Bananasana
hold 120 s each side · beginner · move in slowly, hold, come out the same way
Bananasana, a yin side stretch lying on the back: from lying straight with the arms overhead, the feet walk over toward the right edge of the mat and then the head and shoulders follow, so the body curves into a crescent about 30° to the right, both hips staying on the mat and the arms resting overhead.
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 120 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: beginner. One round counts like light conditioning work: 5 legs points, 7 pull points, 64 core points.
Obliques, quadratus lumborum, latissimus dorsi and intercostals of the left side (stretched), tensor fasciae latae and iliotibial band of the left leg (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.