- Adult Postures
- Youth Postures
Adult Division (Ages 18 & Older)
5 Compulsory Postures
Standing Head To Knee Pose
How to perform the posture:
1. Stand with feet together, shift body weight to standing leg and lock the knee (leg straight and thigh muscle contracted). With an interlocked grip pick up the other foot three inches below the top of the toes. Look forward.
2. Kick the heel of the raised foot forward until leg is straight and parallel to floor. Arms straight, eyes focused forward, body weight distributed evenly throughout standing foot. Lock both knees.
3. Wrists straight bend the elbows down towards the floor. Keep the elbows touching against the calf muscle, and extend the elbows below the calf muscle. Both legs straight, both knees locked. Eyes still focused forward.
4. Tuck the chin to the chest and bring the head down, rounding spine, touch the forehead to the knee, both knees locked. Maintain balance for at least 5 counts.
5. To reverse – bring head up, look forward. Arms straight, both legs locked, focus forward. Bend kicking leg and release foot to floor.
(PLEASE NOTE: either leg may kick out-the straight leg must always be closest to the judges)
What the judges will look for:
1. Connection between mind and body – ability to keep mind under control as well as leg/body.
2. Wobbling, shaking, standing foot moving.
3. Kicking out with the wrong leg – the leg furthest from the judges should kick out so that they can see the inside of the kicking leg.
4. Elbows above the calf muscle vs. level with or below the calf.
5. Forehead on shin vs. knee.
6. Fidgeting, readjusting, moving in the posture.
7. Kicking knee not locked.
8. Wrists stretching as opposed to bending when elbows are coming down.
Standing Bow Pose
How to perform the posture:
1. Distribute body weight evenly on the standing foot, straighten and lock the knee. Grab the inside of the other foot at the ankle with all five fingers together and inside of elbow facing out. Wrists straight.
2. Kick the foot back and up with toes pointed and extend the leg as high as possible.
3. Stretch the free arm forward as far as possible so that the chin is touching with the shoulder, extend the other arm back so that the two shoulders are in one line from the side. Bring the abdomen and chest parallel to floor so that the two feet are in a straight line from the side.
4. Focus out over fingertips.
5. Both legs straight, both legs locked to achieve a standing split.
What the judges will look for:
1. Grip – either too high or too low on leg, or if grip is at the toes instead of the ankle. (Body proportion will affect where the grip is at the completion of the posture-very long leg the hand will need to slide down a little bit but this is different than the hand sliding due to lack of strength or overcompensating).
2. Fumbling with picking up foot or picking up wrong foot and correcting. Leg closest to the judges is the kicking leg.
3. Chin touching the shoulder.
4. Two shoulders in one line from the side.
5. Two feet in one line from the side.
6. Kicking foot in the center of the head from the front.
7. Chest and abdomen parallel to the floor.
Bow Pose
How to perform the posture:
1. Lie on abdomen, stretch chin forward
2. Reach back and grab the outside of both feet 2 inches below the top of the toes. Five fingers together, wrists straight, toes pointed. Six inches between the knees and the toes.
3. Kick both legs up and back.
4. Balance body weight between pelvic bones and lowest rib so that the toes are in the center from the side.
What the judges will look for:
1. Grip – 2 inches below the toes not gripping above the toes.
2. Straight wrist
3. Toes in the center of the body from the side – like a teardrop.
4. Knees and feet even from the side and the front.
5. Balance on the center of abdomen
6. “Two wheels in one base” – wrist and knees 6 inches apart – knees should not open wider as they get higher – keep with body proportion – knees same width as shoulders.
Rabbit Pose
How to perform the posture:
1. Sit on heels with knees and feet together.
2. Grab the heels with the thumbs on the outside, fingers on the inside.
3. Tuck chin to chest, round forward and touch the forehead on the knees, the top of the head touches floor.
4. Pull on the heels, lift hips up, and roll forward. Arms straight, elbows locked. Entire spine stretching from the coccyx to the neck. Lift the shoulders to the ceiling. Thighs perpendicular to floor.
What the judges will look for:
1. 90-degree angle at knees – thighs perpendicular to the floor.
2. Maintain contact between the top of the head and the floor. Stay on the top of head not rolling on the back of head.
3. Forehead touching the knees.
4. Wrists straight – okay to have thumbs touching with index fingers.
5. Shoulders lifted away from ears.
6. Spine completely and symmetrically rounded.
7. Heels may be together or apart.
Stretching Pose
How to perform the posture:
1. Sit with spine upright and both legs fully extended forward, feet together.
2. Grab the big toes from the top, with the middle and index fingers, palms facing each other.
3. Pull on the toes. Feet together and flexed. Legs straight, knees locked and heels in the air.
4. With a flat back, stretch upper body forward from the lower spine. Touch the elbows on the floor along side the calf muscles. Bring the body down, stomach over the thighs, chest over the knees, top of the head in line with the toes, forehead touching the toes.
What the judges will look for:
1. Legs straight and thigh muscles contracted – no gap between back of the knees and the floor.
2. Feet together.
3. Feet flexed.
4. Spine straight.
5. Stomach on thighs.
6. Head in line with the toes.
7. Continuous stretching.
Youth Division (Ages 11 to 17)
4 Compulsory Postures
PART 1 — SIDE BEND
Half Moon Pose – 3 Parts
PART 1 — SIDE BEND
How to perform the posture:
1. Stand with feet together, arms overhead with palms together, arms straight, elbows locked. Legs straight and knees locked. Hips forward, upper body and arms back, chin up. Weight in the heels.
2. Without bending arms or legs bend body to the right in a straight line. Push hips out to the left as far as possible. Keep both hips and shoulders facing forward to create a lateral stretch for the spine. Look straight ahead.
3. Bring body down while continuously pushing hips out. Hold deepest stretch for at least 5 counts.
4. Repeat other side.
Note: (side bending includes both right and left side and should be done facing the judges)
What the judges will look for:
1. Palms all the way together. Elbows and knees locked.
2. Maximum stretching on side of body.
3. Straight spine - hips and shoulders facing forward – no twisting.
4. Weight on the heels.
5. Continuous stretching but stillness while in posture.
PART 2 — BACK BEND
How to perform the posture:
1. Stand with feet together, arms overhead with palms together. Inhale-hold the breathing and drop head all the way back. Bring arms back to bend the entire spine.
2. Keep arms and legs straight. Push upper body back. Push hips, thighs and stomach forward. Keep reaching upper body back.
3. Hold at maximum backbend for at least 5 counts.
4. Come up with arms overhead.
Note: (back bend should be done with the side facing the judge )
What the judges will look for:
1. Head all the way back.
2. Arms all the way back – arms touching ears.
3. Entire spine bending/compressing – not just lower spine.
4. Weight on the heels.
PART 3 — FORWARD BEND
How to perform the posture:
1. With arms and head together bend forward. Place hands under heels with 5 fingers together on each hand and little fingers touching side by side.
2. Pull on heels to stretch body down. Elbows behind the legs on calf muscle, arms touching with the legs. Keep stomach on thighs, chest on knees and face on shins. Straighten legs and lock knees. Stretch upper body down to the floor to touch the head to the toes.
3. Hold at maximum backbend for at least 5 counts.
4. Come up with arms and head together.
Note: (forward bend should be done with the side facing the judges)
What the judges will look for:
1. Palms all the way together. Elbows and knees locked.
2. Maximum stretching on side of body.
3. Straight spine - hips and shoulders facing forward – no twisting.
4. Weight on the heels.
5. Continuous stretching but stillness while in posture.
Fish Pose
How to perform the posture:
1. Sit in lotus pose.
2. Lie back and bring hands by shoulders, fingers pointing towards shoulders – push chest up and come on the top of head. Bring head as close to butt as possible in order to create maximum compression.
3. Grab big the big toe of each foot with index and middle finger, palms down and elbows to the floor. Keep both knees on the floor.
4. Look up towards forehead.
What the judges will look for:
1. Spinal compression, including symmetry and depth.
2. Grip on the topes.
3. Knees on the floor, elbows on the floor.
4. Top of the head on the floor.
5. Chest lifted.
Stretching Pose
How to perform the posture:
1. Sit with spine upright and both legs fully extended forward, feet together.
2. Grab the big toes from the top, with the middle and index fingers together, palms facing each other.
3. Pull on the toes. Feet together and flexed. Legs straight, knees locked and heels in the air.
4. With a flat back, stretch upper body forward from the lower spine. Touch the elbows on the floor along side the calf muscles. Bring the body down, stomach over the thighs, chest over the knees touching, top of the head in line with the toes, forehead touching the toes or lower legs.
What the judges will look for:
1. Legs straight and thigh muscles contracted – no gap between back of the knees and the floor.
2. Feet together.
3. Feet flexed.
4. Spine straight.
5. Stomach and chest on legs.
6. Elbows on the floor.
7. Head in line with the toes and face down.
8. Continuous stretching.
Spine Twisting Pose
How to perform the posture:
1. Sit on the floor with both legs in front of you. Bend left knee, knee on the floor and left heel touching side of right buttock, left toes pointed behind you. Bring right leg over the left, put right foot on the floor to the left of your knee – right heel touching left knee.
2. Bring left arm to the right and over right knee. Press the elbow against the right knee and slip hand in between the left knee and the right ankle; grasp the kneecap with your palm. Put right arm behind your back and reach all the way around until you can touch/grab the left thigh.
3. Turn your head to the right and twist your face, shoulders and whole torso to the right as much as possible.
4. Both buttocks on the floor, left knee flat on the floor and spine straight.
5. Exhale and hold.
What the judges will look for:
1. Position the legs so that the bent knee heel is touching the opposite hip – but not sitting on heel.
2. Toes pointed behind.
3. Where the hand is holding the bottom knee – the knee, hand and heel – all 3 are together – wrist straight.
4. Spine straight.
5. Fingertips grabbing the thigh.
6. Chin over shoulder.
7. Downside knee and both hips touching the floor.