What is Anusara Yoga

If you are looking for a yoga practice that not only benefits your body but also nurtures your mind and spirit, then Anusara Yoga may be for you. This form of yoga was created in the late 1990s by American yogi John Friend and is based on the philosophy of intrinsic goodness.

The practice of Anusara Yoga emphasizes the alignment of the entire body, as well as the heart and mind. By working on proper alignment, Anusara Yoga can help you build strength, increase flexibility, improve balance, and deepen your overall sense of well-being.

Anusara Yoga draws from a wide range of yoga traditions, including Hatha, Iyengar, and Vinyasa, to create a unique and uplifting practice. The practice involves a variety of poses, from basic to advanced, which can be modified to suit each individual’s needs and abilities.

Anusara Yoga also incorporates a heart-centered philosophy, which views all living beings as inherently good and divine. This approach encourages practitioners to see the goodness in themselves and others, and to approach their practice with a sense of joy and openness.

Key Takeaways

Anusara Yoga is a yoga practice that emphasizes alignment of the body, heart, and mind.

This form of yoga draws from multiple traditions to create a unique practice.

Anusara Yoga incorporates a heart-centered philosophy that sees all living beings as inherently good and divine.

Practicing Anusara Yoga can benefit the body by building strength, flexibility, and balance, while also nurturing the mind and spirit.

Anusara Yoga poses can be modified to suit individual needs and abilities.

The Principles of Anusara Yoga

In Anusara Yoga, we are guided by a set of principles that help us align our bodies, hearts, and minds. These principles are not strict rules but rather, a philosophy that encourages us to embrace our unique abilities and limitations, and find joy in our practice.

The Three A’s: Attitude, Alignment, and Action

One of the core principles of Anusara Yoga is the three A’s: Attitude, Alignment, and Action. Attitude refers to our intention and the way we approach our practice. Alignment is about how we position our body in each pose to find optimal stability and balance. Action relates to the dynamic energy that flows through us as we move from one pose to another.

By focusing on these three elements, we create a holistic practice that connects our physical body, mind, and spirit.

Opening to Grace

Another essential principle of Anusara Yoga is the concept of “opening to grace.” This means that we cultivate an attitude of receptivity and surrender, allowing ourselves to be open to the flow of energy and inspiration from the universe.

When we open to grace, we become more connected to ourselves and the world around us. It allows us to move with ease, grace, and flow in our practice and in our lives.

Universal Principles of Alignment

Aligned movement is at the core of Anusara Yoga. The practice of Anusara Yoga focuses on finding optimal alignment for each person’s unique body, recognizing that everyone is different and has different needs.

To support this individualized approach, the universal principles of alignment were developed. These principles provide a framework for safely and effectively aligning the body in each pose.

Opening to grace

Muscular energy

Inner spiral

Outer spiral

Organic energy

Shoulder loop

Full expression

By applying these principles, we can find greater stability, freedom, and ease in our practice.

Practicing with a Heart-Opening Intention

Another important principle of Anusara Yoga is practicing with a heart-opening intention. Anusara Yoga encourages us to cultivate an open heart and to approach our practice from a place of love, compassion, and acceptance.

Practicing with a heart-opening intention allows us to connect more deeply with ourselves and others, leading to a more fulfilling and joyful life.

Anusara Yoga Alignment and Practice

In Anusara Yoga, alignment is of utmost importance. Correct alignment ensures that you prevent injury, reduce strain on your muscles and joints, and derive maximum benefits from each pose.

The key to proper alignment in Anusara Yoga is to find the “heart loop” a series of actions that help you connect your physical body with your heart center. Engaging the heart loop creates a deep sense of stability, strength, and openness in each pose.

Another important aspect of Anusara Yoga practice is the use of props, such as blocks, straps, blankets, and bolsters. Props can help you achieve correct alignment, deepen your stretches, and explore poses in new ways.

Throughout an Anusara Yoga practice, you will be encouraged to move consciously and mindfully, paying attention to the sensations in your body and the quality of your breath. Practicing with mindfulness helps you deepen your connection with your body and cultivate a meditation in motion.

Whether you are a beginner or a seasoned yogi, Anusara Yoga provides a powerful practice that can help you connect with your body, heart, and mind.

By incorporating these alignment techniques into your practice, you can deepen your understanding of your body and experience a greater sense of connection and ease in your poses.

If you are new to Anusara Yoga, it’s highly recommended to seek the guidance of a trained teacher who can help you align your body correctly and get the most out of your practice.

Join us in the next section to explore the various poses and sequences of Anusara Yoga.

Anusara Yoga Poses and Sequences

Anusara Yoga emphasizes proper alignment as the foundation of a safe and transformative practice. Each pose is approached with a deep awareness of the body’s natural alignment, creating a balance between strength and flexibility.

When creating a sequence, it’s important to balance both sides of the body and incorporate poses that stretch and strengthen different areas. A simple sequence could include starting in Downward-Facing Dog, moving into a lunge and then Warrior II on each side, and ending with Tree Pose. Remember to listen to your body and modify as needed.

The Heart-Centered Philosophy of Anusara Yoga

At the core of Anusara Yoga is a heart-centered philosophy that celebrates the inherent goodness and divinity within each individual. This philosophy is rooted in the Tantric tradition of yoga, which views the world as a manifestation of the divine consciousness.

According to this philosophy, there is a divine spark within each of us, and our purpose in life is to realize and express this divine nature. Anusara Yoga encourages practitioners to cultivate this awareness through physical practice, meditation, and spiritual inquiry.

One of the key teachings of Anusara Yoga is the concept of “opening to grace.” This involves recognizing that there is an underlying divine energy that flows through all things and learning to align oneself with this energy. By opening to grace, practitioners can experience a sense of connection, joy, and freedom.

The Three A’s of Anusara Yoga

Another important aspect of the philosophy of Anusara Yoga is the Three A’s: Attitude, Alignment, and Action. These principles guide practitioners to develop a positive attitude towards themselves and others, align their bodies correctly, and take action that is in alignment with their highest intentions.

Attitude: Anusara Yoga emphasizes the importance of cultivating a positive attitude of openness, gratitude, and compassion. By approaching the practice with a positive mindset, practitioners can experience greater joy and fulfillment.

Alignment: Proper alignment is key to a safe and effective yoga practice. Anusara Yoga teaches practitioners to align their bodies in a way that supports their physical and energetic well-being. Through precise alignment, practitioners can access deeper levels of awareness and connection.

Action: Anusara Yoga encourages practitioners to take action that is in alignment with their highest intentions. This involves setting clear intentions, listening to the wisdom of the heart, and taking steps to manifest one’s authentic self in the world.

Overall, the heart-centered philosophy of Anusara Yoga offers a unique approach to yoga practice that emphasizes the inherent goodness and divinity within each individual.

By opening to grace, cultivating a positive attitude, aligning the body correctly, and taking action in alignment with one’s highest intentions, practitioners can experience profound transformation and growth.

Anusara Yoga Benefits

Anusara Yoga offers a wealth of benefits for both the body and the mind. One of the primary benefits is increased strength and flexibility. As we align the body correctly, we create a solid foundation for our yoga practice and reduce the risk of injury. By practicing different Anusara Yoga poses, we can target different muscle groups and build both strength and flexibility.

Another benefit of Anusara Yoga is relaxation. The practice involves a lot of deep breathing and meditation, which helps calm the mind and reduce stress. As we focus on our breath and tune out distractions, we can achieve a state of relaxation and peace.

Moreover, Anusara Yoga promotes a deeper sense of connection. As we practice yoga, we become more aware of our bodies and our surroundings. We learn to connect with ourselves, with others, and with the world around us. This sense of connection can lead to a greater sense of well-being and happiness.

Finally, Anusara Yoga can help us tap into our inner strength and wisdom. By practicing the heart-centered philosophy of Anusara Yoga, we can cultivate self-awareness and self-love. We learn to recognize and honor our own unique gifts and talents, and we develop the courage to pursue our dreams.

Anusara Yoga Teacher Training and Certification

If you are passionate about Anusara Yoga and interested in becoming a teacher, the certification process is an essential step towards formal recognition in the yoga community.

Anusara Yoga teacher training programs are designed to help aspiring teachers deepen their practice, refine their teaching skills, and learn how to share the principles of Anusara Yoga with others. These programs typically include intensive study and practice of Anusara Yoga alignment, philosophy, and sequencing, as well as hands-on teaching experience under the guidance of experienced instructors.

Each level requires a certain amount of training hours and teaching experience, as well as a demonstrated understanding and mastery of Anusara Yoga principles and practices. Teachers must also maintain their certification status through ongoing training and education.

The Anusara School of Hatha Yoga also offers a Bridge Program for yoga teachers who have completed a 200-hour teacher training program in a different style of yoga and wish to transition into teaching Anusara Yoga. The Bridge Program includes additional Anusara-specific training and teaching experience.

If you are interested in becoming a certified Anusara Yoga teacher, we encourage you to explore the Anusara School of Hatha Yoga’s certification programs and find a certified Anusara Yoga teacher training near you.

The Anusara Yoga community is known for its welcoming and inclusive nature. Teachers and practitioners alike are committed to creating a safe and supportive environment where everyone feels valued and respected. This commitment is reflected in the way that classes and events are structured, with teachers often offering modifications and variations to suit the needs of individual students.

Whether you are looking to deepen your yoga practice, make new friends, or simply connect with a community of like-minded individuals, the Anusara Yoga community has something to offer. Join us on this journey to self-discovery and growth, and experience the transformative power of yoga for yourself.

Alternatives to Anusara yoga?

If you feel that this particular yoga style may not align with your current stage in your yoga journey, allow me to introduce you to some alternative yoga styles that I believe will better suit your yoga goals. I encourage you to explore them – they might be just what you’re looking for!

Conclusion

We hope this article has provided you with valuable insights into the world of Anusara Yoga. As we have seen, Anusara Yoga is a unique and transformative approach to yoga practice, guided by a set of principles that align the body, heart, and mind.

[……]

Read more

Anusara Yoga: Good alignment with balanced action is good therapy

Anusara® Yoga is a system of Yoga rooted in the non-dual tantric philosophy that affirms the cycles of Life. It is based on a tantric perspective that an intrinsic beneficent energy underlies everyone and everything. Oriented around the heart and the application of precise bio-mechanical Universal Principles of Alignment™, Anusara can empower you to skillfully align your inner and outer body to fully awaken to your highest potential and divine essence.

​

The majority of my 20 year yoga teaching path has been through the lens of Anusara Yoga. In the company of a diverse group of like hearted yogi visionaries, Anusara’s Universal Principles of Alignment™ are skillfully instructed in the poses of the physical yoga practice. Precise application of the alignment principles encourages tangible openings, the experience and recognition, a remembrance of their natural Spirit. These revelatory moments can bring experiences of healing, freedom, joy and celebration of your unique divine nature.

​

I am grateful to have had the opportunity to travel the world studying with, apprenticing and assisting master the founder of Anusara Yoga, John Friend. Although he has left the Anusara yoga world and I am no longer studying with him, it is with great honor that I have been one of the principle co-founders in the collaboration of the now “not for profit, teacher-led global Anusara® School of Hatha Yoga™.”

It has been a courageous test of the soul and a challenging labor of love to help carry the non-dual and alignment teachings of the Anusara lineage forward in the structure of ASHY. I still hold licensing as a Certified teacher as well as a Certified Advanced Teacher Trainer and all classes and trainings with me count towards licensing with the Anusara School of Hatha Yoga and teacher trainings are Yoga Alliance RYT200 hr. I have been integral in introducing Anusara yoga in South America, am fluent in Spanish and have had the privilege of teaching thousands of hours training teachers in the Anusara Yoga method.

I feel deeply grateful to my family, my teachers, all of their teachers and to our ancestors whose voices echo through all of my classes.

[……]

Read more

Anusara yoga – Yoga with heart and soul

Anusara yoga is a type of Hatha Yoga i.e. you hold the yoga poses for a few breaths as opposed to vinyasa yoga that moves and flows with the breath.

I like to think of Anusara yoga as yoga with heart and soul. Each class has a meaningful heart-theme that gives Anusara yoga a spiritual quality that is woven throughout the yoga sequence. This enables Anusara yoga students to connect with their physical practice on a deeper level. Anusara® means to flow with Grace. In this context, this is not a girl’s name or the expectation of being able to perform each yoga pose with balletic poise and beauty. Anusara aims to unite with the Divine. – the soul in the flow with the universe, following your heart.

Anusara yoga honours the non-dual Tantric philosophy of Kashmir Shaivism. Essentially, this means that everything in this world is an embodiment of Supreme Consciousness. Everything is Supreme Consciousness. Non-dual tantra is inclusive and embraces both Shiva and Shakta traditions. It looks at the intrinsic goodness in everyone, every thing and every situation. I find this life affirming, positive and inspiring. You can take this positivity off the yoga mat and apply it to ups and downs of life and the world outside. Embrace everything whether it is good or bad. Don’t run from life! This is definitely a glass half full type of feel-good yoga.

Anusara yoga is also characterised by its strong emphasis on correct alignment. Anusara yoga ’s unique methodology of alignment is known as the Universal Principles of AlignmentTM (UPAs). This brings integrity to a pose and increases body awareness. It makes you engage with the posture as opposed to just going through the motions and hanging out in the shape of the pose. Different options are offered and props are used where appropriate. Everyone can take part and practice safely to their own level and ability. It is very inclusive and accessible form of yoga.

An Anusara yoga class will start with an introduction to the heart-theme for the class and the appropriate UPA, singing the Anusara yoga invocation, pranayama (breathing exercises) warm up poses and a sequence incorporating the full range of standing and seated poses with appropriate rest poses, further pranayama, meditation and relaxation (savasana) and wraps up with concluding comments and a closing OM. An Anusara yoga class unites body, soul and mind and a student will leave the class feeling uplifted, challenged and rejuvenated. I love going to an Anusara yoga class because it gives me everything I am seeking from yoga in one experience. It ticks all the boxes!

Another wonderful quality of Anusara yoga is that it has a strong international community of yoga students and teachers. In fact, the Anusara School of Hatha Yoga is a non-profit teacher-led international organisation that teaches and promotes Anusara yoga.

If you’d like to find out more, please get in touch. I’d love to share this amazing heart-based form of yoga with you so you too can experience its life-enhancing benefits.

[……]

Read more

How Anusara Yoga Can Help: Find Balance and Harmony in Your Life

Introduction

What is Anusara Yoga and How to Get StartedAnusara Yoga is a modern style of yoga that emphasizes physical alignment and spiritual awareness. It was founded by John Friend in 1997 and has since become popular all around the world.

What is Anusara Yoga?

Anusara Yoga is a style of yoga that emphasizes the principles of alignment, which includes proper positioning of the body to optimize the flow of energy. It also emphasizes the importance of cultivating awareness of the present moment, which can help practitioners to better understand themselves and the world around them.

Anusara Yoga is based on the idea that everyone is inherently good and that the practice of yoga can help individuals realize their full potential. It focuses on the heart and emphasizes the importance of opening the heart to connect with oneself and others.

Physical Benefits of Anusara Yoga

Anusara Yoga is a type of yoga that emphasizes alignment and heart-opening postures. It is a physically challenging practice, but it also has a host of benefits for the body.

Increased Flexibility

One of the most noticeable benefits of Anusara Yoga is increased flexibility. The practice focuses on proper alignment and encourages students to move slowly and mindfully through each pose. This emphasis on alignment and mindfulness helps to release tension in the body and improve joint mobility. With regular practice, students will notice that they can move more freely and with less effort.

Improved Strength

In addition to increased flexibility, Anusara Yoga also helps to improve strength. The practice includes a variety of standing, balancing, and inverted postures that require students to engage their muscles in new ways. This helps to build strength and tone the body, particularly in the legs, arms, and core. As students progress in their practice, they may find that they are able to hold postures for longer periods of time and with greater ease.

Reduced Stress and Tension

Anusara Yoga is known for its heart-opening postures, which help to release tension and reduce stress. These postures, which include backbends and chest openers, help to stretch the front of the body and create space in the chest and lungs. This can help to improve breathing and reduce feelings of anxiety and stress. In addition to the heart-opening postures, Anusara Yoga also includes gentle twists and forward folds, which can help to release tension in the back and neck.

Boosted Immune System

Finally, Anusara Yoga has been shown to boost the immune system. This is likely due to a combination of factors, including increased circulation and reduced stress. Regular practice of Anusara Yoga can help to improve blood flow and lymphatic drainage, which can help to remove toxins from the body and promote healing. Additionally, the practice’s emphasis on mindfulness and stress reduction can help to support a healthy immune system.

How does Anusara Yoga help find balance and harmony?

Anusara Yoga helps to find balance and harmony in a number of ways. First and foremost, it focuses on alignment and proper posture. This helps to improve the physical body, which in turn can lead to improved mental and emotional well-being. When the body is in balance, the mind and spirit can also find balance.

In addition to alignment, Anusara Yoga also emphasizes the use of the breath to find balance and harmony. The breath is used to create a sense of calm and focus, which can help to reduce stress and anxiety. The practice encourages practitioners to be present in the moment, which can also help to reduce stress and improve mental clarity.

Finally, Anusara Yoga emphasizes the expression of the heart. This means that each pose is approached with the intention of opening the heart and expressing love and compassion. This can help to improve emotional well-being and create a sense of connection with others.

Tips for Incorporating Anusara Yoga into Your Life

Anusara Yoga is a modern style of yoga that focuses on alignment and the heart. Its principles are based on the ancient teachings of Tantra and incorporate a holistic approach to the practice of yoga. If you’re looking to incorporate Anusara Yoga into your life, here are some tips to get you started.

Find a qualified teacher

Anusara Yoga is a complex style of yoga that requires a qualified and experienced teacher to guide you through the practice. Look for a teacher who has completed Anusara Yoga teacher training and has a good understanding of the principles of alignment and heart opening.

Start with the basics

Anusara Yoga is a progressive style of yoga that builds upon the basics. Start with the foundational poses and work your way up to more advanced poses as you gain strength and flexibility.

Focus on alignment

Anusara Yoga places a strong emphasis on alignment. Make sure your teacher is guiding you to align your body properly in each pose. This will help you prevent injury and get the most out of your practice.

Connect with the heart

Anusara Yoga is known for its heart-opening poses and focus on the heart center. Allow yourself to connect with your heart during your practice. This will help you tap into your inner strength and find more joy in your life.

Be patient

Anusara Yoga can take time to master. Be patient with yourself and trust the process. With consistent practice, you will see progress and improvements in your practice.

Practice regularly

To reap the benefits of Anusara Yoga, it’s important to practice regularly. Aim for at least three classes a week. If you can’t make it to a class, try practicing at home using a video or online class.

Conclusion

Anusara Yoga is a modern style of yoga that emphasizes on alignment, heart-centeredness, and spiritual upliftment. It is a unique form of yoga that combines physical practice with philosophical and spiritual teachings. Anusara Yoga is suitable for all levels of practitioners, and it offers a holistic approach to health and wellness. Practicing Anusara Yoga can help individuals to develop a deeper connection to themselves, others, and the world around them. With its focus on alignment and heart-centeredness, Anusara Yoga offers a beautiful and meaningful way to approach one’s yoga practice.

[……]

Read more

ANUSARA YOGA LISTEN TO YOUR HEART AND FLOW

DISCOVER WHAT ANUSARA YOGA MEAN (AND WHAT ARE THE DIFFERENT TYPES OF YOGA THERE ARE), WHAT THESE YOGA CLASSES ARE LIKE, THEIR BENEFITS AND THE ESSENTIAL POSTURES

I made this post with the help of Sara García Cacho, anatomy teacher in THECLASSyoga training and founder of Shensara Salud where she helps people manage their own health (on Instagram, @shensarasalud). With this information you will have a clear foundation on anusara yoga to build your practice on.

Anusara yoga is a hatha yoga system that unifies 5 biomechanical principles of alignment that can be applied to all physical positions and postures, along with a non-dual tantric philosophy.

discover what dharma yoga is with your yoga teacher

WHAT DOES ANUSARA MEAN?

Anusara means, among others, “the soul that flows with the universe.” It is a type of yoga that is based on hatha yoga, but with an important philosophical and intentional component.

ANUSARA: go with the flow |follow what your heart dictates

Anusara is a hatha yoga method that is based on 3 pillars:

1- The universal principles of alignment that are precise actions based on the natural biomechanics of the human body making the practice elegant and therapeutic.

2- Non-dual tantric philosophy, which is a celebration of life since it considers that the entire Universe is a manifestation of the Divine, both light and darkness, from the most gross or unpleasant to the most subtle or luminous. Unlike classical or Vedanta philosophy, it does not aim to transcend reality or the illusion of maya, but rather to awaken to this reality. Therefore, the postures are expressed as a devotional expression from the internal feeling of connection with everything (hence why it is often said that it is a yoga of opening the heart).

3- Kula or community of the heart. From the previous philosophical vision, it is considered that all people need others to grow and reflect ourselves, we are stronger together than alone and this generates a deep feeling of compassion and shared humanity.

On the other hand, the 5 biomechanical principles, called “universal principles of alignment”, are:

1. Establish the foundation and open yourself to grace.

2. Muscle energy.

3. Expanding spiral.

4. Contractive spiral.

5. Organic energy.

Through the application of these principles, anusara yoga aims for each posture to help us achieve the optimal body pattern in which there is an increase in the circulation of internal fluids and energy. This energetic increase and expansion is reflected from the inside out, and can be felt clearly at the end of each practice.

WHAT AN ANUSARA YOGA CLASS IS LIKE

Anusara yoga classes revolve around a specific topic with a deep meaning. These themes are based on connecting with your inner self and maintaining that connection throughout the practice. The most likely thing is that with this we enter a meditative state; Every movement in the Anusara yoga practice is done in flow. That is why these types of yoga classes are more practical.

However, these classes have some unique components that differentiate them from other styles of yoga:

An intention or theme focused on love, compassion, forgiveness, courage…

Highlight universal principles of alignment.

Asana practice.

Communicate sequence and intent clearly and inspiringly.

Do practical demonstrations.

If you want to know what differences there are with other styles (ashtanga yoga, kundalini, jivamukti…) and what the different types of yoga are, I recommend reading this post.

BENEFITS OF ANUSARA YOGA

The benefits of practicing anusara yoga are practically the same as those of any other type of conventional yoga, only different in terms of perspective or vital meaning. So that:

Helps gain flexibility: as in other styles, anusara yoga produces benefits in terms of body flexibility, the circulatory system and the lymphatic system.

It provides mental breadth: it helps us change our way of seeing things, to accept them as they are and to enjoy everything that surrounds us.

Improves sexual life: Anusara yoga, due to its tantric origin, is closely related to sex. It facilitates orgasm in women, helps gain stamina in men, stimulates libido in both genders and helps increase sexual appetite.

Reduces stress: practicing this type of yoga increases the level of endorphins, which makes us live in a more relaxed state.

Spiritual awareness: when you become a follower and practitioner of this type of yoga, you will see the power and well-being of being part of this awareness, of living “awake”.

DISCOVER THE POSTURES OF ANUSARA YOGA

The postures that characterize the practice of anusara yoga aim to open the heart and expand; that is, connect with yourself andrelax it externally through the body (from the inside out). They are normally conventional hatha yoga postures, although avoiding those that are more forced, in order to maintain inner peace. The essential ones are these three that I explain below.

CRESCENT MOON POSE

Anjaneyasana is an extension posture, where one foot is aligned and stretched behind and the spine is arched with the arms towards the ceiling, creating a kind of crescent moon (hence its name). Strength is worked in the lower trunk and produces benefits in the digestive system.

learn what anusara yoga means and start doing yoga

DOWNWARD DOG

Adho mukha svanasana is one of the basic asanas not only in anusara yoga, but in almost all styles of yoga. It is often used to begin classes, as a transition pose (for example, in vinyasas), or as a resting pose to reverse blood flow or relax. It is done face down, from four supports, raising your hips towards the sky, as if you were building a triangle with your body. The flexibility of the hamstrings and abdomen is worked, and digestion improves.

CRANE POSE

Bakasana is a more advanced pose. It is a balance asana or balance on arms where the entire body rests on the hands. Helps work on concentration, balance and mobility. A variant can be to go from bakasana to tripod.

[……]

Read more