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Parighasana

hold 30 s each side · beginner · move in slowly, hold, come out the same way

Take care: Pad the kneeling knee, and bend the straight knee a little if the back of it pulls.

Parighasana: kneeling upright on the left knee with the right leg stretched straight out to the side, its foot flat. From the arms out to the sides, the trunk bends about 35° to the right over the straight leg; the right hand slides down onto the shin and the left arm reaches over the ear, the hips staying over the left knee.

6°Ankle dorsiflexion
44°Knee flexion
80°Hip flexion
0°Trunk from vertical
80°Arm to trunk
27°Elbow flexion
88Ankle spacing, cm
167Hand spacing, cm
-27Knee outside ankle, cm
–Knee cave, ° inside toe line
–Load left / right, %
0Pelvis drop, cm

Load and joint demand

Bodyweight: no weights. Joint demand below is your own body's weight in this position.

Shoulder, per side
12 / 12

N·m now / peak over the rep.

Faults

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.

Body

Femur changes keep standing height fixed by shortening or lengthening the torso. Longer femurs force more forward lean in any squat.

Muscles worked

Abs and core
35 pts
Glutes
16 pts
Lats
9 pts
Lower back
9 pts
Hamstrings
7 pts
Adductors
7 pts

Effort and your quota

4.5/10 effort4.5fatigue per set

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: 29 legs points, 9 pull points, 44 core points.

Prime movers

Obliques, quadratus lumborum and latissimus dorsi of the left side (stretched), adductors and hamstrings of the straight leg (stretched), gluteus medius.

What to look for

  • Keep the hips stacked over the kneeling knee.
  • Rest the hand on the shin lightly; the waist does the work.
  • Turn the chest toward the ceiling rather than letting it fold forward.
How the model works, and its limits

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.