Vinyala

Pose sheet

Wild Thing Pose

Camatkārāsanaचमत्कारासन

Arch your torso over one hand and both feet, with one knee bent.

Open this pose in the 3D body

Steps

Support

Right palm, right foot’s outer edge, and left forefoot.

Enter

  1. Start in Downward-Facing Dog.
  2. Weight your right hand; roll onto your right foot’s outer edge.
  3. Exhale: step your left forefoot behind you, bending that knee.
  4. Inhale: press both feet down; lift your hips and chest.
  5. Reach your left arm overhead; gently extend your neck.

Hold

  1. Press your right palm down; distribute support between both feet.
  2. Keep your right leg straight and your left heel lifted.
  3. Lift your hips using your legs; arch your upper back too.
  4. Let your left shoulder blade follow your raised arm.

Exit

  1. Exhale and engage your abdomen before turning.
  2. Turn toward the floor and place your left hand down again.
  3. Return to Downward-Facing Dog; repeat on the other side.
Breathing
Inhale as you lift your hips; keep breathing.
Gaze
Toward the ceiling.
Duration
5–10 breaths per side.

Adapt

Adaptations

  • Knee groundedGround right hand and knee; extend left leg behind, crossing rightward.
  • Preparation without flippingStay in Three-Legged Dog with your knee bent and hip open.

Variations

  • Flip Dog: both feet parallel, both knees bent.
  • Bound variation: free hand holds ankle; that foot lifted.

Signals of effort

  • Weight on one extended wrist.
  • Asymmetrical foot placement; one heel lifted.
  • Sustained extension of the spine and neck.
  • Torso changes orientation during entry and exit.