Challenge Pose : Camatkarasana

There is something wildly expressive and beautiful when Camatkarasana is in a Flow class repertoire. Fairly new in the asana mix (and by 'new', I mean not in the classical Hatha line-up), Camatkarasana is more popularly known in today's Vinyasa classes as "Wild Thing" or "Flip-The-Dog". I've even heard one teacher call it "Half Wheel Flip Over". 

Yoga Journal poetically translated Camatkarasana as the "ecstatic unfolding of the enraptured heart". As a die-hard romantic, I often use Camatkarasana as a playful insert in my Vinyasa classes. It's like a graceful dance move that first teases, then unfolds to express openness, freedom, creativity and unbridled Anahata joy.

Camatkarasana is a combination of strength from the arms, side body, and open hips, to lift us up into a liberating backbend. Please warm up with at least 5 rounds each of Sun Salutations A and B, with some additional backbends like Dhanurasana (Bow Pose) and hip openers like Baddha Konasana (Bound Angle Pose) and Pigeon prep. Please practise with compassion, and avoid if you are experiencing wrist problems or rotator cuff issues.

There are a few ways to flow into the Wild Thing. Here, we will be Flipping the Dog, from...well, Downward Facing Dog. 

Step 1 : The Dog

Start in Downward Facing Dog (Adho Mukha Svanasana). Palms are shoulder-width apart, and finger knuckles pressing down firmly. Firm in the belly and corset in the ribs. Feet stay hip width apart, as you strongly ground the arms and legs. Take a few breaths here to prepare.

Step 2 : The Reverse Pigeon

On an inhale, lift your right leg up and on an exhale and bend the knee. Energise the right leg, externally rotate to open the right hip, and keep extending through the toes. Some call this pose "Reverse Pigeon". Keep your shoulders squared, and both sides of the body equally extended. Stay here for a few breaths to enjoy the hip opening and the psoas stretch.

Step 3 : The Drop

Keep reaching those right toes over to the left, and prepare to make the transition to The Drop. As your right foot reaches toward the ground behind you, slowly start to shift your weight to your left hand, and pivot to the outer edge of your left foot. As the right foot touches down, come to the ball of the right foot (as if you're wearing a stiletto), keep the right knee bent, and start to spin the left ribcage to the right, and lift your heart and hips up toward the sky. Keep your core actively engaged so that you don't dip into the lower back as this will cause compression.

Step 4 : The Flip

Press strongly onto the sole of the left foot, straighten the left leg, and let your right arm soar overhead as you seamlessly flow with the breath, and fully express the asana in your own terms. Keep drawing the shoulder blades away from the ears, hug your inner thighs towards one another and let your head drop back as you briefly flip your perspective upside down. Stay for a few breaths, turn to your left and make your way back to Downward Facing Dog before practising the second side.

Challenge Pose : Sirsasana II (Tripod Headstand)

Sirsasana II (Tripod Headstand)

I received an email recently, requesting for a breakdown for Tripod Headstand (Sirsasana II). This practitioner had previously attended my Inversions 101 Workshop a couple of months ago, but found that she has yet to gain confidence and stability in this asana. I hope the following steps help. Please remember that this is an intermediate asana - practice with intelligence, awareness and compassion, and use a wall where necessary. Slowly wean yourself from the wall by inching away from it as you gain more confidence in the asana. Please avoid if you have high or low blood pressure, neck pain, dizziness or have had recent surgery.

Step 1.

Please warm up with 8 to 12 rounds of Sun Salutations first before preparing yourself for Sirsasana II. From Child's Pose, place your palms shoulder-width apart, and the crown of your head on your mat in front of your palms. Your head and both palms should form a triangle, and this would be your tripod base.
(Problem locating the crown of your head? You know how runway models balance a book on their heads to train to walk with a perfect posture? The place on top of the head where the book is balancing on, is the crown).
Lift your knees off the mat and walk towards your arms. Place one knee then the next onto your triceps, engage your legs by hugging your inner thigh muscles (adductors) towards the midline. You can either point or flex your toes here. It is very important at this stage, to hug the arms into the midline and not allow the elbows to splay (otherwise you'll lose the 'power in the arms'). As you can see, the arms are in "Chaturanga" mode, where the elbows are stacked directly over the wrists.
Engage your core muscles, stack your hips over your shoulders, and lift the shoulders away from the elbows so that you're not compressing the neck. Stay here for a few breaths, and then rest in Child's Pose.

Step 2.

Once you've found comfort in the first stage, it's time to get to the halfway mark. Still firing up your inner thighs and hugging them into the midline, slowly start to lift your knees off your upper arms and bring your thighs parallel to the floor. Remember the rules of engagement : lift the shoulders away from the elbows, and don't let the elbows splay. Find your centre of gravity here, and enjoy hovering in Half Tripod for a few breaths, and then rest in Child's Pose, OR

Step 3

Actively reach through your toes, and extend both legs up, up, up. Stay as compact as possible, and don't rush the experience of coming into the full Sirsasana II. When you've maintained your centre of gravity, you'll find lightness in the asana, and not feel like there is too much pressure on the head, or crunching in the neck. According to B.K.S Iyengar in his book Iyengar : The Yoga Master, the weight ratio in Sirsasana II is 60% on the head and 40% on the hands/arms.

Practise with relaxed breaths and patience - eventually the full expression of the asana will unfold. And remember to have fun along the way.

"It always seems impossible until it's done" ~ Nelson Mandela.