Ashtangasana
hold 10 s · beginner · move in slowly, hold, come out the same way
Take care: Pad the knees if they are sensitive, lower only as far as the wrists and shoulders allow, and skip it during pregnancy, as the chest and belly come to the mat.
Ashtangasana, eight-limbed pose: from all fours with the toes tucked, the knees stay down and the hips stay lifted while the chest and then the chin lower to the mat between the hands. The elbows bend straight back and hug the ribs, so the hands end beside the chest; feet, knees, chest, chin and hands are the eight points on the mat.
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: beginner. One round counts like light conditioning work: 86 push points, 35 arms points, 18 core points.
Triceps, pectoralis major, anterior deltoid, serratus anterior, spinal erectors (holding the chest forward), rectus abdominis.
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.