Setu Bandha Sarvangasana: November Yoga Pose of the Month


Opens the chest, neck and spine while engaging the glutes, quadriceps and hips.  

Bridge (Sanskrit:  Setu Bandha Sarvangasana)

  • Lie on your back. Bend your knees and have feet on floor/mat. Knees and feet are hip distance and arms along the sides of the body with palms down. Back heels up to lengthened fingertips. If you have knee concerns, you can walk your feet away from your fingertips by ~2 inches.
  • Inhale and on the exhale, press your feet and arms actively into the floor. Push your tailbone upward toward the ceiling. You can lift low for the first. Inhale at the top of the pose and on the exhale, brings hips to floor.
  • For the second or third bridge, you can walk your arms underneath the body, clasp the hands below your pelvis. This allows the weight to be on the tops of your shoulders, not your head or neck.  Another option is shown above with hands on hips and elbows in mat.
  • Lift your chin slightly away from the sternum with shoulder blades sliding down back.  To come out, remove arms from underneath the body or hands away from hips by placing palms into mat, slowly bringing hips to the floor.
  • Note: Make sure the weight is in the shoulders, upper back and arms – not the head or neck. Don’t turn your head while you’re in Bridge. Press the middle portion of the back of your head into the mat for neck safety.  If you have neck injuries, this pose isn't for you!
  • Stay in the pose for 30 seconds to a minute, remembering to breathe.

Namaste – The light within me honors the grace and wisdom within you



About Author

Celeste Cooper

Wellness & Fitness Manager

Celeste has been in the science, health and wellness field over twenty-five years. She began as a research chemist with a concentration in genetics and nutritional biochemistry. After working in the medical field, she saw the need to follow a path of proactive wellness and prevention. After receiving her Masters in Health Education, she ventured into the mind/body world receiving training in Mindfulness-Based Stress Reduction and Yoga. Shortly after, she received the 2003 Wellness in the Workplace Award for a large health system in the state of Virginia. In 2004, Celeste joined SAS Institute, Inc. and continues to be passionate in her position overseeing Wellness and Fitness. She believes curiosity and collaboration bring insight and new ideas which bring out the best in everyone from team members to those who are making healthy lifestyle changes. Believing that the body knows how to heal if given the proper tools, Celeste earned certifications in Aromatherapy and Essential Oils, Classical Chinese Medicine and Homeopathic & Naturopathic Medicine. She earned her Doctor of Naturopathy degree in 2020. Celeste is a published author and practices what she preaches and teaches. She is a nationally recognized Master Certified Health Education Specialist (MCHES) and has advanced certificates in Integrative and Functional Nutrition, Genetics and Genomics. She is an Experienced Registered Yoga Teacher (E-RYT) with the National Yoga Alliance, Mindfulness-Based Stress Reduction (MBSR) Instructor, Functional Medicine Certified Health Coach (FMCHC) and Certified Yoga Therapist (CYT).

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