Utkata Konasana
hold 20 s · beginner · move in slowly, hold, come out the same way
Take care: Sit less deep and keep the knees over the toes if the knees hurt; skip it with a painful knee.
Utkata Konasana. Feet about 110 cm apart with the toes turned out about 45°; the knees bend to about 90° and track over the toes, the pelvis sinking straight down with the trunk upright. The arms open into a cactus shape: upper arms out at shoulder height, elbows bent 90°, palms forward. The pelvis height is solved for the two knees.
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: 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: 97 legs points, 6 push points, 6 pull points.
Quadriceps, adductors, gluteus maximus and medius, calves, deltoids and rotator cuff (holding the arms).
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.