Wild creates a powerful connection with your mind, body, and breath in a joyful way. Energetically, opening your chest, throat, and third eye in this backbend gives you a sense of freedom. As you inhale and extend your upper arms up over your ears, you may feel wild, like anything you can imagine is within reach.
Physically, you have to use your strength to balance one hand and the edge of the little finger of your foot. You'll also need to nimbly flip your legs, from a one-legged downward facing dog to the ground behind you. This asana works many parts of the body – hands, wrists, arms, back, hips, quadriceps, and feet – almost the whole body.
This can be a grounded pose or it can make you feel like you're flying. This asana has different sensations on different days. But every time, no matter what mood you're in, the pose exudes positivity and gives confidence.
Asana Details:
- I'm not going to let you know
- Posture Type: Arm Balance
- Target: Upper body, back
Benefits: Asana opens the chest, lungs and shoulders, as well as the front of the legs and hip flexors. It strengthens the shoulders and upper back. If you have carpal tunnel syndrome or rotator cuff injury, avoid practicing this asana.
Preparation Exercises:
Adho mukha swanasana(下犬式):锻炼手臂和腿部韧带,强化背部力量.
Dhanurasana (Bow Pose): Strengthens the chest and abdominal muscles, relaxes the shoulder muscles, and strengthens the hand, leg, and neck muscles at the same time.
Vasisthasana (Side Plank Pose): Strengthens the wrists, arms, abdomen, thighs, activates the hips.
1. Enter from the downward facing dog
Starting in downward facing facing dog, lift your left leg into a single-leg downward facing facing dog, then bend that leg and open your left hip. Shift your weight to the outer edge of your right arm and right foot. Lift your chest and enter the backbend, shoulders away from your ears. Place the ball with your left foot on the mat behind you. Compact your feet to the ground and lift your hips up. Extend your left arm and tilt your head back. Hold for a few breaths, then go back to downward facing dog and repeat on the other side.
2. Enter from the side panel
Start with a plank and move to the side plank facing left (with your right hand on the ground). Without losing the lifting power of your hips, bend your left leg and place the ball of your left foot on the mat behind you. Compact your feet and lift your hips up. Extend your left arm and tilt your head back. Hold for a few breaths, then slowly return to the plank and repeat on the other side.
variant
Semi-Wild Pose: Beginners practice getting down on one knee for more support. From the tabletop pose, lift your right arm outward and open your torso to the right. Straighten your right leg and stretch behind you, pointing to the left side of the mat. You can raise your right hand above your head and open your chest towards the ceiling.
One-legged downward facing dog: If you're scared, do downward facing (ARDB), lift your right leg, open your hip, and bend your knee. Each time you inhale, open your right heel a little towards the ground and stop when you feel uncomfortable. Over time, as the foot gets closer and closer to the ground, rotate the hand at the bottom outward. Take your time and see if you can put your right foot on the ground.
Anti-asana
Aadho mukha swanasana (𘚋ঃ)
Balasana (Baby Style)
prompt
- If you're a beginner or you don't feel comfortable with this asana, don't do it.
- If you're not flexible enough, you're at risk of injury because it's a deep backbend.
- Even though your back muscles are key to keeping your spine aligned, they are often overlooked in Wild Pose.