Utthita Parsvakonasana
hold 30 s each side · beginner · move in slowly, hold, come out the same way
Take care: Rest the forearm on the front thigh instead of reaching down if the front knee or lower back complains.
Utthita Parsvakonasana. Warrior II legs (feet about 125 cm apart, front right foot turned out 90°, front knee bent about 90°, back leg straight). The trunk tips sideways over the front thigh, the side of the waist lengthening, until the right hand rests on the mat (or a block) just outside the front foot; the left arm reaches over the ear so one long line runs from the back heel to the fingertips, the chest turned to the side. The pelvis is placed so the back knee stays straight, the front knee is solved at 90° and the body over the feet.
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 30 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: beginner. One round counts like light conditioning work: 79 legs points, 6 push points, 7 pull points, 7 core points.
Quadriceps and gluteus maximus of the front leg, adductors (stretched), obliques and latissimus dorsi of the top side (stretched), gluteus medius, deltoids (holding the arm).
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.