Chandra Namaskar
2 reps · beginner
Take care: Keep the goddess shallow and the knees over the toes if the knees complain; skip the deep side bends right after back or abdominal surgery.
Chandra Namaskar, the standing half most classes use as a side-to-side warm-up: mountain, arms up with the palms together, crescent-moon side bend right and left, step the left foot out wide, goddess (knees bent over the turned-out toes, cactus arms), five-pointed star, triangle to the right, star, triangle to the left, star, goddess, step back in, arms up and mountain. The low-lunge half of the full sequence is left out. Feet, knees, pelvis, spine lean and arms are keyframed and each frame is solved.
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.
2 slow, controlled reps. 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: 90 legs points, 12 push points, 32 core points.
Quadriceps, gluteus maximus and medius, adductors, obliques and quadratus lumborum (side bends), hamstrings (stretched in triangle), deltoids, 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.