Tittibhasana
hold 10 s · advanced · move in slowly, hold, come out the same way
Take care: Needs open hamstrings and strong wrists: practise forward folds and crow first, and skip it with a wrist, elbow or hamstring injury.
Tittibhasana: the hands flat on the mat between and slightly behind the feet, shoulder-width, the backs of the thighs resting high on the backs of the upper arms. The hips sit back onto the arms, the feet lift, and the legs straighten out wide and forward, rising above the floor while the chest reaches forward between the arms. The centre of mass is solved over the hands.
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 10 seconds: 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: advanced. One round counts like light conditioning work: 13 legs points, 80 push points, 41 arms points, 12 core points.
Triceps, anterior deltoid, serratus anterior, pectoralis major, wrist flexors, hip flexors and quadriceps (holding the legs straight and up), rectus abdominis; hamstrings and adductors stretched.
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.