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.