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-Peel, MA, MCHES, E-RYT, CWHC, CYT

Wellness Manager

Celeste has been in the science, health and wellness field over twenty years. As a chemist, she conducted research which brought her into the mindset of proactive wellness and prevention. After receiving her Masters in Health Education from East Carolina University, 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 about all things wellness. She enjoys collaborating with team members, teaching, presenting and nurturing healthy lifestyle changes. She believes that every day is a learning opportunity and creates opportunities that reflect active learning, being curious and forward thinking. Celeste is a published author, the wife of a fun-loving husband, mother of a college freshman, "professional" front porch meditator and loves to play in the dirt . She is a nationally Master Certified Health Education Specialist (MCHES), an Experienced Registered Yoga Teacher (E-RYT) with the National Yoga Alliance, Mindfulness-Based Stress Reduction (MBSR) Instructor, Certified Wellness and Health Coach (CWHC), Certified Yin-Yang Yoga and Mindfulness Meditation Instructor and Certified Yoga Therapist (CYT). She has also received advanced certificates in Integrative and Functional Nutrition and additional trainings with The Institute for Functional Medicine. Follow @ccooperpeel on Twitter and Instagram.

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