Supta Kapotasana
hold 45 s each side · beginner · move in slowly, hold, come out the same way
Supta Kapotasana (reclined pigeon, or figure four): lying on the back with the left foot flat, the right ankle crosses over the left thigh just above the knee with the right knee open to the side. The left foot lifts and the left thigh draws toward the chest, shin level with the floor, as the hands clasp behind the left thigh, the right arm threading through the gap between the legs. The head and shoulders stay down.
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 45 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: beginner. One round counts like light conditioning work: 11 legs points.
Gluteus maximus and piriformis of the crossed leg (stretched), deep hip rotators (stretched), gluteus medius (stretched).
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.