Camatkarasana
hold 10 s each side · advanced · move in slowly, hold, come out the same way
Take care: Build side plank first; skip it with a shoulder or wrist injury, and keep the hips lower if the lower back pinches.
Camatkarasana, entered from side plank on the left hand: the right foot steps back behind the body and lands flat with the knee bent, the left foot pivots onto its outer edge, and the hips lift as the chest turns about 70° toward the ceiling. The left arm stays straight under the shoulder; the right arm reaches long overhead and the gaze follows it. The pelvis is solved each frame so the supporting arm stays straight under its shoulder.
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 on each side: 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: 28 legs points, 76 push points, 35 arms points, 25 core points.
Triceps, deltoids, serratus anterior, gluteus maximus, hamstrings, obliques, spinal erectors; pectoralis major, hip flexors and abdominals 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.