ASIAN YOGA FEDERATION

Affiliated to International Yoga Sports Federation & International Yoga Federation

REGD. OFFICE: FLAT NO.501, GHS-93, SECTOR-20, PANCHKULA- 134116 (HARYANA), INDIA
Website: - www.asianyogafederation.com
e-mail:[email protected], Mobile No.+91-94174-14741

SYLLABUS AND GUIDELINES FOR ASIAN YOGA SANA COMPETITION

SUB JUNIOR GROUP–A (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.
 ASIAN YOGA FEDERATION
Affiliated to International Yoga Sports Federation & International Yoga Federation
REGD. OFFICE: FLAT NO.501, GHS-93, SECTOR-20, PANCHKULA- 134116 (HARYANA), INDIA
Website: - www.asianyogafederation.com
e-mail:[email protected], Mobile No.+91-94174-14741

SYLLABUS AND GUIDELINES FOR ASIAN YOGA SANA COMPETITION

SUB JUNIOR GROUP-B (11-14 YEARS BOYS & GIRLS)

1. GARUDASANA
1. Back, neck and head to be straight.
2. Hands together in front of nose.
3. If right arm is above left arm, left
thigh on the right thigh.
4. Ankle completely touching calf,
Shoulders maximum straight

2. PARSVAKONASANA 3. PASCHIMOTTANASANA 4. BAKASANA

1. Arm, Waist and leg in straight line. 1. Knees on the ground. 1. Gap in hands upto shoulder width.
2. Toes pointing up to be gripped with 2. Fingers closed.
2. Second leg and Arm perpendicular to Thumb and Index finger, other three 3. Hips, back and head in maximum
ground. fingers folded inside.
straight line, parallel to ground with
3. Thigh parallel to ground. 3.Back maximum stretched with
abdomen, chest, forehead touching legs. heels together touching the buttocks
4. Ear touching Arm, Gaze forward. 4. Elbows on 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. Hands 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. YOGA NIDRASANA 9. MATSYASANA 10. PURNA DHANURASANA

1. Neck to rest on the crossing of ankle. 1. Both knees on the ground. 1. Legs & arms in straight line.
2. Shoulders to be taken out from the 2. Both elbows touching ground. 2. Naval on ground.
crossing. 3. Gripping of toes with thumb and 3. Gripping of big toes in between first
3. Weight to be placed on middle of back. index finger. and second finger with fist closed.
4. Gripping of buttock with fingers inter 4. Cranium of the head touching 4. Toes stretched upto ears, Gaze
locking each other. ground, not the forehead. forward
 ASIAN YOGA FEDERATION
Affiliated to International Yoga Sports Federation & International Yoga Federation
REGD. OFFICE: FLAT NO.501, GHS-93, SECTOR-20, PANCHKULA- 134116 (HARYANA), INDIA
Website: - www.asianyogafederation.com
e-mail:[email protected], Mobile No.+91-94174-14741

SYLLABUS AND GUIDELINES FOR ASIAN YOGA SANA COMPETITION

JUNIOR GROUP (14-17 YEARS BOYS AND GI RLS)

1. VIRBHADRASANA
1. Leg on the ground must be straight.
2. Both arms, back and leg in straight
line with toe maximum stretched.
3. Head in between both arms.
4. Hands folded together.

2. ARDH BADDHA PADMOTTANASANA 3. PARIVARTITA PARSVAKONASANA 4. CHAKRA BANDHASANA

1. Leg on the ground maximum straight. 1. Leg, waist and head in straight line 1. Elbows and feet parallel to each other.
2. Toe to be gripped by thumb and Index after twisting body. 2. Gap between feet and arms up to the
finger from back, other fingers folded. 2. The other leg perpendicular to ground, width of shoulders.
3. Back maximum stretched with abdomen, thigh parallel to ground.
3. Griping of ankles with hands,
chest and forehead touching the leg 3. Wrist of the hand on the back to be
4. The folded knee in Ardha-padamasana 4. Thigh, buttocks and back making
gripped by hand on the front side.
in alignment with other leg 4. Gaze in front. maximum arch, gaze in front.

5. VIBBKTA PASCHIMOTTHANASANA 6. PURNA SUPTA VAJRASANA 7. KOUNDINYASANA

1. Toes pointing upward. 1. Both legs in straight line parallel to
1. Knees together
2. Knees on the ground. ground.
2. Gripping of knees with both palms 2. Both palms on the ground with fingers
3. Gripping of toes with thumb and index together.
finger. touching each other
3. Both forearms parallel to each other,
4. Chest, shoulders and chin should touch 3. Head placed on the arch of feet perpendicular to the ground.
the ground. 4. Back maximum stretched, parallel to
4. Heels toes together
the ground, Gaze forward.

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

1. Knees, hips and back up to shoulders 1. Gripping of big toe in between 1st and
1. Cranium of Head should be placed in
maximum straight. 2nd finger with fist closed.
the arch of feet.
2. Palms placed on the back parallel to 2. Knees maximum closed.
2. Knees, heels and toes together.
each other. 3. Legs and arms stretched upward,
3. Naval on the ground.
3. Chin touching chest. balance on naval.
4. Palms on the ground with elbows
4. Padamasana to be assumed after going 4. Head in between both the arms, gaze
into the position of Sarvangasana. touching the waist. in front.
 ASIAN YOGA FEDERATION
Affiliated to International Yoga Sports Federation & International Yoga Federation
REGD. OFFICE: FLAT NO.501, GHS-93, SECTOR-20, PANCHKULA- 134116 (HARYANA), INDIA
Website: - www.asianyogafederation.com
e-mail:[email protected], Mobile No.+91-94174-14741

SYLLABUS AND GUIDELINES FOR ASIAN YOGA SANA COMPETITION

SENIOR GROUP-A (17-21 YEARS BOYS AND GIRLS)

1. TRIVIKRAMASANA
1. Leg on the ground to be straight.
2. Gripping of toe of other leg with
hand.
3. The stretched leg should be straight,
4. Both elbows in alignment, gaze in
front.

2. PURNA CHAKRASANA 3. VIBBKTA PASCHIMOTTANASANA 4. KOUNDINYASANA

1. Both legs in straight line parallel to
1. Gap in two legs approx ½ feet. 1. Toe pointing upward. the ground.
2. Gripping of ankles with hands. 2. Knees on the ground. 2. Both palms on the ground with
3. Gripping of toes with thumbs and fingers together.
3. Toes parallel to each other. 3. Both forearms parallel to each other,
index finger.
4. Head placed in between arms with perpendicular to the ground.
4. Chest, shoulders and chin should 4. Back maximum stretched, parallel to
ear touching the arms. touch the ground. the ground, Gaze forward.
4.

5. PARIVARTITA PARSVAKONASANA 6. PADAM BAKASANA 7. PURNA MATSYENDRASANA

1. Leg, waist and head in straight line 1. Both buttocks on the ground.
1. Palms placed on ground at
after twisting body. 2. Maximum twisting of the trunk with
shoulders width, with fingers closed. shoulders in a straight line.
2. The other leg perpendicular to
ground, thigh parallel to ground. 2. Assume padamasana. 3. 2nd hand must be on other thigh
3. Wrist of the hand on the back to be from back side.
3. Knees to be raised upto armpit. 4. Gripping of toe with thumb and
gripped by hand on the front side.
4. Gaze in front. 4. Head should be straight. index finger.

8. SETU BANDH SARVANGASANA 9. PURNA DHANURASANA 10. SIRSHASANA

1. Shoulders and elbows in one line 1. Front portion of the head should be
1. Legs & arms in straight line. placed on the ground.
with chin touching the chest.
2. Naval on ground.
2. Palms on the back, trunk maximum 2. Head, Back, hips and legs in one
3. Gripping of big toes in between first
straight. and second finger with fist closed. line.
3. Both legs must be straight. 4. Toes stretched upto ears, Gaze 3. Toes pointing upward
forward. 4. Elbows parallel to each other.
4. Heels & toes touching the ground.
 ASIAN YOGA FEDERATION
Affiliated to International Yoga Sports Federation & International Yoga Federation
REGD. OFFICE: FLAT NO.501, GHS-93, SECTOR-20, PANCHKULA- 134116 (HARYANA), INDIA
Website: - www.asianyogafederation.com
e-mail:[email protected], Mobile No.+91-94174-14741

SYLLABUS AND GUIDELINES FOR ASIAN YOGA SANA COMPETITION

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

1. NATRAJASANA
1. Arch of foot placed on back of head.
2. Toe gripped by both hands, Gap in
elbows at shoulder width.
3. Leg, shoulder and head in one line.
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. ARDH BADDHA PADMOTTANASANA 6. PURNA MATSYENDRASANA 7. PADAM BAKASANA

1. Leg on the ground maximum straight. 1. Both buttocks on the ground. 1. Palms placed on ground with
2. Toe to be gripped by thumb and Index 2. Maximum twisting of the trunk with shoulders width, with fingers closed.
finger from back, other fingers folded. shoulders in a straight line.
3. Back maximum stretched with forehead 2. Assume padamasana.
3. Second hand must be on other thigh from
touching the leg back side. 3. Knees to be raised upto armpit.
4. The folded knee in Ardha-padamasana 4. Gripping of toe with thumb and index 4. Head should be straight.
alignment with other leg. finger.

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.
 ASIAN YOGA FEDERATION
Affiliated to International Yoga Sports Federation & International Yoga Federation
REGD. OFFICE: FLAT NO.501, GHS-93, SECTOR-20, PANCHKULA- 134116 (HARYANA), INDIA
Website: - www.asianyogafederation.com
e-mail:[email protected], Mobile No.+91-94174-14741

SYLLABUS AND GUIDELINES FOR ASIAN YOGA SANA COMPETITION

SENIOR GROUP – C (25-35 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

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. Gripping of toe of leg assuming Ardha
line with toe maximum stretched. Padamasana with thumb and index
2. Back, neck and head straight. finger.
3. Head in between both arms.
3. Hand folded in front of chest. 3. Back maximum stretched with abdomen,
4. Hands folded together. chest and forehead touching the leg.
4. Gaze forward. 4. Both knees on the ground.

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.
 ASIAN YOGA FEDERATION
Affiliated to International Yoga Sports Federation & International Yoga Federation
REGD. OFFICE: FLAT NO.501, GHS-93, SECTOR-20, PANCHKULA- 134116 (HARYANA), INDIA
Website: - www.asianyogafederation.com
e-mail:[email protected], Mobile No.+91-94174-14741

SYLLABUS AND GUIDELINES FOR ASIAN YOGA SANA COMPETITION

SENIOR GROUP - C (25-35 YEARS WOMEN)

1. GARUDASANA
1. Back, neck and head to be straight.
2. Hands together in front of nose.
3. If right arm is above left arm, left
thigh on the right thigh.
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. 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.
 ASIAN YOGA FEDERATION
Affiliated to International Yoga Sports Federation & International Yoga Federation
REGD. OFFICE: FLAT NO.501, GHS-93, SECTOR-20, PANCHKULA- 134116 (HARYANA), INDIA
Website: - www.asianyogafederation.com
e-mail:[email protected], Mobile No.+91-94174-14741

SYLLABUS AND GUIDELINES FOR ASIAN YOGA SANA COMPETITION

SENIOR GROUP - D (ABOVE 35 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. 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.
 ASIAN YOGA FEDERATION
Affiliated to International Yoga Sports Federation & International Yoga Federation
REGD. OFFICE: FLAT NO.501, GHS-93, SECTOR-20, PANCHKULA- 134116 (HARYANA), INDIA
Website: - www.asianyogafederation.com
e-mail:[email protected], Mobile No.+91-94174-14741

SYLLABUS AND GUIDELINES FOR ASIAN YOGA SANA COMPETITION

PROFESSIONAL GROUP (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. 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.