Surya Namaskar B
3 reps · intermediate
Take care: Use knees-down planks and baby cobra if the wrists or shoulders strain, keep the front knee over the ankle in warrior I, and skip the folds (head below the heart) with high blood pressure.
Surya Namaskar B, one round: chair with the arms overhead, forward fold, halfway lift, step back, vinyasa (plank, four-limbed staff, upward dog, downward dog), the right foot steps between the hands and rises to warrior I with the back heel down, hands down and step back, vinyasa, the same on the left, vinyasa, then step forward, fold, halfway lift, chair and mountain. A flow: the pelvis, spine, each foot and the hands are keyframed and every frame in between is solved.
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: intermediate. One round counts like light conditioning work: 75 legs points, 41 push points, 16 arms points, 25 core points.
Quadriceps, gluteus maximus, hamstrings and calves (stretched), triceps, pectoralis major, anterior deltoid, serratus anterior, spinal erectors, rectus abdominis, hip flexors of the back leg (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.