Wild Thing anatomy
Wild Thing · Camatkarasana · Tư thế vũ điệu hoang dã
Wild Thing mainly works serratus anterior (right), triceps brachii (right), deltoid, erector spinae; it stretches wrist flexors (right), pectoralis major, latissimus dorsi (left), rectus abdominis; rotator cuff (right), transversus abdominis, gluteus medius (right) stabilize.
Opening the 3D model…
From Side Plank with the supporting hand under the shoulder, bend the top knee and step that foot back behind you, setting it on the floor with the knee bent. The bottom leg stays long with the knee slightly soft, the foot rolling over so the sole meets the floor. Lift the hips high, open the chest to the ceiling and arch the back, reaching the free arm overhead and back with the palm facing the floor, the head relaxed in line. The glutes and hamstrings lift the hips, the back muscles arch the spine and the supporting shoulder bears the load, while the front of the torso, the front hips and the chest lengthen. An advanced backbend: warm up the shoulders and back first and move in slowly; avoid it with wrist, shoulder or lower-back problems or during pregnancy.
Muscles in this pose
Working (contracting): Serratus anterior (right), Triceps brachii (right), Deltoid, Erector spinae, Gluteus maximus, Hamstrings, Quadriceps (right)
Stretching: Wrist flexors (right), Pectoralis major, Latissimus dorsi (left), Rectus abdominis, Iliopsoas, Rectus femoris (left)
Stabilizing: Rotator cuff (right), Transversus abdominis, Gluteus medius (right)
Why these muscles work or stretch
- Serratus anterior · Working (contracting): The supporting hand pushes the floor away, keeping the shoulder blade against the ribs
- Triceps brachii · Working (contracting): Straightens the supporting elbow and bears weight
- Deltoid · Working (contracting): The supporting shoulder bears weight; the top arm reaches overhead
- Erector spinae · Working (contracting): Arches the spine
- Gluteus maximus · Working (contracting): Extends the hips, lifting them high
- Quadriceps · Working (contracting): Keeps the bottom leg long
- Wrist flexors · Stretching: Lengthened as the wrist bends back; still working to press the base of the fingers down and protect the wrist
- Pectoralis major · Stretching: The chest opens toward the ceiling
- Latissimus dorsi · Stretching: The top arm reaches overhead, lengthening the top side
- Rectus abdominis · Stretching: The front of the torso lengthens
- Iliopsoas · Stretching: The hips extend and the front of the hips lengthens
- Rectus femoris · Stretching: Stepped-back leg: hip extended while the knee bends
- Rotator cuff · Stabilizing: Protects the supporting shoulder joint
- Transversus abdominis · Stabilizing: Protects the lower back
- Gluteus medius · Stabilizing: Holds the hips up as in Side Plank
Practice cues
- Stack the wrist under the shoulder and push the floor away so the shoulder doesn't sink
- Press down through both feet and lift the hips first, then open the chest
- Keep the neck long and let the head follow; back off if the lower back feels a sharp pain
Benefits
- Opens the chest, front shoulder and front of the hips
- Strengthens the shoulder, supporting arm and glutes
- Improves the spine's mobility in backbending
Cautions / contraindications
- Avoid with wrist or shoulder pain or injury on the supporting side
- Use caution with low-back pain; stop if it hurts sharply
- Avoid during pregnancy
Easier variations
- Lower the bottom knee to the floor to take some weight off
- Keep the free hand on the hip and only lift the hips and open the chest gently
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Wheel Pose (Upward Bow) Urdhva Dhanurasana
- One-Legged Wheel Pose Eka Pada Urdhva Dhanurasana
- Kneeling Pigeon Pose Kapotasana
- Full Dancer Pose Natarajasana
- Low Lunge Anjaneyasana
- Superman Pose Viparita Salabhasana
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)