Purna Matsyendrasana

पूर्न मत्स्येन्द्रासन

Pūrna Matsyendrāsana

Purna (पूर्न, Pūrna) = full, complete
Matsyendra (मत्स्येन्द्र, Matsyendra) = King of the Fishes, a mythological Yoga teacher, the first in the Tradition, he learned directly from Shiva (शिव, Śiva)
Asana (आसन, Āsana) = Posture, Seat
Purna Matsyendrasana (पूर्न मत्स्येन्द्रासन, Pūrna Matsyendrāsana) = Complete 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		jump forward balancing on straight arms, bend legs in the air
	(EX)		swing through, get down
	(IN)		extend legs, Dandasana (दण्डासन, Daṇḍāsana)
8	EX		put left foot into Lotus, put right foot over left knee
	(IN)		turn to the right
	5BR	pārśvadr̥ṣṭi	Purna Matsyendrasana (पूर्न मत्स्येन्द्रासन, Pūrna Matsyendrāsana)
	(EX)		back to the front, untie legs, place hands on ground
9	IN		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		jump forward balancing on straight arms, bend legs in the air
	(EX)		swing through, get down
	(IN)		extend legs, Dandasana (दण्डासन, Daṇḍāsana)
14	EX		put right foot into Lotus, put left foot over right knee
	(IN)		turn to the left
	5BR	pārśvadr̥ṣṭi	Purna Matsyendrasana (पूर्न मत्स्येन्द्रासन, Pūrna Matsyendrāsana)
	(EX)		back to the front, untie legs, place hands on ground
15	IN		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

Ashtanga Yoga Advanced A series: Sthira Bhaga - for advanced only

Purna Matsyendrasana