Parivrtta Janu Sirsasana
hold 30 s each side · intermediate · move in slowly, hold, come out the same way
Take care: Bend the straight knee a little with tight hamstrings, and keep the side bend small with a sensitive lower back.
Parivrtta Janu Sirsasana: sitting with the left leg straight out wide to the left, foot flexed, and the right knee bent with the right sole against the inner left thigh. The trunk bends sideways over the straight leg, the left forearm coming to rest on the mat inside the left knee, while the chest turns up toward the ceiling and the right arm reaches over the ear toward the left foot.
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 30 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: intermediate. One round counts like light conditioning work: 13 legs points, 35 pull points, 18 core points.
Latissimus dorsi, obliques and quadratus lumborum of the right side (stretched), hamstrings and adductors of the straight leg (stretched), intercostals (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.