Parsva Bakasana
hold 15 s each side · advanced · move in slowly, hold, come out the same way
Take care: Put a cushion in front of you while learning; skip it with a wrist, elbow or shoulder injury, after recent back surgery, and during pregnancy, as it twists and compresses the belly.
Parsva Bakasana, twisting to the right: from a squat with the knees together, the trunk turns right and the hands go down shoulder-width to the right of the legs; the elbows bend about 90° toward the back so the upper arms make a shelf, and the outer right thigh, near the knee, rests on the left upper arm. The body tips forward until the feet, held together, lift toward the seat; the centre of mass is solved over the hands.
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 15 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: advanced. One round counts like light conditioning work: 6 legs points, 51 push points, 29 arms points, 35 core points.
Obliques, rectus abdominis, triceps, anterior deltoid, pectoralis major, serratus anterior, wrist flexors, hip flexors and adductors (holding the knees together and up).
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.