Viparita Virabhadrasana
hold 20 s each side · beginner · move in slowly, hold, come out the same way
Take care: Keep the back hand light; ease out of the bend if the lower back pinches.
Viparita Virabhadrasana. From Warrior II (front right foot turned out 90°, front knee bent about 90°, back leg straight), the trunk arches back over the back leg: the front arm sweeps up and back overhead while the back hand slides down to rest on the back thigh. The front knee stays bent; 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: beginner. One round counts like light conditioning work: 57 legs points, 8 push points, 7 pull points, 11 core points.
Obliques and intercostals of the front side (stretched), quadriceps and gluteus maximus of the front leg, latissimus dorsi (stretched), deltoids (holding the arm).
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.