Plank to downward dog
5 reps · intermediate
Take care: Lower the knees for the plank and chaturanga and use cobra instead of upward dog if the shoulders, wrists or lower back strain; skip it during pregnancy, as the belly moves close to the mat.
The vinyasa that links standing and floor poses: from high plank, lower to four-limbed staff, roll over the toes into upward-facing dog, then lift the hips back to downward-facing dog and shift forward into plank again. The hands stay planted; the pelvis, spine and feet are keyframed and each frame 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.
5 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: 18 legs points, 86 push points, 35 arms points, 25 core points.
Triceps, pectoralis major, anterior deltoid, serratus anterior, rectus abdominis, spinal erectors, gluteus maximus; hamstrings and calves stretched in downward dog.
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.