Intermidate

Chamatkarasana

Wild Thing Pose

(cha-mat-ka-ra-sun)

Meaning: chamatkara = miracle or surprise

Table of content

Muscle and Joints:

Arm and shoulder strength

Chest and lung openers

Pelvic Floor Engagement

Spinal Movements:

Lateral Extension (Side Bends)

Preparation

Sit in Vajrasana. Then come into Parvatasana (Mountain Pose). Inhale, exhale, and relax.

Getting into position

Spread your feet a little more than hip-distance apart. Move your weight onto the left hand and onto the outer edge of the left foot. Inhaling, raise your right leg and turn your hips, then torso, upward. Exhaling, lower your right foot onto the floor outside the left foot (lifting your right arm up and facing your torso upward). Shift your weight onto both feet and your left hand equally. Inhaling, arch your back and open your chest, activate the glutes to lift your hips up, and reach right hand out from your heart (past your head and to your side). Exhaling, arch your back, open the chest, and lift the hips farther, relax your head backward, and look out toward your right hand. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, arch farther. Hold with normal breathing for around 30 seconds.

Coming out of position

Slightly relax the body. Exhale. Inhaling, straighten your spine, and lift your head in-line with your spine. Exhale. Inhaling, bring your right arm back around and place on the floor (turning your torso back around), shift your weight to your hands and left foot equally, and bring your right foot back around your body and to the floor. Bring your spine back to a neutral position. Come back into Vajrasana. Inhale, exhale, and relax. Repeat on the other side.

Tips

Be careful with any excess shoulder pressure before you are familiar with this pose.
Try to send your body weight onto the heels and away from your shoulders.
To activate the backs of your legs more, lift slightly up onto the balls of your feet.
Once in position, keep the feet parallel to each other.
Be careful with stability and overstraining hip when sweeping over. Keep calm and in control through the entire motion.
If it is difficult to balance or keep the raised arm straight, you can relax the arm overhead.

Precautions

Avoid

If you suffer from chronic/serious shoulder problems.

Be careful

If you have back pain, Carpal Tunnel Syndrome (hand/wrist issues), rotator cuff injuries (shoulder issues), high blood pressure, or headache/migraine.

Benefits

General

Opens chest, lungs, hips, and pelvis.
stretches shoulders, abdomen, hips, and legs.
improves spinal flexibility.
Strengthens arms, shoulders, upper and lower back, glutes, thighs.
Improves alertness/wakefulness.

Therapeutic

Helps to reduce the symptoms of mild depression.

Eka Pada Purna Vrischikasana
Eka Pada Purna Vrischikasana
Kandharasana
Kandharasana
Chakrasana
Chakrasana