Asana Tournament - Ananda Cup
Asana Tournament - Ananda Cup
No. 8 Twist
- Body lean on the straight leg
- Left hand grab right foot
- Right hand grab backward bended left foot
- Roll body up to face the sky as much as possible and grasp feet as near the ankle as possible
- Keep body stable, breathe naturally
No. 8 Twist
Eagle Headstand
Eagle Headstand
- Legs together, stay straight
- Elbow distance should not exceed shoulder width
- Balance on both arms
- Lift chest, head, body and hip in a straight line
- Keep body stable, breathe naturally
Split
- Both legs straight and parallel to the ground
- Pelvis symmetrical, do not swing to one side, perineum stay close to the ground
- Extend both arms upward, hands clasped, elbows stay close together as much as possible
- Body upright, face forward with lifted chest
- Keep body stable, breathe naturally
Split
Eagle
Eagle
- Bend your elbow, lift arms at chest position
- Keep fingers aligned
- The sole of one foot buckle up at ankle of standing leg
- Lift chest out, head, body, and pelvis in a straight line
- Keep body stable, breathe naturally, sink hip as much as possible, and maintain balance
Boat Pose
- Both legs completely straight
- Keep feet high up over head
- Grasp the big toes, straight arms
- Keep legs together
- Spine to tail off ground, lift chest
- Keep body stable and breathe naturally
Boat Pose
Wheel Pose
Wheel Pose
- Elbows straight, palms press on the ground
- Two elbows stay at shoulder width distance
- Straighten knee as much as possible, keep feet on ground
- Lift chest, keep both arms close to ears
- Hip pushed up, back bend at maximum curvature
- Keep both legs close together
- Keep body stable and breathe naturally
Lotus Bound
- Cross-legged and sit on the ground, relax your shoulders
- Cross-hand at the back, and then grab feet
- Spine stay perpendicular to the ground, head, neck and spine stay in a straight line
- Grab the feet as close to the ankle as possible
Lotus Bound
Spinal Twist
Spinal Twist
- Both sides of the hip completely affixed on the ground
- Keep your back straight
- Grab foot at inner side (the side where the big toe is) with hand, sole should be completely affixed on ground, also fold this leg as much as possible so that the sole does not exceed the knee position of the other leg
- Stretch and twist spine laterally, turn shoulder and head to look backward as much as possible
Bat Pose
- Lift chest, sink chest and chin as much as possible on the ground
- Hands clasped and keep straight, both arms push up high
- Toes pointed up, spread both legs as much as possible in a horizontal line
Bat Pose
Crow Pose
Crow Pose
- Open fingers, palms press on the ground
- Place tibia on upper arm near armpit
- Feet close together
- Keep body stable, breathe naturally
Ice-skating Pose
- Fingers clasped tight in fist, straighten arms and push towards head direction as much as possible
- Standing leg must be straight, the other leg up as high as possible, body parallel to ground
Ice-skating Pose
