Gomukhasana
hold 45 s each side · intermediate · move in slowly, hold, come out the same way
Take care: Use the strap, and skip the arms with a shoulder injury or the legs with a knee that hurts in this fold.
Gomukhasana with a strap: sitting with the right knee stacked over the left and each foot beside the opposite hip. The right arm reaches up and bends so its hand drops behind the neck; the left arm bends behind the back so its hand climbs between the shoulder blades, and a strap joins the two hands where they don’t meet.
Bodyweight: no weights. Joint demand below is your own body's weight in this position.
Faults grow with knee bend and apply to lifts standing on the floor. The fault check flags a knee caving more than 10° inside the line of the toes and a load split beyond 60/40. Knee cave shows best in the front camera.
Femur changes keep standing height fixed by shortening or lengthening the torso. Longer femurs force more forward lean in any squat.
Hold for 45 seconds on each side: move into the pose slowly, breathe steadily, and come out the way you went in. Yoga is practised for control, balance and mobility, never to failure, so this does not change with your limits.
Level: intermediate. One round counts like light conditioning work: 7 legs points, 28 push points, 11 pull points, 11 arms points, 16 core points.
Triceps and latissimus dorsi of the top arm (stretched), front of the shoulder and pectorals of the bottom arm (stretched), gluteus medius and hip rotators (stretched), spinal erectors.
One 3D skeleton drives both views. Segment lengths and widths are Winter's anthropometric ratios of height; segment masses and centre-of-mass positions follow Dempster's data. For free-standing lifts the whole-body angle is found numerically so the combined centre of mass of lifter and load sits over the middle of the foot. Arms and legs use two-link inverse kinematics with a pole direction. Rep timing follows a minimum-jerk profile.
Balance is quasi-static, so ballistic lifts are shown slowed down. Cable pull and pad support forces are not modelled. The spine is one rigid segment and joints have no range-of-motion limits or muscle forces.