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Yoga Federation of India (Regd YOGA FEDERATION OF INDIA (REGD. UNDER THE SOCIETIES REGISTRATION ACT. XXI OF 1860 REGD. NO.1195 DATED 14.02.90) RECOGNIZED BY INDIAN OLYMPIC ASSOCIATION - OCTOBER, 1998 TO FEBRUARY, 2011 Affiliated to Asian Yoga Federation, International Yoga Sports Federation & International Yoga Federation REGD. OFFICE: FLAT NO.501, GHS-93, SECTOR-20, PANCHKULA- 134116 (HARYANA), INDIA e-mail:[email protected], Mobile No.+91-94174-14741, Website:- www.yogafederationofindia.com SYLLABUS AND GUIDELINES FOR NATIONAL/ZONAL/STATE/DISTRICT YOGASANA COMPETITION SENIOR GROUP-A (18-21 YEARS MEN AND WOMEN) 1. TRIVIKRAMASANA 2. PURNA CHAKRASANA 3. UTHITA PASCHIMOTTASANA 4. KOUNDINYASANA 5. PARIVARTITA PARSVAKONASANA 1. TRIVIKRAMASANA 6. OMKARASANA 1. Leg on the ground to be straight. 7. PURNA MATSYENDRASANA 2. Gripping of toe of other leg with palm. 8. KARAN PITTHASANA 3. The stretched leg should be straight. 4. Both elbows in alignment, gaze in 9. PURNA DHANURASANA front. 10. SIRSHASANA 2. PURNA CHAKRASANA 3. UTTHITA PASCHIMOTTANASANA 4. KOUNDINYASANA 1. Balance on Buttocks. 1. Gap in two legs approx ½ feet. 1. Both legs in straight line. 2. Both Legs straight with toes pointing 2. Both palms on the ground with 2. Gripping of ankles with hands. upward. fingers & thumb together. 3. Toes parallel to each other. 3. Palms holding the heels with heels and 3. Both forearms parallel to each other, toes together. perpendicular to the ground. 4. Head placed in between arms with 4. Back maximum stretched with abdomen, 4. Back maximum stretched, parallel to chest and forehead touching the legs. ear touching the arms (biceps). the ground, Gaze forward. 4. 5. PARIVARTITA PARSVAKONASANA 6. OMKARASANA 7. PURNA MATSYENDRASANA 1. Both buttocks on the ground. 1. Leg, waist and head in straight line 1. Heel of one leg touching opposite side shoulder. 2. Maximum twisting of the trunk with after twisting body. 2. Second leg crossing elbows in straight shoulders in a straight line. 2. The other leg perpendicular to ground, nd thigh parallel to ground. line. 3. 2 hand must be on other thigh from back side. 3. Wrist of the hand on the back to be 3. Both palms placed on ground with fingers gripped by hand. together with arms parallel and straight. 4. Gripping of toe with thumb and 4. Gaze in front. 4. Back maximum straight, gaze forward. index finger. 8. KARAN PIDASANA 9. PURNA DHANURASANA 10. SIRSHASANA 1. Knees and shoulders should touch 1. Top portion of the head should be each other. 1. Legs & arms in straight line. placed on the ground. 2. Naval on ground. 2. Back and thighs maximum straight. 2. Head, Back, hips and legs in one 3. Arms and legs in opposite direction 3. Gripping of big toes in between first line. and in a straight line. and second finger with fist closed. 4. The gap in both arms and legs should 4. Toes stretched upto ears, Gaze 3. Toes pointing upward. be at shoulders width. forward. 4. Elbows parallel to each other. YOGA FEDERATION OF INDIA (REGD. UNDER THE SOCIETIES REGISTRATION ACT. XXI OF 1860 REGD. NO.1195 DATED 14.02.90) RECOGNIZED BY INDIAN OLYMPIC ASSOCIATION - OCTOBER, 1998 TO FEBRUARY, 2011 Affiliated to Asian Yoga Federation, International Yoga Sports Federation & International Yoga Federation REGD. OFFICE: FLAT NO.501, GHS-93, SECTOR-20, PANCHKULA- 134116 (HARYANA), INDIA e-mail:[email protected], Mobile No.+91-94174-14741, Website:- www.yogafederationofindia.com SYLLABUS AND GUIDELINES FOR NATIONAL/ZONAL/STATE/DISTRICT YOGASANA COMPETITION SENIOR GROUP-B (21-25 YEARS MEN & WOMEN ) 1. NATRAJASANA 2. DANDYAMAN JANUSIRSHASANA 3. UTTHITA PASCHMITTONASAN 4. SETU BANDHA CHAKRASANA 5. HANUMANA ASANA 6. KURMASANA 1. NATRAJASANA 7. KOUNDINYASANA 1. Arch of foot placed on back of head. 2. Toe gripped by both palms, Gap in 8. EKA PADA SETU BANDHA SARVANGASANA elbows at shoulder width. 9. PADANGUSHTH DHANURASANA 3. Leg, shoulder and head in one line. 10. PADAM SIRSHASANA 4. Face straight, gaze in front. 2. DANDYAMAN JANUSIRSHASANA 3. UTTHITA PASCHMITTONASAN 4. SETU BANDHA CHAKRASANA 1. One leg stretched straight, Parallel to 1. Balance on Buttocks. 1. Palms and feet touching the ground. the ground. 2. Both Legs straight with toes pointing 2. Legs straight, heels and toes 2. Leg on ground maximum straight. upward. together. 3. Gripping of toe with thumb and index 3. Palms holding the heels with heels and 3. Head in between two arms with ears fingers of both hands with elbows toes together. touching the arms. slightly bent. 4. Back maximum stretched with abdomen, 4. Arms perpendicular to the ground up 4. Chin placed on knee. chest and forehead touching the legs. to the chest. 5. HANUMANA ASANA 6. KURMASANA 7. KOUNDINYASANA 1. Both legs stretched, toes pointing 1. Feet joined with soles on the ground in front 1. Both legs in straight line. of the head. outside, ankle of the back leg 2. Both palms on the ground with 2. Insert head and arms in between two legs fingers & thumb together. touching the ground. under the knees. 3. Both forearms parallel to each other, 3. Fingers should be interlocked on the back 2. Back, neck and head straight. perpendicular to the ground. 3. Hand folded in front of chest. near buttocks. 4. Forehead should touch the ground with 4. Back maximum stretched, parallel to 4. Gaze forward. maximum arch of the back. the ground, Gaze forward. 8. EKA PADA SETU BANDHA SARVANGASANA 9. PADANGUSHTH DHANURASANA 10. PADAM SIRSHASANA 1. Shoulders and elbows in one line with 1. Gripping of big toe in between 1st and 1.Top portion of the head should be chin touching the chest. 2nd finger with fist closed. placed on the ground.. 2. Palms on the back with fingers and thumb 2. Knees maximum closed. 2. Head, Back, hips in one line. together. 3. Legs and arms stretched upward, 3. Elbows parallel to each other. 3. One leg straight with toe pointing upward. balance on naval. 4.Padamasana to be assumed after 4. Second leg straight with heel and sole taking the position of Sirshasana. touching the ground. 4. Head in between both the arms, gaze in front. YOGA FEDERATION OF INDIA (REGD. UNDER THE SOCIETIES REGISTRATION ACT. XXI OF 1860 REGD. NO.1195 DATED 14.02.90) RECOGNIZED BY INDIAN OLYMPIC ASSOCIATION - OCTOBER, 1998 TO FEBRUARY, 2011 Affiliated to Asian Yoga Federation, International Yoga Sports Federation & International Yoga Federation REGD. OFFICE: FLAT NO.501, GHS-93, SECTOR-20, PANCHKULA- 134116 (HARYANA), INDIA e-mail:[email protected], Mobile No.+91-94174-14741, Website:- www.yogafederationofindia.com SYLLABUS AND GUIDELINES FOR NATIONAL/ZONAL/STATE/DISTRICT YOGASANA COMPETITION SENIOR GROUP – C (25-30 YEARS MEN) 1. VATAYANASANA 1. Back, neck and head to be straight. 2. Hands together in front of nose with tips of fingers upto forehead, shoulders maximum straight. 3. If left foot on the right thigh, right arm is above left arm. 4. Folded knee touching heel of other foot. 2. VIRBHADRASANA 3. HANUMANA ASANA 4. ARDHA BADHA PADAMA PASCHIMOTTANASANA 1. Leg on the ground must be straight. 1. Both legs stretched, toes pointing 1. Leg on the ground maximum straight. 2. Both arms, back and leg in straight outside, ankle of the back leg touching 2. Toe to be gripped by thumb and Index finger line with toe maximum stretched. the ground. from back, other fingers folded. 3. Head in between both arms. 2. Back, neck and head straight. 3. Back maximum stretched with abdomen, chest and forehead touching the leg. 4. Fingers & thumbs folded together. 3. Hand folded in front of chest. 4. The folded knee touching the ground in Ardha- 4. Gaze forward. padamasana in alignment with other leg. 5. BADDHA PADAMASANA 6. PADAM MAYURASANA 7. ARDHA MATSYENDRASANA 1. Both knees on ground. 1. Elbows pressing the stomach with 1. Both buttocks on the ground. Palms on the ground close to each 2. Both toes gripped by thumb and index 2. Shoulders and head in same line. other. 3. Thigh to be gripped by hand after finger from back side. 2. Knees, hips, back & head in straight twisting the trunk portion. 3. Back, neck and head straight. line. 4. Big toe adjacent to the knee to be gripped 4. Shoulder in same line, gaze forward. 3. Fingers closed. with index and thumb, Knee on ground. 4. Gaze forward. 8. SETU BANDH SARVANGASANA 9. EKA PADA CHAKRASANA 10. PADAM SIRSHASANA 1. Shoulders and elbows in one line with 1. Palms on ground upto shoulders width. 1. Top portion of the head should be chin touching the chest. 2. Neck placed in between two arms, ear placed on the ground. 2. Palms on the back, trunk maximum touching arms. 2. Head, Back, hips in one line. straight. 3. Raised leg should be parallel to ground. 3. Elbows parallel to each other. 3. Both legs must be straight. 4. The leg on the ground and arms 4. Padamasana to be assumed after perpendicular to the ground. 4. Heels & toes touching the ground. taking the position of Sirshasana. YOGA FEDERATION OF INDIA (REGD. UNDER THE SOCIETIES REGISTRATION ACT. XXI OF 1860 REGD. NO.1195 DATED 14.02.90) RECOGNIZED BY INDIAN OLYMPIC ASSOCIATION - OCTOBER, 1998 TO FEBRUARY, 2011 Affiliated to Asian Yoga Federation, International Yoga Sports Federation & International Yoga Federation REGD. OFFICE: FLAT NO.501, GHS-93, SECTOR-20, PANCHKULA- 134116 (HARYANA), INDIA e-mail:[email protected], Mobile No.+91-94174-14741, Website:- www.yogafederationofindia.com SYLLABUS AND GUIDELINES FOR NATIONAL/ZONAL/STATE/DISTRICT YOGASANA COMPETITION SENIOR GROUP- C (25-30 YEARS WOMEN) 1. GARUDASANA 2. SIRSHA PADANGUSTHASAN 3. VIBHAKTA PASCHIMOTTANASANA 4. USHTRASANA 5. BADDHA PADAMASANA 6. ARDHA MATSYENDRASANA 1. GARUDASANA 1. Back, neck and head to be straight.
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