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