Makarasana
hold 90 s · beginner · move in slowly, hold, come out the same way
Take care: Rest the forehead on a folded blanket if the neck or shoulders strain; skip it during pregnancy, as the belly is on the mat.
Makarasana, the resting pose lying face down: the legs long and wide apart with the feet relaxed, the hands stacked beside each other under the forehead with the elbows out to the sides, and the forehead resting on the backs of the hands. The body settles from lying flat into the resting shape and breathes into the belly against the mat.
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 90 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: beginner.
No working muscles: whole-body relaxation; the diaphragm (breathing against the floor).
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.