Wild Thing is a joyful and liberating pose that invites you to open your heart and move with freedom. As you lift your chest and arch into the backbend, strength meets grace, and movement flows with ease.
This playful posture celebrates openness, reminding you to trust your body, release fear, and embrace the beauty of expression.
How to Do Wild Thing (Step-by-Step)
- Begin in Downward-Facing Dog.
- Shift into Side Plank (Vasisthasana) with the right hand on the floor.
- Step the right foot back behind you, placing the ball of the foot on the mat.
- Lift hips high and arch the spine, opening the chest toward the ceiling.
- Extend the right arm overhead, reaching back in a graceful arc.
- Keep the left leg strong, pressing firmly into the floor.
- Hold for 3–5 breaths, then return to Downward Dog and switch sides.
Holding the Pose
- Press firmly through the supporting hand and foot.
- Lift your hips and open your chest toward the sky.
- Keep your lifted arm extended and your heart reaching upward.
- Breathe deeply for 3–5 breaths, then return to Downward Dog with control.
Benefits of Wild Thing
- Opens the chest, shoulders, and heart space
- Strengthens arms, shoulders, and upper back
- Stretches hip flexors and front body
- Builds balance and stability
- Boosts energy and uplifts mood
Common Mistakes & Tips
- Hip alignment: Avoid dropping the hips too low. Actively lift them to maintain strength and balance.
- Lower back: Engage your core to support the spine and prevent overarching.
- Shoulder stability: Don’t collapse into the supporting shoulder – press firmly into the grounded hand to stay strong and secure.
- Transition control: Move slowly and mindfully when flipping or transitioning into the pose to stay safe and steady.
- Chest opening: Focus on expanding through the chest and heart rather than forcing the backbend.
- Foot placement: Keep the grounded foot stable and active to help lift and balance the body.
- Breath focus: Use slow, deep breaths to support smooth transitions and maintain awareness.
Variations & Modifications
Beginner
Start with a supported Side Plank, keeping your bottom knee on the floor for stability. Focus on lifting the chest and extending the top arm to open through the front body while maintaining balance and control.
Half Wild Thing
From Side Plank, gently step your top foot behind you and place it on the floor while keeping your top hand on your hip or reaching it overhead. This variation helps you explore the backbend safely while strengthening the shoulders and core.
Advanced
Deepen the backbend by pressing through your grounded hand and foot to lift the hips higher. Reach your top arm overhead and expand through the chest, creating a graceful, heart-opening curve.
Flow Variation
Move fluidly between Downward-Facing Dog and Wild Thing, opening and closing the pose with each breath. This dynamic transition builds strength, mobility, and a sense of freedom in your flow.
Embody the Pose
Wild Thing invites you to open with freedom and lift with strength. Feel the energy awakening through your body as your chest expands and your shoulders support you. As you return to the mat, hold onto that sense of lightness and possibility where strength and softness meet in effortless balance.
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