Surya Namaskar A
3 reps · beginner
Take care: Take it slowly with a lower-back or wrist problem, keep the head above the heart (skip the folds) with high blood pressure, and change the plank and cobra for knees-down versions if they strain.
Surya Namaskar A, one round: mountain with hands at the heart, upward salute, forward fold, halfway lift, step back to plank, lower to four-limbed staff, upward-facing dog, downward-facing dog, step forward to a fold, rise to upward salute and back to mountain. A flow: the pelvis, spine, feet and hands are keyframed and every frame in between is solved, so the limbs keep their length.
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.
3 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: 69 legs points, 37 push points, 12 arms points, 28 core points.
Hamstrings and calves (stretched), quadriceps, gluteus maximus, spinal erectors, triceps, pectoralis major, anterior deltoid, serratus anterior, rectus abdominis.
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.