Baddha Virabhadrasana
hold 20 s each side · intermediate · move in slowly, hold, come out the same way
Take care: The head goes below the heart: skip it with high blood pressure, a heart condition or glaucoma, and keep the hands apart (holding a strap) if the shoulders are tight.
Baddha Virabhadrasana. From Warrior I (front right knee bent about 90°, back foot turned out with its heel down) with the hands clasped behind the back, the trunk bows forward and down inside the front knee, the head toward the inner front foot, while the straight arms lift away from the back toward the ceiling. The front foot carries most of the weight; the pelvis is solved for both knees and 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 20 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: intermediate. One round counts like light conditioning work: 88 legs points, 13 push points, 16 pull points, 12 core points.
Quadriceps and gluteus maximus of the front leg, hamstrings and adductors (stretched), pectoralis major and anterior deltoid (stretched), rhomboids and posterior deltoid, spinal erectors.
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.