Camatkarasana is an intermediate pose that brings a beautiful front fascia stretch and opens up your heart. It is a fun and dynamic pose to start warming up for deeper backbends.
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Step 1
Start in Downward Facing Dog.
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Step 2
Lift up your right leg towards the sky. Leg straight toes flexed.
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Step 3
Open up your hips towards the right, stacking them on top of each other.
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Step 4
Bend the right knee.
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Step 5
Start bringing your head back, slightly arching your spine and bend your supporting left knee.
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Step 6
Lift your right hand off the ground reaching up to the sky and drop the right foot down behind you.
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Step 7
Ground the right foot and keeping the knee bent.
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Step 8
Press into your left foot to straighten the leg.
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Step 9
Keep your hips lifted while your right hand reaches over your head. Left hand is grounded right below your left shoulder.
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Step 10
Start arching your back a bit deeper while the sternum is firing in opposite direction to your left toes, reaching forwards. The right hand drops down towards the floor behind you while you externally rotate your shoulders.
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Step 11
Enjoy this front body stretch for a few breaths and then return the right hand back down and push up to Adho Mukha Svanasana. Change side and then rest in Child’s pose.
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Modifications
If this pose is too challenging start in side plank with the right knee bent and grounded on the floor. Left leg is extended with the whole sole of the foot in contact with the mat. First let the left arm reach over your head and then lift up the left shoulder as you start pulling your left shoulder back, opening up your chest, pressing the hips forward and arcing the back. This becomes more of a side stretch than front body one but works as an alternative.
- Stretches your whole front fascia including psoas, abdomen and quads.
- Strengthens your shoulders and back muscles.
- Opens up your chest and lungs.
- Brings blood to your head and increases circulation in your brain.
- Avoid if having high blood pressure or headache.
- Avoid if suffering from Carpal Tunnel Syndrome or have other wrist or shoulder problems.
