Adho Mukha Vrksasana
hold 15 s · advanced · move in slowly, hold, come out the same way
Take care: Learn it at a wall; skip it with a wrist or shoulder injury, high blood pressure, glaucoma or a heart condition, and during pregnancy.
Adho Mukha Vrksasana: the hands flat and shoulder-width, the arms straight and vertical, the body upside down in one line over them with the legs together, the gaze on the floor between the hands. One leg rises first and the other joins it, as it does when you kick up at a wall.
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 15 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: 12 legs points, 64 push points, 22 pull points, 35 arms points, 25 core points.
Deltoids, triceps, trapezius, serratus anterior, wrist flexors, rectus abdominis, transversus abdominis, spinal erectors, gluteus maximus.
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.