Vasisthasana
hold 20 s each side · intermediate · move in slowly, hold, come out the same way
Take care: Lower the bottom knee for support, or skip it with a wrist or shoulder injury.
Vasisthasana on the left hand: the left hand flat under the left shoulder with the arm straight, the feet stacked on the outer edge of the left foot, the body one straight line from the feet to the head, facing the side of the mat. The top (right) hand starts on the hip and then reaches straight up so the arms make one line; the hip height and the body’s angle are solved so the hand is under the shoulder and the bottom foot is 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 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: intermediate. One round counts like light conditioning work: 35 legs points, 28 push points, 12 arms points, 64 core points.
Obliques, quadratus lumborum, gluteus medius, deltoids, serratus anterior, triceps, transversus abdominis, adductors.
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.