Strength Training · Calisthenics · Yoga
Wild Thing Pose
Wild Thing Pose is a supported, one-arm yoga backbend that challenges shoulder stability and trunk control while opening the front of your body.
- Intermediate
- Moderate injury risk
- No rest timer
How to do it
- Begin in side plank with your supporting hand beneath your shoulder and your feet stacked.
- Bend your top knee.
- Place your top foot on the floor behind your hips, keeping your bottom leg extended.
- Turn your chest toward the ceiling with your hips lifted into a gentle backbend.
- Reach your free arm overhead past your ear.
- Hold this position for the planned time.
- Reverse the transition back into side plank.
- Lower your hips to the floor.
Form cues
- Spread your fingers wide.
- Keep your supporting elbow slightly soft.
- Breathe smoothly throughout the hold.
Common mistakes
- Sinking into the supporting shoulderPress the floor away so your chest stays lifted away from your supporting hand.
- Forcing the lower-back archReduce the depth of the backbend and let the curve spread through your upper back.
- Dropping your head backwardKeep your gaze diagonally upward without letting your head hang.
Safety
Shifting into the backbend places substantial bodyweight through one wrist and shoulder; a rushed transition or fatigue can strain them. Forcing the arch can also irritate your lower back.
- Warm up with gentle wrist rocks and shoulder circles.
- Use a nonslip surface with clear space behind you.
- Practice a comfortable side plank before attempting the transition.
- End the hold if your supporting arm becomes unsteady or you feel sharp pain.
If you have ongoing wrist, shoulder, or back pain, ask a physiotherapist or doctor whether this pose is appropriate before trying it.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Mat (optional)
Sets and reps
- Sets
- 2–3
- Target
- 10–20 seconds per side
- Rest
- No rest timer
Start at the shorter end while you learn to enter and exit with control.