Learn Ardha Matsyendrasana II (Half Pose II) with correct alignment guided by UYSF World Yoga Cup standards. This advanced twisting posture enhances spinal flexibility, improves digestion, and strengthens core stability—perfect for Yogasana Sports athletes. Key Points: • One leg bent, heel placed near the opposite thigh • Other leg extended straight on the floor • Foot of the extended leg pointing outward • Back arched, chest lifted upward • Head turned toward the side of the twist • Opposite hand of the bent leg placed across and behind the knee • Spine elongated and shoulders relaxed • Core engaged for support and stability Benefits of Ardha Matsyendrasana II: ✨ Improves spinal mobility ✨ Stimulates digestion & detoxification ✨ Strengthens core and obliques ✨ Enhances posture and body awareness ✨ Opens chest, shoulders & hips Perfect For: ✔ Yogasana Sports athletes ✔ Competition training ✔ Spinal mobility & twisting practice ✔ Intermediate to advanced practitioners ✔ Daily flexibility and alignment sessions 👉 LIKE • SHARE • SUBSCRIBE for more UYSF World Yoga Cup Asana Tutorials! Stay updated with UYSF IV World Yoga Cup 2025.

Learn Trikonasana (Triangle Pose) with correct alignment based on UYSF World Yoga Cup standards. This foundational standing asana improves balance, strengthens the legs, and opens the chest—essential for Yogasana Sports athletes and yoga practitioners. Key Points: • Legs wide apart, front foot pointing forward, back foot slightly angled • Front leg straight, back leg firm and grounded • Torso bent sideways over the front leg • One hand reaching toward the front foot, the other extended upward • Chest open and shoulders aligned • Spine elongated and straight • Head turned to gaze upward or forward • Core engaged for balance Benefits of Trikonasana: ✨ Strengthens legs, hips, and core ✨ Improves balance and body alignment ✨ Opens chest and shoulders ✨ Enhances spinal flexibility ✨ Increases stability and focus Perfect For: ✔ Yoga athletes ✔ Yogasana Sports training ✔ Flexibility & alignment practice ✔ Beginners to advanced practitioners ✔ Daily standing posture training 👉 LIKE • SHARE • SUBSCRIBE for more UYSF World Yoga Cup Asana Tutorials! Stay updated with the UYSF IV World Yoga Cup 2025.

Master Ustrasana (Camel Pose) with accurate alignment as per UYSF World Yoga Cup standards. This graceful backbend expands the chest, strengthens the spine, and enhances body balance—an essential posture for Yogasana Sports athletes and yoga practitioners. Key Points: • Kneeling posture with knees hip-width apart • Hips pushed forward, thighs perpendicular to the floor • Back arched deeply with chest open and lifted • Hands placed on heels or ankles • Shoulders rolled back and down • Head slightly tilted backward, gaze upward • Spine elongated, engaging core for support Benefits of Ustrasana: ✨ Opens chest, lungs & shoulders ✨ Improves spinal flexibility ✨ Strengthens back, glutes & thighs ✨ Enhances posture and balance ✨ Energizes and revitalizes the body Perfect For: ✔ Yoga athletes ✔ Yogasana Sports competition practice ✔ Backbend & flexibility training ✔ Intermediate practitioners ✔ Chest & shoulder opening exercises 👉 LIKE • SHARE • SUBSCRIBE for more UYSF World Yoga Cup Asana Tutorials! Stay updated with the UYSF IV World Yoga Cup 2025.

Learn Sethubandasana (Bridge Pose) with proper alignment according to UYSF World Yoga Cup standards. This foundational backbend strengthens the spine, opens the chest, and improves overall stability—perfect for Yogasana Sports athletes and daily yoga practitioners. Key Points: • Body lifted off the floor, supported by shoulders and feet • Feet hip-width apart, knees bent • Hips raised, forming a straight line from shoulders to knees • Arms resting on the floor beside the body or clasped under the back • Chest open, shoulders rolled back • Spine elongated and strong • Chin slightly lifted, gaze forward • Palms pressing firmly on the floor Benefits of Sethubandasana: ✨ Strengthens the spine, glutes & hamstrings ✨ Expands the chest and improves breathing ✨ Enhances posture and spinal alignment ✨ Reduces stress & calms the mind ✨ Improves balance and stability Perfect For: ✔ Yoga athletes ✔ Yogasana Sports competition preparation ✔ Backbend & spine strengthening ✔ Flexibility and alignment training ✔ Beginners to intermediate practitioners 👉 LIKE • SHARE • SUBSCRIBE for more UYSF World Yoga Cup Asana Tutorials! Stay updated with the UYSF IV World Yoga Cup 2025.

Learn Gomukhasana (Cow Face Pose) with correct alignment as per UYSF World Yoga Cup standards. This powerful seated posture opens the shoulders, stretches the hips, and improves posture—making it a valuable pose for Yogasana Sports athletes and yoga practitioners. Key Points: • Legs crossed with one knee stacked directly over the other, feet beside the hips • Spine straight and elongated • Chest open, shoulders relaxed • One arm bent behind the back from above, the other from below, hands clasped • Head held straight, gaze forward • Hips grounded and evenly balanced Benefits of Gomukhasana: ✨ Deep shoulder and chest stretch ✨ Opens hips and glutes ✨ Improves posture and spinal alignment ✨ Enhances flexibility in arms and legs ✨ Helps balance the body and calm the mind Perfect For: ✔ Yoga athletes ✔ Yogasana Sports alignment training ✔ Flexibility & mobility improvement ✔ Shoulder-opening practice ✔ Intermediate practitioners 👉 LIKE • SHARE • SUBSCRIBE for more UYSF World Yoga Cup Asana Tutorials! Stay updated with the UYSF IV World Yoga Cup 2025.

Kurmasana (Tortoise Pose) with proper alignment according to UYSF World Yoga Cup standards. This deep forward-bending posture encourages inner stillness while enhancing hip flexibility, hamstring mobility, and spine lengthening. Key Points: • Seated forward bend with legs extended and spread apart • Torso folded forward between the legs • Arms stretched underneath the knees, palms resting on the floor • Spine elongated, chest gently lowered • Shoulders relaxed and away from the ears • Head resting toward the floor, gaze downward • Hips grounded and stable Benefits of Kurmasana: ✨ Deepens hip and hamstring flexibility ✨ Lengthens the spine and releases tension ✨ Calms the mind and encourages introspection ✨ Strengthens the back and improves posture ✨ Enhances body stability and awareness Perfect For: ✔ Yoga athletes ✔ Yogasana Sports preparation ✔ Flexibility & mobility training ✔ Intermediate & advanced practitioners ✔ Deep forward bend practice 👉 LIKE • SHARE • SUBSCRIBE for more UYSF World Yoga Cup Asana Tutorials! Stay updated with the UYSF IV World Yoga Cup 2025.

Learn Purna Chakrasana (Full Wheel Pose) with correct alignment as per UYSF World Yoga Cup standards. This advanced backbend enhances strength, flexibility, body control, and chest expansion—making it a key posture in Yogasana Sports competitions. Key Points: • Body arched backward, forming a full wheel shape • Feet firmly grounded, legs straight • Hands placed on the floor beside the head, fingers pointing toward the feet • Spine fully extended, chest open and lifted • Shoulders rolled back, shoulder blades drawn together • Head relaxed, gaze toward the hands or gently backward • Core and glutes engaged for lift and stability Benefits of Purna Chakrasana: ✨ Deeply strengthens arms, legs & core ✨ Expands the chest and improves lung capacity ✨ Enhances spinal flexibility ✨ Improves body balance and confidence ✨ Energizes the entire body and mind Perfect For: ✔ Yoga athletes ✔ Yogasana Sports competition practice ✔ Intermediate & advanced practitioners ✔ Backbend flexibility training ✔ Strength, alignment & performance enhancement 👉 LIKE • SHARE • SUBSCRIBE for more UYSF World Yoga Cup Asana Tutorials! Stay updated with the UYSF IV World Yoga Cup 2025.

Vrikshasana (Tree Pose) with correct alignment following UYSF World Yoga Cup standards. This foundational balancing posture improves stability, concentration, and full-body alignment—perfect for Yogasana Sports athletes and daily yoga practitioners. Key Points: • Stand on one leg, placing the other foot on the inner thigh or calf (avoid placing on the knee) • Hips squared and facing forward • Spine straight and elongated • Chest open, shoulders relaxed • Hands in Namaste (Prayer Position) raised overhead • Gaze focused forward (Drishti) to maintain balance • Core engaged for stability Benefits of Vrikshasana: ✨ Improves balance and stability ✨ Strengthens ankles, legs & core ✨ Enhances concentration and mental focus ✨ Opens the chest and tones posture ✨ Boosts body awareness and grounding Perfect For: ✔ Yoga athletes ✔ Yogasana Sports training ✔ Beginners & intermediate practitioners ✔ Balance & alignment practice ✔ Daily mobility and meditation preparation 👉 LIKE • SHARE • SUBSCRIBE for more UYSF World Yoga Cup Asana Tutorials! Stay updated with the UYSF IV World Yoga Cup 2025.