Urdhva Mukha Svanasana
hold 10 s · intermediate · move in slowly, hold, come out the same way
Take care: Keep the thighs down (cobra) if the lower back or wrists complain; skip it during pregnancy.
Urdhva Mukha Svanasana: from lying face down with the hands beside the lower ribs, the arms press to straight with the wrists under the shoulders; the chest lifts and opens about 40°, and the thighs and knees lift off the mat so only the hands and the tops of the feet touch it. The legs stay straight and the gaze goes forward.
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 10 seconds: 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: 18 legs points, 51 push points, 12 pull points, 29 arms points, 39 core points.
Spinal erectors, triceps, anterior deltoid, serratus anterior, lower trapezius, gluteus maximus, quadriceps (holding the legs straight); abdominals and hip flexors 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.