Captive / Samyatasana
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Samyata means "fettered." Begin in Shavasana. Bring your heels back to your butt, soles grounded, and grasp your ankles from inside.

Variation 1

Now raise your butt high into urdhva dhanurasana (urdhva=upward" + dhanu="bow").

Variation 2

With looser hand positioning, variants of Bridge pose are reached.

Variation 3

Ardhasamyatasana. Begin in Suptapanchanistri. Bend only one knee, ground the sole, and grasp the ankle.

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