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

SUB JUNIOR GROUP–A (8-1110 YEARS, BOYS & GIRLS) 1. VRIKSHASANA 2. PADAHASTASANA 3. SASANGASANA 4. USHTRASANA 5. AKARNA

6. GARABHASANA 1. VRIKSHASANA 7. EKA PADA SIKANDHASANA 1. Back maximum stretched. 8. 2. Arms touching the ear. 3. Both hands folded above the 9. shoulders. 10. DHANURASANA 4. Gaze in front.

2. PADAHASTASANA 3. SASANGASANA 4. USHTRASANA 1. Hands on the side of feet 1. Thighs perpendicular to the ground 1. Thighs perpendicular to the ground 2. Legs should be straight 2. Forehead touching knees 2. Palms on the heels 3. Back maximum stretched 3. Palms on the heels from the side 3. Knees, heels and toes together 4. Chest & forehead touching the legs 4. Toes, heels and knees together 4. Ankles touching the ground

5. 6. GARABHASANA 7. EKA PADA SIKANDHASANA 1. One Leg stretch with toe pointing upwards, gripping of toe with thumb and 1. Both arms in between thigh and calf. 1. Back, neck and head to be maximum index finger. 2. Ears to be covered by palms. straight. 2. Gripping of toe of other leg with thumb, 2. Heel touching opposite side shoulder. index and middle finger up to the ear. 3. Back, neck and head maximum 3. Back, neck and head maximum straight. straight. 3. Toe of the stretched leg pointing up 4. Elbow stretched upward with gaze in 4. Gaze in front. with knee touching ground. front. 4. Hands folded in front of chest.

8. CHAKRASANA 9. SARVANGASANA 10. DHANURASANA 1. Gap in hands and legs with each other 1. Legs, hips upto shoulders in straight 1. Toes, heels and knees together at shoulder width. line. 2. Naval on the ground 2. Arms and legs to be perpendicular to 2. Elbows in straight line to shoulders the ground. 3. Hands placed on back parallel to 3. Gripping from ankles 3. Neck in between two arms with ear each other 4. Thighs, buttocks and lower back touching the arms. 4. Chin touching chest, toes pointing 4. Thighs, hips and back making maximum arch upward making maximum arch. 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

SUB JUNIOR GROUPGROUP––BA (10 (8--1112 YEARS, BOYS && GIRLS)GIRLS) 1. 2. 3. PURNA USTHRASANA 4. EKA PADA SIKANDHASANA 5. AKARNA DHANURASANA 6. 1. TRIKONASANA 7. YOGA NIDRASANA 1. Waist to be parallel to the ground. 8. CHAKRASANA 2. Both arms in a straight Line. 9. SARVANGASANA 3. Position of hand adjacent to heel 10. DHANURASANA 4. Face towards sky.

2. PASCHIMOTTANASANA 4. PURNA USHTRASANA 5. EKA PADA SIKANDHASANA 1. Knees on the ground. 1. Back, neck and head to be maximum 2. Toes pointing up to be gripped with 1. Cranium of head placed on the arc straight. Thumb and Index finger, other three of feet. fingers folded inside. 2. Toes to be gripped by palms. 2. Heel touching opposite side shoulder. 3.Back maximum stretched with 3. Knees, heels and toes together 3. Toe of the stretched leg pointing up abdomen, chest, forehead touching legs. 4. Elbows should be parallel to each with knee touching ground. 4. Elbows on the ground. other. 4. Hands folded in front of chest.

6. AKARNA DHANURASANA 4. KUKKUTASANA 8. YOGA NIDRASANA 1. One Leg stretch with toe pointing 1. Insert arms in between thigh and calf and upwards, gripping of toe with thumb and palms placed on the ground with fingers 1. Neck to rest on the crossing of ankle. index finger. together. 2. Shoulders to be taken out from the 2. Gripping of toe of other leg with thumb, 2. Hips and knees should be parallel to the crossing. index and middle finger up to the ear. ground. 3. Weight to be placed on middle of back. 3. Back, neck and head maximum straight. 3. Head, Neck and back should be maximum 4. Gripping of buttock with fingers inter 4. Elbow stretched upward with gaze in straight, gaze in front. front. locking each other. 4. Arms should be at shoulders width.

8. CHAKRASANA 9. SARVANGASANA 10. DHANURASANA 1. Gap in hands and legs with each other 1. Legs, hips upto shoulders in straight 1. Toes, heels and knees together at shoulder width. line. 2. Naval on the ground 2. Arms and legs to be perpendicular to 2. Elbows in straight line to shoulders the ground. 3. Hands placed on back parallel to 3. Gripping from ankles 3. Neck in between two arms with ear each other 4. Thighs, buttocks and lower back touching the arms. 4. Chin touching chest, toes pointing 4. Thighs, hips and back making maximum arch upward making maximum arch. YOGA FEDERATION OF INDIA (REGD. UNDER THE SOCIETIES REGISTRATION ACT. XXI OF 1860 REGD. NO.1195 DATED 14.02.90) RECOGNIZED(REGD. UNDER BY THE INDIAN SOCIETIES OLYMPIC REGISTRATION ASSOCIATION ACT. XXI - OF OCTOBER, 1860 REGD. 1998 NO.1195 TO DATED FEBRUARY, 14.02.90) 2011 RECOGNIZED BY INDIAN OLYMPIC ASSOCIATION - OCTOBER, 1998 TO FEBRUARY, 2011 Affiliated to Asian Yoga Federation, International Yoga Sports Federation & International Yoga Federation 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 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 e-mail:[email protected], Mobile No.+91-94174-14741, Website:- www.yogafederationofindia.com

SYLLABUS AND GUIDELINES FOR NATIONAL/ZONAL/STATE/DISTRICT YOGASANA COMPETITION

SUB JUNIOR GROUP-C (12-14 YEARS BOYS & GIRLS)

1. 2. PARSVAKONASANA 3. VIBHAKTA PASCHIMOTTHANASANA 4. 5. PURNA SUPTA 6. UTTHIT EKA PADA SIKANDHASANA 1. GARUDASANA 7. EKA PADA CHAKRASANA 1. Back, neck and head to be straight. 2. Hands together in front of nose. 8. PADAM SARVANGASANA 3. If right arm is above left arm, left 9. thigh on the right thigh. 4. Ankle completely touching calf, 10. PURNA DHANURASANA Shoulders maximum straight

2. PARSVAKONASANA 3. VIBHAKTA PASCHIMOTTHANASANA 4. BAKASANA 1. Arm, Waist and leg in straight line. 1. Gap in hands upto shoulder width. 1. Toes pointing upward. 2. Fingers closed. 2. Second leg and Arm perpendicular to 2. Knees on the ground. 3. Hips, back and head in maximum ground. 3. Gripping of toes with thumb and straight line, parallel to ground with 3. Thigh parallel to ground. index finger. 4. Chest, shoulders and chin should heels together touching the buttocks 4. Ear touching Arm, Gaze forward. touch the ground. 4. Gaze forward.

5. PURNA SUPTA VAJRASANA 6. UTTHIT EKA PADA SIKANDHASANA 7. EKA PADA CHAKRASANA 1. Knees together. 1. Back maximum straight. 1. Palms on ground upto shoulders width. 2. Gripping of knees with both palms 2. Heel touching opposite side 2. Neck placed in between two arms, ear touching each other. shoulder. touching arms. 3. Cranium of head placed on the arch of 3. Lifted leg straight. 3. Raised leg should be parallel to ground. feet. 4. Arms on side with palms placed on 4. The leg on the ground and arms 4. Heels & toes together. ground up to shoulder width. perpendicular to the ground.

8. PADMA SARVANGASANA 9. MATSYASANA 10. PURNA DHANURASANA 1. Knees, hips and back up to shoulders 1. Both knees on the ground. 1. Legs & arms in straight line. maximum straight. 2. Both elbows touching ground. 2. Naval on ground. 2. Palms placed on the back parallel to 3. Gripping of toes with thumb and 3. Gripping of big toes in between first each other. 3. Chin touching chest. index finger. and second finger with fist closed. 4. Padamasana to be assumed after going 4. Cranium of the head touching 4. Toes stretched upto ears, Gaze into the position of Sarvangasana. ground, not the forehead. forward

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

SUBJUNIOR JUNIOR GROUP GROUP–A (14–-A1 6(8 YEARS,-11 YEARS, BOYS BOYS & GIRLS) & GIRLS) 1. VIRBHADRASANA 2. PARSVA KONASANA 3. ARDHA BADDHA PADAM PASCHIMOTTASANA 4. KUKKUTASANA 5. PURNA SUPTA VAJRASANA 1. VIRBHADRASANA 6. TITIBHASANA 1. Leg on the ground must be straight. 7. EKA PADA VIPARIT 2. Both arms, back and leg in straight 8. SUPTA KONASANA line with toe maximum stretched. 9. VIBHAKTA VIPARIT SUPTASANA 3. Head in between both arms. 10. PURNA DHANURASANA 4. Hands folded together. 11.

2. PARSVAKONASANA 3. ARDHA BADHA PADAMA 4. KUKKUTASANA PASCHIMOTTANASANA 5. Insert arms in between thigh and calf and 1. Arm, Waist and leg in straight line. 1. One leg stretched straight. palms placed on the ground with fingers 2. Second leg and Arm perpendicular to 2. Assuming Ardha Padamasana Grip the big together. toe with thumb and index finger. 6. Hips and knees should be parallel to the ground. ground. 3. Back maximum stretched with abdomen, 3. Thigh parallel to ground. 7. Head, Neck and back should be maximum chest and forehead touching the leg. straight, gaze in front. 4. Ear touching Arm, Gaze forward. 4. Both knees on the ground. 8. Arms should be at shoulders width.

7. EKA PADA VIPARIT DANDASANA 5. PURNA SUPTA VAJRASANA 6. TITIBHASANA 1. Both palms on the ground with fingers 1. Knees together. 1. Holding front ankle with both palms. together. 2. Upper leg straight and perpendicular to 2. Gripping of knees with both palms 2. Arms parallel to each other upto shoulder ground. touching each other. width. 3. Upper knee straight and toe stretched. 3. Cranium of head placed on the arch 3. Back maximum straight, gaze forward. 4. Gaze in front. of feet. 4. Legs stretched and straight, touching the

4. Heels & toes together. back of the shoulders.

8. SUPTA KONASANA 9. VIBHAKTA VIPARIT SUPTASANA 10. PURNA DHANURASANA

1. Stretch the leg in front and back with 1. Legs & arms in straight line. 1. Back maximum straight with chin lock. thighs, hips and heels in straight line and 2. Arms in straight line on either side of touching the ground. 2. Naval on ground. the body. 2. Body should bend backward with cranium 3. Gripping of big toes in between first 3. Big toes gripped with thumb and index touching the thigh at the back. and second finger with fist closed. finger. 3. Arms maximum straight, gripping the leg 4. Toes stretched upto ears, Gaze 4. Legs stretched straight on both side of near ankle with both the palms.

the body. 4. Gaze backside. forward 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 JUNIOR GROUP-B (16-18 YEARS BOYS AND GIRLS)

1. VATAYANASANA 2. VIBHAKTA PASCHIMOTTANASANA 3. PARIVARTITA PARSVAKONASANA 4. PURNA CHAKRASANA 5. PADAM BAKASANA

6. PURNA 1. VATAYANASANA 7. 1. Back, neck and head to be straight. 2. Hands together in front of nose, 8. PADMA SARVANGASANA shoulders maximum straight. 9. PURNA SHALABHASANA 3. If right arm is above left arm, left thigh on the right thigh. 10. PADANGUSHTH DHANURASANA 4. Folded knee should touch the heel of the other foot.

2. VIBHKTA PASCHIMOTTANASANA 3. PARIVARTITA PARSVAKONASANA 4. PURNA CHAKRASANA 1. Toe pointing upward. 1. Leg, waist and head in straight line 1. Gap in two legs approx ½ feet. after twisting body. 2. Knees on the ground. 2. Gripping of ankles with hands. 3. Gripping of toes with thumbs and 2. The other leg perpendicular to ground, index finger. thigh parallel to ground. 3. Toes parallel to each other. 4. Chest, shoulders and chin should 3. Wrist of the hand on the back to be 4. Head placed in between arms with touch the ground. gripped by hand on the front side. ear touching the arms. 4. Gaze in front. 4.

5. PADAM BAKASANA 6. PURNA MATSYENDRASANA 7. KOUNDINYASANA 1. Palms placed on ground at 1. Both buttocks on the ground. 1. Both legs in straight line parallel to 2. Maximum twisting of the trunk with ground. shoulders width, with fingers closed. shoulders in a straight line. 2. Both palms on the ground with fingers 2. Assume padamasana. 3. Second hand must be on other thigh from together. back side. 3. Both forearms parallel to each other, 3. Knees to be raised upto armpit. 4. Gripping of toe with thumb and index perpendicular to the ground. 4. Head should be straight. finger. 4. Back maximum stretched, parallel to the ground, Gaze forward.

8. PADMA SARVANGASANA 9. PURNA SHALABHASANA 10. PADANGUSHTH DHANURASANA 1. Knees, hips and back up to shoulders 1. Arch of feet should be placed on the 1. Gripping of big toe in between 1st and maximum straight. cranium of the head. 2nd finger with fist closed. 2. Palms placed on the back parallel to 2. Knees, heels and toes together. 2. Knees maximum closed. 3. Shoulders, chest & chin should touch each other. 3. Legs and arms stretched upward, the ground. 3. Chin touching chest. 4. Arms parallel to each other at shoulders balance on naval. 4. Padamasana to be assumed after going width with palms facing down. 4. Head in between both the arms, gaze into the position of Sarvangasana. 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-A (18-21 YEARS MEN AND WOMEN)

1. 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, 9. PURNA DHANURASANA 4. Both elbows in alignment, gaze in front. 10. SIRSHASANA

2. PURNA CHAKRASANA 3. UTTHITA PASCHIMOTTANASANA 4. KOUNDINYASANA 1. Both legs in straight line parallel to 1. Gap in two legs approx ½ feet. 1. Balance on Buttocks. 2. Both Legs straight with toes pointing the ground. 2. Gripping of ankles with hands. upward. 2. Both palms on the ground with fingers together. 3. Toes parallel to each other. 3. Palms holding the heels. 3. Both forearms parallel to each other, 4. Back maximum stretched with 4. Head placed in between arms with perpendicular to the ground. abdomen, chest and forehead touching 4. Back maximum stretched, parallel to ear touching the arms. the legs. 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 after twisting body. shoulder. 2. Maximum twisting of the trunk with 2. Second leg crossing elbows in straight shoulders in a straight line. 2. The other leg perpendicular to nd ground, 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 gripped by hand on the front side. fingers together. 4. Gripping of toe with thumb and 4. Gaze in front. 4. Back maximum straight, gaze forward. index finger.

8. KARAN PITTHASANA 9. PURNA DHANURASANA 10. SIRSHASANA 1. Knees and shoulders should touch 1. Front 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 CHAKRASANA 5. HANUMANA 6. 1. NATRAJASANA 7. KOUNDINYASANA 1. Arch of foot placed on back of head. 8. EKA PADA 2. Toe gripped by both palms, Gap in 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. Hands 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. 3. Head in between two arms with ears fingers of both hands with elbows 4. Back maximum stretched with slightly bent. abdomen, chest and forehead touching touching the arms. 4. Chin placed on knee. the legs. 4. Trunk perpendicular to the ground.

5. HANUMANA ASANA 6. KURMASANA 7. KOUNDINYASANA 1. Feet joined with soles on the ground in front 1. Both legs in straight line parallel to of the head. the ground. 1. Both legs stretched, toes pointing 2. Insert head and arms in between two legs 2. Both palms on the ground with outside. under the knees. fingers together. 2. Back, neck and head straight. 3. Flinger should be interlocked on the back 3. Both forearms parallel to each other, 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 2nd 1. Front portion of the head should be placed chin touching the chest. finger with fist closed. on the ground. 2. Palms on the back. 2. Knees maximum closed. 2. Head, Back & hips in one line. 3. One leg straight with toe pointing 3. Legs and arm stretched upward, balance on 3. Padamasana to be assumed after taking upward. naval. the position of Sirshasana. 4. Second leg straight with heel and toe 4. Head in between both the arms, gaze in 4. Elbows parallel to each other. touching the ground. 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, shoulders maximum straight. 3. If right arm is above left arm, left thigh on the right thigh. 4. Folded knee should touch the heel of the 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. One leg stretched straight. 2. Both arms, back and leg in straight outside. 2. Assuming Ardha Padamasana Grip the big line with toe maximum stretched. toe with thumb and index finger. 2. Back, neck and head straight. 3. Head in between both arms. 3. Back maximum stretched with abdomen, 3. Hand folded in front of chest. chest and forehead touching the leg. 4. Hands folded together. 4. Both knees on the ground. 4. Gaze forward.

5. BADDHA PADAMASANA 6. PADAM 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 other. 2. Shoulders and head in same line. finger from back side. 2. Knees, hips, back & head in straight 3. Thigh to be gripped by hand after 3. Back, neck and head straight. line. twisting the trunk portion. 4. Shoulder in same line, gaze forward. 3. Fingers closed. 4. Gaze forward. 4. Knee on the ground.

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. Head, Back & hips in one line. chin touching the chest. 2. Neck placed in between two arms, ear 2. Front portion of the head should be 2. Palms on the back, trunk maximum touching arms. placed on the ground. straight. 3. Raised leg should be parallel to ground. 3. Padamasana to be assumed after 3. Legs must be straight. 4. The leg on the ground and arms taking the position of Sirshasana. 4. Elbows parallel to each other. 4. Heels & toes touching the ground. perpendicular to the ground.

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 7. 1. Back, neck and head to be straight. 2. Hands together in front of nose. 8. PADMA SARVANGASAN 3. If right arm is above left arm, left 9. EKA PADA CHAKRASANA thigh on the right thigh. 10. EKA PADA PURNA DHANURASANA 4. Ankle completely touching calf, Shoulders maximum straight

2. SIRSHA PADANGUSTHASAN 3. VIBHAKTA PASCHIMOTTANASANA 4. USHTRASANA 1. Gripping of the wrist with other hand 1. Toe pointing upward. 1. Thighs perpendicular to the ground on the back. 2. Knees on the ground. 2. Forehead touching the toe 3. Gripping of toes with thumbs and 2. Palms on the heels 3. Back leg maximum straight index finger. 3. Knees, heels and toes together 4. Weight equally distributed on both 4. Chest, shoulders and chin should legs. touch the ground. 4. Ankles touching the ground

5. BADDHA PADAMASANA 6. ARDHA MATSYENDRASANA 7. MARICHYASANA 1. Both knees on ground 1. Both buttocks on the ground. 1. One leg bend and foot near the thigh. 2. Both toes gripped by thumb and 2. Shoulders and head in same line. 2. Gripping of wrist with other hand from index finger from back side 3. Thigh to be gripped by hand after back with fingers folded to make a fist. 3. Back, neck and head straight. twisting the trunk portion. 3. Second leg straight and toe forward. 4. Shoulder in same line, gaze forward. 4. Knee on the ground. 4. Chin on knee.

8. PADMA SARVANGASAN 9. EKA PADA CHAKRASANA 10. EKA PADA PURNA DHANURASANA 1. Hips and back up to shoulders 1.Palms on ground upto shoulders width. 1. One leg knee and elbow in one line. maximum straight. 2. Neck placed in between two arms, ear 2. Big toe gripped by first two fingers 2. Palms placed on the back parallel to touching arms. stretched up to ear. each other. 3. Raised leg should be parallel to 3. Other leg stretched and arm 3. Chin touching chest. ground. in front in alignment with leg. 4. Padamasana to be assumed after 4. The leg on the ground and arms 4. Balance on naval, head straight, going into position of Sarvangasana. perpendicular to the ground. gaze forward.

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

SUBSENIOR JUNIOR GROUP GROUP– D (30–A-35 (8 -YEARS,11 YEARS, MEN BOYS & WOMEN & GIRLS)) 1. GARUDASANA 2. SIRSHA PADANGUSTHASANA 3. ARDHA BADDHA PADAM PASCHIMOTTANASANA 4. USHTRASANA 5. BADDHA PADAMASANA 6. KURMASANA 1. GARUDASANA 1. Back, neck and head to be straight. 7. ARDHA MATSYENDRASANA 2. Hands together in front of nose. 8. 3. If right arm is above left arm, left 9. SETU BANDHA CHAKRASANA thigh on the right thigh. 4. Ankle completely touching calf, 10. EK PADA PURNA DHANURASANA Shoulders maximum straight 11.

2. SIRSHA PADANGUSTHASAN 4. ARDHA BADHA PADAMA 4. USHTRASANA 1. Gripping of the wrist with other hand PASCHIMOTTANASANA 1. Thighs perpendicular to the ground on the back. 1. One leg stretched straight. 2. Forehead touching the toe 2. Assuming Ardha Padamasana Grip the big 2. Palms on the heels 3. Back leg maximum straight toe with thumb and index finger. 3. Knees, heels and toes together 4. Weight equally distributed on both 3. Back maximum stretched with abdomen, chest and forehead touching the leg. legs. 4. Both knees on the ground. 4. Ankles touching the ground

5. BADDHA PADAMASANA 6. KURMASANA 6. ARDHA MATSYENDRASANA 1. Both knees on ground 1. Feet joined with soles on the ground in front of the head. 1. Both buttocks on the ground. 2. Both toes gripped by thumb and 2. Insert head and arms in between two legs index finger from back side under the knees. 2. Shoulders and head in same line. 3. Back, neck and head straight. 3. Flinger should be interlocked on the back of 3. Thigh to be gripped by hand after the waist. twisting the trunk portion. 4. Shoulder in same line, gaze forward. 4. Forehead should touch the ground with maximum arch of the back. 4. Knee on the ground.

7. HALASANA 9. SETU BANDHA CHAKRASANA 10. EKA PADA PURNA DHANURASANA 1. Back to be maximum straight. 1. Hands and feet touching the ground. 1. One leg knee and elbow in one line. 2. The legs maximum straight. 2. Legs straight, heels and toes 2. Big toe gripped by first two fingers 3. Arms parallel to each other up to together. stretched up to ear. 3. Other leg stretched and arm shoulders width, palms on ground. 3. Head in between two arms with ears in front in alignment with leg. 4. Toes together stretched, pointing touching the arms. 4. Balance on naval, head straight, outside. 4. Trunk perpendicular to the ground. gaze forward.

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

SUBSENIOR JUNIOR GROUP GROUP– E (35–A-45 (8 YEARS,-11 YEARS, MEN BOYS & WOMEN & GIRLS))

1. TRIKONASANA 2. VIBHAKTA PASCHIMOTTANASANA 3. USHTRASANA 4. BADDHA PADAMASANA 5. AKARNA DHANURASANA 6. ARDHA MATSYENDRASANA 1. TRIKONASANA 1. Waist to be parallel to the ground. 7. PADAM SARVANGASANA 2. Both arms in a straight Line. 8. MATSYASANA 3. Position of hand adjacent to heel 9. EK PADA CHAKRASANA 4. Face towards sky 10. DHANURASANA 11.

2. VIBHAKTA PASCHIMOTTANASANA 4. USHTRASANA 4. BADDHA PADAMASANA

1. Thighs perpendicular to the ground 1. Both knees on ground 1. Toe pointing upward. 2. Both toes gripped by thumb and 2. Knees on the ground. 2. Palms on the heels index finger from back side 3. Gripping of toes with thumbs and 3. Knees, heels and toes together index finger. 3. Back, neck and head straight. 4. Chest, shoulders and chin should 4. Ankles touching the ground 4.Shoulders in same line, gaze touch the ground. forward.

5. AKARNA DHANURASANA 6. ARDHA MATSYENDRASANA 7. PADMA SARVANGASAN 1. One Leg stretch with toe pointing 1. Hips and back up to shoulders 1. Both buttocks on the ground upwards, gripping of toe with thumb and maximum straight. index finger. 2. Shoulders and head in same line 2. Gripping of toe of other leg with thumb, 2. Palms placed on the back parallel to index and middle finger up to the ear. 3. Thigh to be gripped by hand after each other. 3. Back, neck and head maximum straight. twisting the trunk portion 3. Chin touching chest. 4. Elbow stretched upward with gaze in 4. Knee on the ground 4. Padamasana to be assumed after front. going into position of Sarvangasana.

8. MATSYASANA 9. EKA PADA CHAKRASANA 10. DHANURASANA 1. Both knees on the ground. 1. Toes, heels and knees together 1.Palms on ground upto shoulders width. 2. Both elbows touching ground. 2. Naval on the ground 3. Gripping of toes with thumb and 2. Neck placed in between two arms, ear index finger. touching arms. 3. Gripping from ankles 3. Raised leg should be parallel to ground. 4. Cranium of the head touching 4. Thighs, buttocks and lower back ground, not the forehead. 4. The leg on the ground and arms perpendicular to the ground. making maximum arch.

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 – F (ABOVE 45 YEARS, MEN & WOMEN)

1. VRIKSHASANA 1. Back maximum stretched. 2. Arms touching the ear. 3. Both hands folded above the shoulders. 4. Gaze in front.

2. PASCHIMOTTANASANA 3. USHTRASANA 4. BADDHA PADAMASANA 1. Knees on the ground. 1. Both knees on ground. 1. Thighs perpendicular to the ground 2. Toes pointing up to be gripped with 2. Both toes gripped by thumb and thumb and Index finger, other three 2. Palms on the heels index finger from back side. fingers folded inside. 3. Knees, heels and toes together 3. Back, neck and head straight. 3.Back maximum stretched with 4. Shoulders in same line, gaze abdomen, chest, forehead touching legs. 4. Ankles touching the ground forward. 4. Elbows on the ground.

5. AKARNA DHANURASANA 6. ARDHA MATSYENDRASANA 7. HALASANA 1. One leg stretched with toe pointing 1. Back to be maximum straight. 1. Both buttocks on the ground upwards, gripping of toe with thumb 2. The legs maximum straight. and index finger. 2. Shoulders and head in same line 3. Arms parallel to each other up to 2. Gripping of toe of other leg with thumb, 3. Thigh to be gripped by hand after index and middle finger up to the ear. shoulder width, palms on ground. twisting the trunk portion 3. Back, neck and head maximum straight. 4. Toes together stretched, pointing 4. Knee on the ground 4. Elbow stretched upward with gaze in front. outside.

8. MATSYASANA 9. CHAKRASANA 10. DHANURASANA 1. Both knees on the ground. 1. Gap in hands and legs with each other 1. Toes, heels and knees together. 2. Both elbows touching ground. at shoulder width. 2. Naval on the ground. 2. Arms and legs to be perpendicular to 3. Gripping of toes with thumb and index 3. Gripping from ankles. finger. the ground. 3. Neck in between two arms with ear 4. Thighs, buttocks and lower back 4. Cranium of the head touching ground, touching the arms. making maximum arch. not the forehead. 4. Thighs, hips and back making arch. 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

SUBPROFESSIONAL JUNIOR YOGASANGROUP–AA – ((821--11 30 YEARSYEARS, MEN BOYS & WOMEN) & GIRLS)

1. TRIKONASANA 2. VIBHAKTA PASCHIMOTTANASANA 3. USHTRASANA 4. BADDHA PADAMASANA 5. AKARNA DHANURASANA 6. ARDHA MATSYENDRASANA 1. TRIKONASANA 1. Waist to be parallel to the ground. 7. PADAM SARVANGASANA 2. Both arms in a straight Line. 8. MATSYASANA 3. Position of hand adjacent to heel 9. EK PADA CHAKRASANA 4. Face towards sky 10. DHANURASANA 11.

2. VIBHAKTA PASCHIMOTTANASANA 4. USHTRASANA 4. BADDHA PADAMASANA

1. Thighs perpendicular to the ground 1. Both knees on ground 1. Toe pointing upward. 2. Both toes gripped by thumb and 2. Knees on the ground. 2. Palms on the heels index finger from back side 3. Gripping of toes with thumbs and 3. Knees, heels and toes together index finger. 3. Back, neck and head straight. 4. Chest, shoulders and chin should 4. Ankles touching the ground 4.Shoulders in same line, gaze touch the ground. forward.

5. AKARNA DHANURASANA 6. ARDHA MATSYENDRASANA 7. PADMA SARVANGASAN 1. One Leg stretch with toe pointing 1. Hips and back up to shoulders 1. Both buttocks on the ground upwards, gripping of toe with thumb and maximum straight. index finger. 2. Shoulders and head in same line 2. Gripping of toe of other leg with thumb, 2. Palms placed on the back parallel to index and middle finger up to the ear. 3. Thigh to be gripped by hand after each other. 3. Back, neck and head maximum straight. twisting the trunk portion 3. Chin touching chest. 4. Elbow stretched upward with gaze in 4. Knee on the ground 4. Padamasana to be assumed after front. going into position of Sarvangasana.

8. MATSYASANA 9. EKA PADA CHAKRASANA 10. DHANURASANA 1. Both knees on the ground. 1. Toes, heels and knees together 1.Palms on ground upto shoulders width. 2. Both elbows touching ground. 2. Naval on the ground 3. Gripping of toes with thumb and 2. Neck placed in between two arms, ear index finger. touching arms. 3. Gripping from ankles 3. Raised leg should be parallel to ground. 4. Cranium of the head touching 4. Thighs, buttocks and lower back ground, not the forehead. 4. The leg on the ground and arms perpendicular to the ground. making maximum arch.

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

PROFESSIONAL YOGASANA- (ABOVE 30 YEARS MEN & WOMEN)

1. VRIKSHASANA 1. Back maximum stretched. 2. Arms touching the ear. 3. Both hands folded above the shoulders. 4. Gaze in front.

2. PASCHIMOTTANASANA 3. USHTRASANA 4. BADDHA PADAMASANA 1. Knees on the ground. 1. Both knees on ground. 1. Thighs perpendicular to the ground 2. Toes pointing up to be gripped with 2. Both toes gripped by thumb and thumb and Index finger, other three 2. Palms on the heels index finger from back side. fingers folded inside. 3. Knees, heels and toes together 3. Back, neck and head straight. 3.Back maximum stretched with 4. Shoulders in same line, gaze abdomen, chest, forehead touching legs. 4. Ankles touching the ground forward. 4. Elbows on the ground.

5. AKARNA DHANURASANA 6. ARDHA MATSYENDRASANA 7. HALASANA 1. One leg stretched with toe pointing 1. Back to be maximum straight. 1. Both buttocks on the ground upwards, gripping of toe with thumb 2. The legs maximum straight. and index finger. 2. Shoulders and head in same line 3. Arms parallel to each other up to 2. Gripping of toe of other leg with thumb, 3. Thigh to be gripped by hand after index and middle finger up to the ear. shoulder width, palms on ground. twisting the trunk portion 3. Back, neck and head maximum straight. 4. Toes together stretched, pointing 4. Knee on the ground 4. Elbow stretched upward with gaze in front. outside.

8. MATSYASANA 9. CHAKRASANA 10. DHANURASANA 1. Both knees on the ground. 1. Gap in hands and legs with each other 1. Toes, heels and knees together. 2. Both elbows touching ground. at shoulder width. 2. Naval on the ground. 2. Arms and legs to be perpendicular to 3. Gripping of toes with thumb and index 3. Gripping from ankles. finger. the ground. 3. Neck in between two arms with ear 4. Thighs, buttocks and lower back 4. Cranium of the head touching ground, touching the arms. making maximum arch. not the forehead. 4. Thighs, hips and back making arch.