Camatkarasana is better known colloquially as ‘Wild Thing’. It’s a wonderfully powerful pose that does require strength and stability through the shoulders and hips. It is an extended position that opens the shoulders and upper back as well as the thighs and hips. It requires a lot of balance and whilst it is is a power move, it has a wonderfully open aspect to it - indeed it is meant to open the heart and expressing your ‘power and freedom’.
When I was thinking about the top 4 movement patterns that i liked I did come up with the classic ‘downward dog’ from my yogic background which is such a staple of any practice. And in performing Camatkarasana you actually start in Adho Mukha Svanasana (downward dog) as the position from which you launch into the pose so it clocks that basic movement pattern which I believe is something we should all be able to do.
I also like this pose as one of my top positions because it is challenging. It really asks a lot of stability from the shoulder in a very extended position and I regard this as being a most fundamental function of a healthy shoulder. To be able to support the body in an extended and rotated position means that the shoulder is healthy and functioning well. Any restriction in the shoulder will be exposed by the end position of this pose and that reveals a shoulder joint that may only be stable in certain positions and not in a tricky extended line.
The movement into this position also requires an opening of the hips and quads that is in a desirable range of motion for functional movement. The extension of the hips and the pushing upwards in the end position is ‘strength with length’ which essentially means that not only is the bulk of the muscle fibres in the belly of the stressed muscle is healthy but the tendons themselves are strong and yet able to extend to their end range of motion under load. This is a highly desired strength as when you are in extended positions and something loads you up - like a fall, or something falling on you, a ‘length with strength’ component will be able to withstand this load without breaking more than a bulked up shortened muscle.
The other aspect of this movement is the body supported in a trident position. This means that the three points are suspending the weight of the body in a stable position and as there is only one arm in contact with the floor, that shoulder is healthy enough to be able to be a structurally supportive element. It also requires a co-ordination of the hips and legs to be strong enough to stabilise with the extended shoulder and this co-ordination is great for building nervous synchronicity and the control of moving in and out of the pose.
The other advantage of this pose is it’s multi dimensional involvement of multiple structural elements. The neck and spine get a wonderful extension in this pose and because there is rotation involved. the individual spinal segments are asked to move within their greater range of motion as well as being able to support the extended position with core strength and the upper spinal column. Reinforcement of these muscles in this pose builds strength in the upper torso when the pose is held for 10-15 breaths and is a great way to undo much of the postural influence of desk bound duties.
So - How To Do It
Starting in Adho Mukha Svanasana (downward facing dog)
Bring your weight into your R hand and roll onto the side of your R foot (as in side plank - Vasisthasana)
Keeping the scapula against your ribs and your R hand strong, on an inhalation lift your hips and bring your top leg into a bent position reaching the toes for the floor in an arcing, sweeping motion until you find the floor in an extended position of the hips and a bent knee. Ensure you are pushing into your supporting arm and bring your scapula against your rib cage in a strong supported position.
On the next inhalation, push your hips high into the air diving into your lumbar extension as you sweep your top arm backwards, opening your thoracic ribs and heart in a sweeping extension whilst extending your neck and head looking backwards.
Hold for 10-15 breaths and then return to Downward Dog by bringing your body into a 3 legged downward dog and returning to adho mukha svanasana.
There are certain conditions that may be contraindications for this position the most notable being any carpal tunnel syndrome or wrist issues as well as shoulder stabilising issues such as a rotator cuff injury or chronic weakness of the gleno-humeral joint.
This movement pattern is such an elegant position and is an 'energising pose that is used to help combat fatigue. It is a challenging position and slightly scary if you have not attempted it before. In yogic translations it is described as a ‘ecstatic unfolding of the enraptured heart’ and it does have a very succinct pathological euphoria about it. As a mover its got a sense of standing on the tip of the bow of the Titanic with Celine Dion playing in the background… yes it’s that good. Being able to hold it and work with it in a flowing motion gives you a sense of power and freedom at the same time. Elegant and dynamic and strong with extension. That’s why we love it.
