Urdhva Dhanurasana
hold 10 s · advanced · move in slowly, hold, come out the same way
Take care: Only with bridge, camel and the warm-ups easy first; skip it with a lower-back, wrist or shoulder injury, high blood pressure or a heart condition, and during pregnancy.
Urdhva Dhanurasana: lying on the back, knees bent and feet flat hip-width, hands on the mat beside the ears with the fingers toward the shoulders. The hands and feet stay where they are while the arms and legs press the body up into a full back-bend: arms straight, pelvis the highest point, the head hanging between the arms. The pelvis is solved each frame where the legs and straight-pressing arms meet.
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: advanced. One round counts like light conditioning work: 37 legs points, 76 push points, 12 pull points, 35 arms points, 20 core points.
Triceps, anterior deltoid, serratus anterior, spinal erectors, gluteus maximus, hamstrings, quadriceps; pectoralis major, latissimus dorsi, 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.