosting mood and confidence. As a dynamic and expressive posture, Wild Thing encourages practitioners to embrace their wild, adventurous spirit, fostering a sense of freedom and liberation both on and off the mat. Overall, incorporating Wild Thing Pose into a regular yoga practice can lead to improved physical well-being, mental clarity, and emotional balance.

What are the contraindications of Wild Thing Pose? 

Those with wrist injuries or carpal tunnel syndrome should approach this pose with caution, as it places weight on the hands and wrists. Similarly, individuals with shoulder injuries, such as rotator cuff issues or impingement, may find the overhead arm position in Wild Thing to be challenging or aggravating. Individuals with neck injuries or cervical spine issues should avoid excessive neck extension in this pose to prevent strain or discomfort. Additionally, those with low back pain or sacroiliac joint dysfunction may need to modify or avoid Wild Thing altogether, as the deep backbend can exacerbate these conditions. 

What are the counterposes of Wild Thing Pose? 

Practice Child’s Pose for a few minutes and relax here by taking a few deep breaths. You can also do the Downward-facing Dog Pose after doing the Wild Thing Pose. 

Variations of the Wild Thing Pose

• Begin by practicing the Three-Legged Downward-Facing Dog Pose and gradually transition into Wild Thing Pose. Start in Downward-Facing Dog Pose, then lift your right leg upward, bending the knee, and guide your foot towards your left hip.
• To begin with support, start by kneeling with one knee down. From the starting position of cat-cow pose, extend your right arm out to the side and rotate your torso to the right. Straighten your right leg, elongating it behind you, and guide it towards the left side of your mat. Optionally, you can sweep your right hand around and overhead to further open your chest towards the ceiling.

Advice for Beginners 

If Wild Thing feels daunting, attempt a modified version by practicing Downward-Facing Dog with the right leg lifted, hip opened, and knee bent. With each inhale, gently encourage your right heel to move closer to the ground, pausing if you encounter any discomfort. As you progress, gradually rotate the bottom hand outward. Take your time and aim to bring the right foot to the floor, without rushing or feeling pressured to hurry the process.

Shvasa tips 

• Remember to keep the core muscles engaged to support the hips and maintain stability throughout the posture.
• It is crucial for practitioners to listen to their bodies and modify as needed to avoid injuries. 
• Practice under the guidance of a certified yoga teacher to learn the right alignment and techniques. 

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Learn how to practice Wild Thing Pose as well as preparatory poses that work towards improving arm, shoulder, core strength and balance LIVE on Shvasa.