Yoga Federation of India Syllabus

(
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:-yfiashok2000@yahoo.co.in, Mobile No.+91-94174-14741, Website:- www.yogafederationofindia.com
SYLLABUS AND GUIDELINES FOR NATIONAL/ZONAL/STATE/DISTRICT YOGASANA COMPETITION
SUB JUNIOR GROUP–A (8-10

(8-11 YEARS, BOYS & GIRLS)
1. TRIKONASANA
1. Waist to be parallel to the ground.
2. Both arms in a straight Line.
3. Position of hand adjacent to heel
4. Face towards sky
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. AKARNA DHANURASANA 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.
(
REGD. UNDER THE SOCIETIES REGISTRATION ACT. XXI OF 1860 REGD. NO.1195 DATED 14.02.90)
SUB JUNIOR
JUNIOR GROUP–B
GROUP–A(10-12
(8-11 YEARS, BOYS
BOYS &
& GIRLS)
GIRLS)
1. VRIKSHASANA
2. PASCHIMOTTANASANA
3. PURNA USTHRASANA
4. EKA PADA SIKANDHASANA
5. AKARNA DHANURASANA
1. VRIKSHASANA
6. KUKKUTASANA 1. Back maximum stretched.
7. YOGA NIDRASANA 2. Arms touching the ear.
8. CHAKRASANA 3. Both hands folded above the
shoulders.
9. SARVANGASANA
4. Gaze in front.
10. DHANURASANA
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
of feet. straight.
Thumb and Index finger, other three
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. Elbow stretched upward with gaze in 4. Gripping of buttock with fingers inter
straight, gaze in front. locking each other.
front.
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
YOGA FEDERATION OF
OF INDIA
INDIA
(REGD. UNDER THE SOCIETIES REGISTRATION ACT. XXI OF 1860 REGD. NO.1195 DATED 14.02.90)
SUB JUNIOR GROUP-C (12-14 YEARS BOYS & GIRLS)

1. GARUDASANA
2. PARSVAKONASANA
3. VIBHAKTA PASCHIMOTTHANASANA
4. BAKASANA
5. PURNA SUPTA VAJRASANA
6. UTTHIT EKA PADA SIKANDHASANA 1. GARUDASANA
1. Back, neck and head to be straight.
7. EKA PADA CHAKRASANA 2. Hands together in front of nose.
8. PADAM SARVANGASANA 3. If right arm is above left arm, left
9. MATSYASANA 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
JUNIOR GROUP–A
SUB JUNIOR (14-16(8-11
GROUP–A YEARS, BOYSBOYS
YEARS, & 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 DANDASANA 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. Gripping of knees with both palms 2. Arms parallel to each other upto shoulder
2. Upper leg straight and perpendicular to
touching each other. ground.
width.
3. Cranium of head placed on the arch 3. Upper knee straight and toe stretched.
3. Back maximum straight, gaze forward.
of feet. 4. Gaze in front.
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

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 MATSYENDRASANA 1. VATAYANASANA
7. KOUNDINYASANA 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.
2. Knees on the ground. after twisting body.
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.
each other. 3. Shoulders, chest & chin should touch
3. Legs and arms stretched upward,
the ground.
3. Chin touching chest. balance on naval.
4. Arms parallel to each other at shoulders
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.
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. Both legs in straight line parallel to
1. Gap in two legs approx ½ feet. the ground.
2. Both Legs straight with toes pointing
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 perpendicular to the ground.
4. Head placed in between arms with 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. Heel of one leg touching opposite side 1. Both buttocks on the ground.
1. Leg, waist and head in straight line
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
ground, thigh parallel to ground. line. 3. 2nd hand must be on other thigh
3. Both palms placed on ground with from back side.
3. Wrist of the hand on the back to be
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. Back and thighs maximum straight. 2. Naval on ground.
2. Head, Back, hips and legs in one
3. Arms and legs in opposite direction 3. Gripping of big toes in between first
and second finger with fist closed. line.
and in a straight line.
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.
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.
8. EKA PADA SETU BANDHA SARVANGASANA 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.
fingers of both hands with elbows 3. Head in between two arms with ears
4. Back maximum stretched with
slightly bent. abdomen, chest and forehead touching touching the arms.
4. Chin placed on knee. 4. Trunk perpendicular to the ground.
the legs.
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,
near buttocks. perpendicular to the ground.
3. Hand folded in front of chest.
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.
SENIOR GROUP – C (25-30 YEARS MEN)
1. VATAYANASANA
2. Hands together in front of nose,
shoulders maximum straight.
3. If right arm is above left arm, left
4. Folded knee should touch the heel of
the other foot.
2. VIRBHADRASANA 3. HANUMANA ASANA 4. ARDHA BADHA PADAMA

1. Leg on the ground must be straight. PASCHIMOTTANASANA
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 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.
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.
3. Fingers closed. twisting the trunk portion.
4. Shoulder in same line, gaze forward.
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.
perpendicular to the ground. 4. Elbows parallel to each other.
4. Heels & toes touching the ground.
SENIOR GROUP- C (25-30 YEARS WOMEN)
1. GARUDASANA
2. SIRSHA PADANGUSTHASAN
4. PURNA USHTRASANA
5. BADDHA PADAMASANA
6. ARDHA MATSYENDRASANA 1. GARUDASANA
7. MARICHYASANA
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.
4. Ankle completely touching calf,
10. EKA PADA PURNA DHANURASANA Shoulders maximum straight
2. SIRSHA PADANGUSTHASAN 3. VIBHAKTA PASCHIMOTTANASANA 4. PURNA USHTRASANA

1. Gripping of the wrist with other hand 1. Toe pointing upward. 1. Cranium of head placed on the arc of
on the back. 2. Knees on the ground. feet.
2. Forehead touching the toe 3. Gripping of toes with thumbs and 2. Toes to be gripped by palms.
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 4. Elbows should be parallel to each
legs. touch the ground. other.
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.
SENIOR GROUP–
SUB JUNIOR D (30-35
GROUP–A YEARS,
(8-11 MENBOYS
YEARS, & WOMEN)
& GIRLS)
1. GARUDASANA
2. SIRSHA PADANGUSTHASANA
3. ARDHA BADDHA PADAM PASCHIMOTTANASANA
4. USHTRASANA
1. GARUDASANA
6. KURMASANA 1. Back, neck and head to be straight.
7. ARDHA MATSYENDRASANA 2. Hands together in front of nose.
8. HALASANA 3. If right arm is above left arm, left
9. SETU BANDHA CHAKRASANA 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. One leg stretched straight.
1. Thighs perpendicular to the ground
on the back.
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. Back maximum stretched with abdomen, 3. Knees, heels and toes together
4. Weight equally distributed on both
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.
4. Shoulder in same line, gaze forward. 4. Forehead should touch the ground with
twisting the trunk portion.
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.
SENIOR GROUP–
SUB JUNIOR E (35-45
GROUP–A YEARS,
(8-11 MENBOYS
YEARS, & WOMEN)
& GIRLS)
1. TRIKONASANA
3. USHTRASANA
1. TRIKONASANA
6. ARDHA MATSYENDRASANA
7. PADAM SARVANGASANA
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 3. Back, neck and head straight.
index finger.
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
upwards, gripping of toe with thumb and 1. Both buttocks on the ground
maximum straight.
index finger. 2. Shoulders and head in same line 2. Palms placed on the back parallel to
2. Gripping of toe of other leg with thumb,
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
2. Both elbows touching ground. 1.Palms on ground upto shoulders width.
2. Neck placed in between two arms, ear 2. Naval on the ground
3. Gripping of toes with thumb and
index finger. touching arms. 3. Gripping from ankles
4. Cranium of the head touching 3. Raised leg should be parallel to ground.
4. The leg on the ground and arms
4. Thighs, buttocks and lower back
ground, not the forehead.
perpendicular to the ground. making maximum arch.
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.
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. Back, neck and head straight.
3. Knees, heels and toes together
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.
upwards, gripping of toe with thumb 1. Both buttocks on the ground
2. The legs maximum straight.
and index finger. 2. Shoulders and head in same line
2. Gripping of toe of other leg with thumb, 3. Arms parallel to each other up to
3. Thigh to be gripped by hand after
index and middle finger up to the ear. shoulder width, palms on ground.
3. Back, neck and head maximum straight.
twisting the trunk portion
4. Toes together stretched, pointing
4. Elbow stretched upward with gaze in front. 4. Knee on the ground
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.
3. Gripping of toes with thumb and index 2. Arms and legs to be perpendicular to
the ground. 3. Gripping from ankles.
finger. 4. Thighs, buttocks and lower back
3. Neck in between two arms with ear
4. Cranium of the head touching ground, touching the arms. making maximum arch.
not the forehead. 4. Thighs, hips and back making arch.
PROFESSIONAL
SUB JUNIOR YOGASANA
GROUP–A–UNDER
(8-11 30 YEARS BOYS
YEARS, (MEN &&
WOMEN)
GIRLS)
1. TRIKONASANA
3. USHTRASANA
1. TRIKONASANA
6. ARDHA MATSYENDRASANA
7. PADAM SARVANGASANA
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 3. Back, neck and head straight.
index finger.
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
upwards, gripping of toe with thumb and 1. Both buttocks on the ground
maximum straight.
index finger. 2. Shoulders and head in same line 2. Palms placed on the back parallel to
2. Gripping of toe of other leg with thumb,
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
2. Both elbows touching ground. 1.Palms on ground upto shoulders width.
2. Neck placed in between two arms, ear 2. Naval on the ground
3. Gripping of toes with thumb and
index finger. touching arms. 3. Gripping from ankles
4. Cranium of the head touching 3. Raised leg should be parallel to ground.
4. The leg on the ground and arms
4. Thighs, buttocks and lower back
ground, not the forehead.
perpendicular to the ground. making maximum arch.
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.
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. Back, neck and head straight.
3. Knees, heels and toes together
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.
upwards, gripping of toe with thumb 1. Both buttocks on the ground
2. The legs maximum straight.
and index finger. 2. Shoulders and head in same line
2. Gripping of toe of other leg with thumb, 3. Arms parallel to each other up to
3. Thigh to be gripped by hand after
index and middle finger up to the ear. shoulder width, palms on ground.
3. Back, neck and head maximum straight.
twisting the trunk portion
4. Toes together stretched, pointing
4. Elbow stretched upward with gaze in front. 4. Knee on the ground
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.
3. Gripping of toes with thumb and index 2. Arms and legs to be perpendicular to
the ground. 3. Gripping from ankles.
finger. 4. Thighs, buttocks and lower back
3. Neck in between two arms with ear
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 Syllabus

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Yoga Federation of India Syllabus

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YOGA FEDERATION OF INDIA

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

SUB JUNIOR GROUP–A (8-10

2. PADAHASTASANA 3. SASANGASANA 4. USHTRASANA

5. AKARNA DHANURASANA 6. GARABHASANA 7. EKA PADA SIKANDHASANA

8. CHAKRASANA 9. SARVANGASANA 10. DHANURASANA

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

2. PASCHIMOTTANASANA 4. PURNA USHTRASANA 5. EKA PADA SIKANDHASANA

6. AKARNA DHANURASANA 4. KUKKUTASANA 8. YOGA NIDRASANA

8. CHAKRASANA 9. SARVANGASANA 10. DHANURASANA

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

2. PARSVAKONASANA 3. VIBHAKTA PASCHIMOTTHANASANA 4. BAKASANA

8. PADMA SARVANGASANA 9. MATSYASANA 10. PURNA DHANURASANA

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

2. PARSVAKONASANA 3. ARDHA BADHA PADAMA 4. KUKKUTASANA

7. EKA PADA VIPARIT DANDASANA

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

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

2. VIBHKTA PASCHIMOTTANASANA 3. PARIVARTITA PARSVAKONASANA 4. PURNA CHAKRASANA

5. PADAM BAKASANA 6. PURNA MATSYENDRASANA 7. KOUNDINYASANA

8. PADMA SARVANGASANA 9. PURNA SHALABHASANA 10. PADANGUSHTH DHANURASANA

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

SENIOR GROUP-A (18-21 YEARS MEN AND WOMEN)

2. PURNA CHAKRASANA 3. UTTHITA PASCHIMOTTANASANA 4. KOUNDINYASANA

5. PARIVARTITA PARSVAKONASANA 6. OMKARASANA 7. PURNA MATSYENDRASANA

8. KARAN PITTHASANA 9. PURNA DHANURASANA 10. SIRSHASANA

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

SENIOR GROUP-B (21-25 YEARS MEN & WOMEN )

2. DANDYAMAN JANUSIRSHASANA 3. UTTHITA PASCHMITTONASAN 4. SETU BANDHA CHAKRASANA

5. HANUMANA ASANA 6. KURMASANA 7. KOUNDINYASANA

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

SENIOR GROUP – C (25-30 YEARS MEN)

2. VIRBHADRASANA 3. HANUMANA ASANA 4. ARDHA BADHA PADAMA

5. BADDHA PADAMASANA 6. PADAM MAYURASANA 7. ARDHA MATSYENDRASANA

8. SETU BANDH SARVANGASANA 9. EKA PADA CHAKRASANA 10. PADAM SIRSHASANA

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

SENIOR GROUP- C (25-30 YEARS WOMEN)

2. SIRSHA PADANGUSTHASAN 3. VIBHAKTA PASCHIMOTTANASANA 4. PURNA USHTRASANA

5. BADDHA PADAMASANA 6. ARDHA MATSYENDRASANA 7. MARICHYASANA

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

2. SIRSHA PADANGUSTHASAN 4. ARDHA BADHA PADAMA 4. USHTRASANA

5. BADDHA PADAMASANA 6. KURMASANA 6. ARDHA MATSYENDRASANA

7. HALASANA 9. SETU BANDHA CHAKRASANA 10. EKA PADA PURNA DHANURASANA

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

2. VIBHAKTA PASCHIMOTTANASANA 4. USHTRASANA 4. BADDHA PADAMASANA

5. AKARNA DHANURASANA 6. ARDHA MATSYENDRASANA 7. PADMA SARVANGASAN

8. MATSYASANA 9. EKA PADA CHAKRASANA 10. DHANURASANA

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

SENIOR GROUP – F (ABOVE 45 YEARS, MEN & WOMEN)

2. PASCHIMOTTANASANA 3. USHTRASANA 4. BADDHA PADAMASANA

5. AKARNA DHANURASANA 6. ARDHA MATSYENDRASANA 7. HALASANA

8. MATSYASANA 9. CHAKRASANA 10. DHANURASANA

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

2. VIBHAKTA PASCHIMOTTANASANA 4. USHTRASANA 4. BADDHA PADAMASANA

5. AKARNA DHANURASANA 6. ARDHA MATSYENDRASANA 7. PADMA SARVANGASAN

8. MATSYASANA 9. EKA PADA CHAKRASANA 10. DHANURASANA

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

PROFESSIONAL YOGASANA- ABOVE 30 YEARS (MEN & WOMEN)

2. PASCHIMOTTANASANA 3. USHTRASANA 4. BADDHA PADAMASANA

5. AKARNA DHANURASANA 6. ARDHA MATSYENDRASANA 7. HALASANA

8. MATSYASANA 9. CHAKRASANA 10. DHANURASANA

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