Garudasana
hold 20 s each side · intermediate · move in slowly, hold, come out the same way
Take care: Rest the toes of the crossed leg on the floor instead of hooking them if the knees complain; skip it with a painful knee.
Garudasana. Standing on the right leg with the knee bent about 45°, the left thigh crosses over the right and the left foot hooks behind the right calf; the arms cross in front of the chest with the left elbow on top, the forearms rising with the backs of the hands facing. The hips sit back and the trunk leans a little forward; the centre of mass is solved over the standing foot.
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 20 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: 92 legs points, 5 pull points.
Quadriceps and gluteus maximus of the standing leg, gluteus medius and hip rotators (stretched), adductors, rhomboids and posterior deltoid (stretched), foot and ankle stabilisers.
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.