Beginning Anusara Yoga Techniques

The definition of Anusara is to flow with grace, or "go with the flow." In beginning Anusara yoga, certain principles are followed, but participants are also encouraged to be creative and to go where their heart takes them.

Philosophy and meaning of Anusara yoga
Anusara yoga has a philosophy Tantric in nature, inspiring participants to go where their hearts lead them. It is not a form of exercise, but rather a series of yoga poses meant to lead to deeper spiritual meaning and connection. It is a way of finding the good in everything, including yourself. Basically, you follow the principles to properly achieve the energy, enlightenment and state of awareness required. Then you let natural creativity take over and go with the natural flow of nature.

Universal principles of alignment
There are five main principles in Anusara yoga, which are called the universal principles of alignment. Anusara originator John Friend defines alignment as "mindful awareness of how various parts of ourselves are integrated and interconnected." There also are secondary principles involved.

For Anusara yoga to be effective, each principle must be followed in succession with each pose, but it is key to still hold to the preceding principle. For instance, before starting any pose, "opening to grace" must be achieved. Then throughout the pose, each of the alignment principles must be adhered to without interrupting the others.
Here are those five principles in detail:

• Opening to grace is the act of going with the flow to align yourself with supreme consciousness. This is achieved by practicing the poses with an open heart and mind. During this first main principle, "inner body bright," a secondary principle, is achieved. Inner body bright is a feeling and energy that flows from within to the outer body. This energy should create a feeling of fullness and buoyancy in the outer body.
• Muscular energy is that which is drawn into the focal point. This action causes the pose to be stronger, more stable and more effective. The focal point is a secondary principle in Anusara yoga involving the pelvis core, the heart and the palate. In Anusara yoga, the muscular energy is drawn through the focal point, while the organic energy is extended outward from it.
• The inner spiral is the energy felt throughout the core, starting at the feet and running up into the waistline. It is the energy that enables inward rotations of the legs to allow for widening of the pelvis and thighs.
• The outer spiral is basically the opposite of the inner spiral. The outer spiral allows outward rotation of the thighs. This spiral runs outward from the waistline and down and out through the feet. This is the spiral that draws the pelvis and thighs inward, rather than widening them.
• Organic energy is that which extends outward, starting at the focal point and extending throughout the core of the body. This allows for increased flexibility in poses during Anusara yoga.

Applying principles of Anusara to life
Anusara yoga is more than an activity, it is a way of life. The Anusara yoga community considers itself to be very organized. At the same time, there is much room for individual creativity. Those who practice Anusara yoga often apply some of the things they learn to their lives, such as appreciation for the good in everything. Those interested in learning more about it can learn the principles and techniques from a certified Anusara teacher through seminars and classes offered at many yoga centers.