4. PARIPURNA-MATSYENDRASANA

Quarter Final Round (First Round) • Competitor has to perform 5 compulsory Yogasanas and 2 optional Yogasanas in 1st round. • Optional Yogasana charts are available on Website of NYSF. There are each 2 charts of 5 different va ri e ties. That is Forward Bend/ Backward Bend/ Twisting/ Hand Balance / Leg Balance. • Competitor shall select these 2 optional Yogasanas from different va ri e ties. Only A/ B/ C category optional Yogasanas can be performed in the first round. Compulsory Yogasanas to be avoided as optional Yogasana. • Please refer the weightage of marks for each level of Yogasana (A to C ) • Holding time of Compulsory Yogasana is 60 second s . • Holding time of Optional Yogasanas is 15 seconds . • Always start and end your Yogasana performance with Namaste Mudra. Semi Final Round (Second Round) • Competitor has to perform 4 compulsory Yogasanas and 3 optional Yogasanas in 2nd round. • Optional Yogasana charts are available on Website of NYSF. There are each 2 charts of 5 different v a ri e ties . That is Forward Bend/ Backward Bend/ Twisting/ Hand Balance / Leg Balance. • Competitor shall select these 3 optional Yogasanas from different v ae ri ties. Only A / B / C / D category optional Yogasanas can be performed in the second round. Compulsory Yogasanas to be avoided as optional Yogasana. • Please refer the weightage of marks for each level of Yogasana (A to D) mentioned in the charts. • Holding time of Compulsory Yogasana is 30 seconds. • Holding time of Optional Yogasanas is 15 seconds. • Optional Yogasanas performed in the first round can’t be repeated in second round. • Always start and end your Yogasana performance with Namaste Mudra. Final Round (Third Round) • Competitor has to perform 2 compulsory Yogasanas and 5 optional Yogasanas in 3rd round. • Optional Yogasana charts are available on Website of NYSF. There are each 2 charts of 5 different v a ri e ties . That is forward Bend/ Backward Bend/ Twisting/ Hand Balance / Leg Balance. • Competitor shall select these 5 optional Yogasanas from different v ae ri ties. Only A/ B/ C / D / E category optional Yogasanas can be performed in the fi nal round. Compulsory Yogasanas to be avoided as optional Yogasana. • Please refer the weightage of marks for each level of Yogasana (A to E) mentioned in the charts. • Holding time of Compulsory Yogasana is 15 seconds. • Holding time of Optional Yogasanas is 15 seconds. • Optional Yogasanas performed in the first and second round can’t be repeated in the third round. • Always start and end your Yogasana performance with Namaste Mudra. (Regd.) Optional Yogasana Charts FB-1 Forward Bend Standings (FBS)

FBS-A FBS-B FBS-C FBS-D FBS -E Mark - 0.6 Mark - 0.7 Mark - 0.8 Mark - 0.9 Mark - 1.0

1

Padapasha- Adhomukh Urdhvamukha Uttanasana - II Parshvottanasana Tittibhasana Kardal ikasana - I Tittibhasana

2

Prasarit-pash Skandha-Pada- Malayasana padottanasana Adhomukh-Shwanasana Kardal ikasana - II Sheersha-Kurmasana

3

Put-Pada- Adhomukh- Parshvottanasana Shwanasana Paripurna-Tittibhasana Panavasana Skandhapadasana

4

Prasarit Prapada-Uttana- Ardha Baddha Utthit-Padamula Padottanasana-1 Prushthasana Suptakonasana Padmottanasana Tittibhasana

5

Prasarit Padottanasana-2 Skandha-Pada- Padahastottanasana Samatvasana Dandasana Shatapadyasana Syllabus © NYSF (Regd.) Optional Yogasana Charts FB-2 Forward Bend Floor (FBF)

FBF-A FBF-B FBF-C FBF-D FBF-E Mark - 0.6 Mark - 0.7 Mark - 0.8 Mark - 0.9 Mark - 1.0

1

Saralahasta- Urdhvamukha- Paschimottanasana Upavishta- Konasana Pinda-Padmasana Paschimottanasana - 1 Supta Tittibhasana

2

Utthit-Ekpada- Halasana Kro unchasana Karna-Peedasana Timayasana Hasta-Prushtasana

3

Ardha-baddha-Padma- Salamb- Baddha-Viparit- Parshva-Pindasana- Paschimottanasana Sarvangasana-1 Kurmasana Yukta-Sarvangasana Yoga-Nidrasana

4

Pin dasanayukta- Urdhva-Padapadma- Maricchyasana - 1 Marichyasana - 2 Sarvangasana Sarvangasana Saraghasana

5

Skandasan - I Urdhavamukha- Paschimottanasana - 2 Bhrunasana Ramadootasana Pingalasana Syllabus © NYSF (Regd.) Optional Yogasana Charts BB-1 Back Bend Standing (BBS)

BBS-A BBS-B BBS-C BBS-D BBS-E Mark - 0.6 Mark - 0.7 Mark - 0.8 Mark - 0.9 Mark - 1.0

1

Eka-Pada-Urdhva- Ardha-Chandrasana Nandighoshasana Tryanga-Mukhotanasana Dand-Dhanurasana Urabhrasana

2

Bheemasana Veernilasana Sooryanamaskarasana Mahakarnasana Mahaneelasana

3

Chamatkarasana Darukasana Poorna-Chakrasana Konarkasana Dimbasana

4

Eka-Pada-Lambakona- Chitroshtakasana Gajananasana Chakra-Garudasana Chakrasana Dhwaja Dwarasana

5

Eka-Pada-Setubandha- chakrasana Girijasana Chakravyuvhasana Kambalasana Kosha Krumikasana Syllabus © NYSF (Regd.) Optional Yogasana Charts BB- 2 Back Bend Floor (BBF)

BBF-A BBF-B BBF-C BBF-D BBF-E Mark - 0.6 Mark - 0.7 Mark - 0.8 Mark - 0.9 Mark - 1.0

1

Ushtrasana Laghu-Vajrasana Purna-Chakrabandhasana Shankhapalasana Chitrapatangasana

2

Ekapada- Ardha-Kapota- Ekapada-Viparit- Rajakapotanasan-3 Govardhanasana Vamadevasana Shalbasana Mriga-Mukhasana

3

Sharangasana Mahaveerasana Vayuputrasana Sugreevasana Viparita-Valkhilyasana

4

Ekapada-Viparit- Padangushtha- Dandasana - 1 Padmanabhasana Dhanurasana Padma-Jhashasana Prajaktasana

5

Vibhakta-Viparita- Shivadhanushyasana Poorna-Matsyasana Gandabherundasana Supta-Dimbasana Shalabhasana Syllabus © NYSF (Regd.) Optional Yogasana Charts TB-1 Twisting Body Floor (TBF)

TBF-A TBF-B TBF-C TBF-D TBF-E Mark - 0.6 Mark - 0.7 Mark - 0.8 Mark - 0.9 Mark - 1.0

1

Pariviritta-Janu- Ardha- Parivritta- Parivritta Upavishta- Parivritta - Padmasana Shirshasana Matsyendrasana - 1 Ramadootasana Konasana

2

Ardha- Katipada- Matsyendrasana - IV Shoolpashasana Kesarisutasana Parivritta-Ushtrasana Matsyendrasana

3

Parivritta- Parivritta-Eka-Pada- Parighasana Maricchyasana-III Paschimottanasana Marichyasana - 4 Shirasana

4

Ardha-Padma- Ranaveerasana Uddalakasana Trishoolpashasana Shoolpashasana Pushpadantasana

5

Baddhapada- Padaputa-Parivritta- Paripurna- Utthit-Pada-Parivritta- Matsendrasana Amit-Vikramasana Janu-Shirasana Matsyendrasana Janu-Shirasana Syllabus © NYSF (Regd.) Optional Yogasana Charts TB- 2 Twisting Body Balance (TBB)

TBB-A TBB-B TBB-C TBB-D TBB-E Mark - 0.6 Mark - 0.7 Mark - 0.8 Mark - 0.9 Mark - 1.0

1

Parivritta- Parivrutta-Namanasana Shrugalasana Uttanasana Maroodasana-1 Malayasana

2

Baddha-Parivritta- Himavanasana Parshva-Konasana Mahendrasana Kanchangangasana Kailasasana

3

Baddhapada-Parivrutta- Angushta- Parivritta- Parivritta-Utkatasan Upveshasana Padottanasana Maheshwarasana Vishwamitrasana

4

Parivritta-Parshva- Parivritta- Ardhapadma-Parivritta- Putpada- Konasana Trikonasana Parighasana Nishigandhasana Vishwamitrasana

5

Parivritta- Parivritta- Vindhyasana Padottanasana Kallyasana Parshva-Kallyasana Vetalasana Syllabus © NYSF (Regd.) Optional Yogasana Charts LB-1 Leg Balance Backward Bend (LBB)

LBB-A LBB-B LBB-C LBB-D LBB-E Mark - 0.6 Mark - 0.7 Mark - 0.8 Mark - 0.9 Mark - 1.0

1

Dwihastapada- Urdhvamukha- Saral-Natrajasan Natarajasana Natarajasana Veerabhadrasana Kunjarasana

2

Muktahast- Anta-Gulfa-Hasta- Greevapada- Viparit-Dandayaman- Hastapada-Lasyasana Marutsakhasana Natarajasana Natarajasana Tripurasana

3

Vamdeva- Baddha-Natrajasana Lasya-Natrajasana Yoganandasana Sundara-Vimanasana Tripurasana

4

Ekapada-Tryanga- Hastanka-Lasyasana Raj-Vimanasana Shikhapada-Natrajasana Pratyanchyasana Mukhottanasana

5

Skandhapada- Pratiruddhasana Vayu-Rathasana Natrajasana Tandavasana Mohini-Astrasana Syllabus © NYSF (Regd.) Optional Yogasana Charts LB-2 Single Leg balance Forward Bend (LBF)

LBF-A LBF-B LBF-C LBF-D LBF-E Mark - 0.6 Mark - 0.7 Mark - 0.8 Mark - 0.9 Mark - 1.0

1

Urdhva-Prasarita- Dandayamana- Muktahasta- Lambakonasana Janushirasana Dhwajadandasana Ruchikasana-2 Trivikramasana

2

Parivrutta-Baddha- Urdhva-Prasarit- Swarga-Dwijasana Veerbhandrasana-III Ardhachandrasana Vamanasana Eipadasana - II

3

Pasha-Lamba- Parivrutta-Swarga- Uttkata-Dandayamana- Konasana Dwijasana Janushirasana Pakshikasana Kanishasana

4

Niralamba- Garudasana Pashstrasana Vatayanasana Sankhyasana Trishoolasana

5

Vrukshasana Garuda- (Namaskara) Pushpakasana Vimanasana Bhingyasana Sarasasana Syllabus © NYSF (Regd.) Optional Yogasana Charts HB-1 Hand Balance Forward Bend (HBF)

HBF-A HBF-B HBF-C HBF -D HBF -E Mark - 0.6 Mark - 0.7 Mark - 0.8 Mark - 0.9 Mark - 1.0

1

Urdhva- Adhomukh- Dand-Tolan- Urdhvamukha-Hasta- Brahmacharyasana Kukkutasana Vrukshasana Paschimottanasana Padmasana

2

Ekapada-Vaksha- Adhomukha-Utthit- Kukkutasana Mayoorasana Mayoorasana Chakorasana Koormasana

3

Bakasana Ashtavakrasana Koundinyasana Parivrutta-Tittibhasana Bramhastrasana

4

Dwipada- Ekahasta-Padma- Koundinyasana Padma-Mayoorasana Tittibhasana Fanindrasana Mayoorasana

5

Ekapada-Prushtha- Utthit-Ekpada- Bhallukasana Makshikasana Tittibhasana Prushta-Sheershasana Parashupashasana Syllabus © NYSF (Regd.) Optional Yogasana Charts HB- 2 Hand Balance Backward B end (HBB)

HBB-A HBB-B HBB-C HBB-D HBB-E Mark - 0.6 Mark - 0.7 Mark - 0.8 Mark - 0.9 Mark - 1.0

1

Padanka- Ekpad-Vrushik-Shiva- Parivrutta-Shiva- Pinch-Mayurasana Vrishikasana - II Linkarasana Nagastrasana Lingakarasana

2

Eka-Pada-Pinch- Mayoorasana Vruschikasana - II Karkotasana Padma-Vruschikasana Kakmukta-Hastasana

3

Vruchikasana - 1 Adhomukh-Vrikshasana Paripurnasana Ekpad-Kokilasana Dwipad-Kokilasana

4

Padma-Pada- Jatukasana Vruschikasana - II Shiv-Lingakarasana Putpada-Kokilasana Hast-Samkonasana

5

Ardha-Padma- Ekapada-Skandha- Ekapad-Kokila- Utthit-Lamb- Vibhakt-Pada-Shiva- Pincha-Mayoorasana Shiva-Lingakarasana Vruschiksana - 1 Konasana Lingakarasana Syllabus © NYSF