Familiar with the primary series? - intermediate Series, also Shodhana Nadi (Nadi Sodhana), opens with 40 yoga asanas, an energetic dimension of Ashtanga Yoga.

Traditional Practice Series

Ardha Matsyendrasana

अर्ध मत्स्येन्द्रासन

Ardha Matsyendrāsana

Posture of Matsyendra

Bakasana  [A] [thumb mini] Way In [thumb mini] Bakasana  [B] [thumb mini] Bharadvajasana [thumb mini] Ardha  Matsyendrasana [thumb mini solar] Way In [thumb mini] Eka-Pada Shirshasana [thumb mini] Way Out [thumb mini] Dvi-Pada Shirshasana [thumb mini] Way Out [thumb mini]
Ardha  Matsyendrasana

Ardha (अर्ध, Ardha) = half
Matsyendra (मत्स्येन्द्र, Matsyendra) = Lord of the Fish, a mythological Yoga teacher, the first of the tradition, he was a student of Shiva (शिव, Śiva)
Asana (आसन, Āsana) = Pose, Posture, Seat
Ardha Matsyendrasana (अर्ध मत्स्येन्द्रासन, Ardha Matsyendrāsana) = Posture-of-Matsyendra

Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN añguṣṭhamadhye raise arms overhead
2 EX nāsāgre spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana)
3 IN bhrūmadhye come half-way up with straight spine, lift head
4 EX nāsāgre hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
5 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
6 EX nābicakre tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
7 IN nāsāgre jump forward balancing on straight arms, bend legs in the air
(EX) swing through, sit down
(IN) straight legs in Dandasana (दण्डासन, Daṇḍāsana)
8 EX bend your left leg, place right foot on the floor outside your left knee
(IN) bring left arm over the right knee, turn far to the right
5BR pārśvadr̥ṣṭi Ardha Matsyendrasana (अर्ध मत्स्येन्द्रासन, Ardha Matsyendrāsana)
(EX) turn back to the centre, place hands on the floor
9 IN nāsāgre lift up balancing on straight arms, bend legs in the air
10 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
11 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
12 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
13 IN nāsāgre jump forward balancing on straight arms, bend legs in the air
(EX) swing through, sit down
(IN) straight legs in Dandasana (दण्डासन, Daṇḍāsana)
14 EX bend your right leg, place left foot on the floor outside your right knee
(IN) bring right arm over your left knee, turn far to the left
5BR pārśvadr̥ṣṭi Ardha Matsyendrasana (अर्ध मत्स्येन्द्रासन, Ardha Matsyendrāsana)
(EX) turn back to the centre, place hands on the floor
15 IN nāsāgre lift up balancing on straight arms, bend legs in the air
16 EX nāsāgre lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana)
17 IN bhrūmadhye roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana)
18 EX nābicakre tuck toes, push back, lift hips, straight arms, Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana)
19 IN bhrūmadhye jump feet between hands, straighten the spine half way up, lift your head,
20 EX nāsāgre bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana)
- IN bhrūmadhye lift the head again, straighten spine, palms or finger tips remain on the ground
EX nāsāgre stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ)

legend for the Vinyāsa table:

  • The grey part of the table is performed in Aṣṭāṅga-Yoga practice.
  • Yellow marked is the position depicted on the photo.
  • Vinyāsa:1 = ekam; 2 = dve; 3 = trīṇi; 4 = catvāri; 5 = pañca; 6 = ṣaṭ; 7 = sapta; 8 = aṣṭau; 9 = nava; 10 = daśa; 11 = ekādaśa; 12 = dvādaśa; 13 = trayodaśa; 14 = caturdaśa; 15 = pañcadaśa; 16 = ṣoḍaśa; 17 = saptadaśa; 18 = aṣṭadaśa; 19 = ekonavimśatiḥ; 20 = vimśatiḥ; 21 = ekāvimśatiḥ; 22 = dvāvimśatiḥ; 23 = trayovimśatiḥ; 24 = caturvimśatiḥ; 25 = pañcavimśatiḥ; 26 = ṣoḍavimśatiḥ; 27 = saptavimśatiḥ; 28 = aṣṭovimśatiḥ
  • breath: IN = Inhalation; EX = exhalation; 5BR = five breaths
  • Dr̥ṣṭi: nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb; bhrūmadhye = in the middle of the eye brows; nābicakre = to the navel; ūrdhvadr̥ṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tip of the foot; pārśvadr̥ṣṭi = sidewards
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