MATSYENDRASANA:   (Yogi Matsyendra Posture)

A.  Ardha Matsyendrasana:   We know that Matsyendra is the founder of Hatha Vidhya whose contribution to the yogic science is rich and  varied.  'Ardha' menas 'half' and 'Matsyendra' refers to 'Lord of fishes'.


1.  Sit on the left leg which is to be bended towards back so as to place under the hips between the anus and genital organ. 

2.  Place the right leg towards side of the left leg and place both on the ground.  (refer Fig.  41.0).

MATSYENDRASANA:   (Yogi Matsyendra Posture)

4.  Ensure to turn the trunk about 90 degrees to the left, placing the right hand arm on the thighs of left leg (refer Fig.  41.2)

MATSYENDRASANA:   (Yogi Matsyendra Posture)

5.  Remain in this pose for a few seconds and alternatively practice the posture on the other side.

6. Exhale slowly and start lowering the hands and the legs in order to resume the normal position.

Precaution:  Utmost care should be taken not to force the elbows too much and the spinal twist can be done slowly.

Therapeutic Advantages

1.  This exercise gives strength to the thighs, shoulders, and abdominal muscles.

2.  This exercise is recommended for those who are suffering from gastric complaints and stomach disorder.

3.  This exercise reduces pains in the region of hips.

4.  Effectively cures back pain.

5.  Reduces the fat in the waist region and also tones up the kidney.

B.   Purna  Matsyendrasana:  "Purn" means full or complete.  Matsyendra as explained earlier is one of the founders of Hatha Vidhya.  This is the complete and final posture of Matsyendrasana.


1.  Sit on the ground and stretch the legs forward.

2.  Flex the left knee and place the left foot at the root of right thigh.  The heel should press against left  navel region.  Bend right knee up and bring it near the chest.

3.  Exhale slowly, twist the trunk towards right, swinging the right arm from the shoulder and catch the left ankle with the right hand in the back.

4.  Lift the right foot near the left thigh and place it on the ground by the outer side of the left knee.

5.  Exhale, slowly turn the trunk towards right in order to bring left shoulder over the right knee and catch right foot with the left hand.  (refer Fig. 41.3 and 41.4).

MATSYENDRASANA:   (Yogi Matsyendra Posture)

MATSYENDRASANA:   (Yogi Matsyendra Posture)

MATSYENDRASANA:   (Yogi Matsyendra Posture)

6.  Hold in this position for about 15 to 20 seconds with the deep breathing.

7.  First release the left foot and then release the grip and slowly come back to the normal position.

8.  Repeat the same process on the other side also.

Therapeutic Advantages

The therapeutic uses are similar to Ardha Matsyendrasana.

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