Top arm reaches overHips liftedBack foot lightChest opensWild Thing
Camatkārāsana
Read what the gnome says
Wild Thing! From downward dog, turn onto one hand and the outer foot, lift the hips, and reach the other arm overhead. Open the chest to the sky. Keep the supporting arm strong. Breathe, then switch. Wild gnome.
Works on Chest · Shoulders · Hip flexors · Glutes
How to do it
- Begin in Downward-Facing Dog, then lift one leg and step that foot back.
- Turn the chest open and lift the hips, resting the top hand overhead.
- Press into the supporting hand and foot, open the chest and hold; switch sides.
Common mistakes
- Don’t dump the weight into the supporting wrist.
- Don’t crank the neck.
- Don’t force the back leg bend.
Benefits
- Opens the chest, front of the hips and shoulders.
- Strengthens the muscles along the back.
- Counters long hours of sitting and rounding forward.
Take care: Go easy or skip if you have lower-back, neck or wrist pain, or are pregnant. Stay in the comfortable range and never force depth.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Backbend
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Bridge with Arms OverheadIntermediate
Camel PoseIntermediate
Frog Pose (backbend)Intermediate
Half Bow PoseIntermediate
Half Frog PoseIntermediate
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