Virabhadrasana I, II and Viparita Virabhadrasana
2 reps each side · beginner
Take care: Shorten the stance and bend the front knee less if it hurts or drifts past the ankle; skip it with a painful knee or hip.
Warrior I, warrior II and reverse warrior on one stance, right foot forward: from a wide stance the front knee bends to about 90° with the hips and chest turning toward the front and the arms up (warrior I, back toes turned out 45°); the hips and chest open to the side and the arms lower to shoulder height (warrior II, the back heel pivoting in); then the trunk leans back over the back leg, the front arm reaching up and over and the back hand sliding down the back thigh (reverse warrior). Pelvis height and tilt are solved for the two knee bends and the body is balanced front to back over the feet.
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.
2 slow, controlled reps on each side. 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: 99 legs points, 12 push points, 5 core points.
Quadriceps and gluteus maximus of the front leg, adductors, gluteus medius, hip flexors of the back leg (stretched), obliques and intercostals (stretched in reverse warrior), deltoids.
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.