Anusara Yoga: Philosophy, Principles, Benefits, and Practice

What is the Anusara method?

Anusara is a comprehensive system of Hatha Yoga founded by John Friend in 1997, distinguished by its unique blend of non-dual Tantric philosophy, precise biomechanical alignment principles, and a celebratory, heart-centered approach to practice.

Introduction to Anusara Yoga

Anusara, meaning "flowing with grace," "to step with the current," or "to follow your heart," is more than just a sequence of physical postures; it is a holistic practice designed to awaken the practitioner's inherent goodness and connect them to the Universal. While rooted in the ancient traditions of yoga, Anusara innovatively combines a life-affirming philosophy with highly sophisticated principles of alignment, making it accessible and beneficial for a wide range of individuals. The method emphasizes that the purpose of yoga is not to escape the world but to engage with it more fully, celebrating the beauty and divinity in every moment and every being.

Core Principles and Philosophy

At the heart of Anusara lies a profound philosophical framework derived from non-dual Tantra. This philosophy posits that everything in existence is a manifestation of one supreme consciousness, and that all beings are intrinsically good and divine. Key philosophical tenets include:

• Intrinsic Goodness (Kula Tattva): The fundamental belief that every individual is inherently good, worthy, and perfect as they are. This principle fosters self-acceptance and a positive outlook on life.
• Celebration of Life: Anusara encourages practitioners to approach their practice and life with a sense of joy, gratitude, and reverence, viewing challenges as opportunities for growth and deeper engagement.
• Heart-Opening: Beyond a physical action, "heart-opening" in Anusara refers to cultivating an attitude of openness, vulnerability, and love, both towards oneself and others.
• Community (Kula): Anusara places a strong emphasis on fostering supportive and inclusive communities, where practitioners can share, learn, and grow together.

The Three A's: Attitude, Alignment, Action

Anusara classes are structured around three interconnected components, known as the "Three A's," which guide the practitioner through their practice:

• Attitude (Iccha): This is the heart-felt intention or devotion that initiates and accompanies every action. It is the conscious connection to the Universal and the cultivation of an open, positive mindset. Attitude sets the energetic tone for the practice, making it more than just physical exercise.
• Alignment (Jnana): This refers to the precise biomechanical principles applied to the yoga poses. Anusara employs a sophisticated system of Universal Principles of Alignment (UPAs) to create optimal structural integrity, energetic flow, and safety within each posture. This aspect helps to prevent injury and maximize the therapeutic benefits of the practice.
• Action (Kriya): Action is the natural, dynamic flow of energy within the pose, which arises from the integration of attitude and alignment. It is the intelligent engagement of the body to express the intention and refine the posture, leading to a sense of expansion and lightness.

The Universal Principles of Alignment (UPAs)

The UPAs are the cornerstone of Anusara's physical practice, providing a detailed methodology for safe and effective alignment. These principles are universal in their application, meaning they can be applied to any yoga pose or movement. They are typically taught in a specific order, building upon one another:

• Open to Grace (Set the Foundation): This initial principle involves connecting to one's core intention and allowing universal energy to flow into the body, setting a stable and receptive foundation for the pose.
• Muscular Energy: Drawing energy inward from the periphery of the body towards the midline or core. This principle creates stability, compactness, and a sense of integration within the pose.
• Inner Spiral: A spiraling action of the legs and arms that draws energy up and in, broadening the back of the body, creating space in the pelvis, and lengthening the spine.
• Outer Spiral: A counter-spiral that draws energy down and out, narrowing the front of the body, stabilizing the hip joints, and rooting the limbs. This principle brings grounding and stability.
• Broadening the Pelvis (Kidney Loop): A specific action that broadens the sitting bones and sacrum, creating space and release in the lower back and pelvis, often working in conjunction with the spirals.
• Lightening the Limbs: The final principle, which involves extending energy outward from the core through the limbs, creating a sense of lightness, expansion, and freedom in the posture.

Benefits of Practicing Anusara Yoga

Practicing Anusara Yoga offers a wide range of benefits that extend beyond the physical:

• Improved Physical Alignment: The detailed UPAs help correct postural imbalances and enhance structural integrity, leading to reduced pain and better body mechanics.
• Increased Strength and Flexibility: Regular practice builds balanced strength and increases range of motion safely and effectively.
• Enhanced Body Awareness: The emphasis on precise alignment cultivates a deeper understanding of one's own body and its movements.
• Stress Reduction and Mental Clarity: The combination of physical exertion, mindful breathing, and philosophical contemplation helps calm the nervous system and quiet the mind.
• Cultivation of Positive Self-Image: The philosophy of intrinsic goodness fosters self-acceptance, self-love, and a celebratory approach to life.
• Spiritual Growth and Connection: Anusara provides a framework for connecting with a deeper sense of purpose and the divine within and around oneself.
• Injury Prevention: The emphasis on proper alignment significantly reduces the risk of injury during practice.

Who is Anusara Yoga For?

Anusara Yoga is suitable for a diverse range of individuals, from complete beginners to seasoned practitioners and yoga teachers. It particularly appeals to:

• Those seeking a holistic practice: Individuals who desire to integrate physical, mental, emotional, and spiritual aspects into their yoga journey.
• Practitioners interested in anatomy and biomechanics: Those who appreciate detailed instruction on how to align the body safely and effectively.
• Individuals looking for a supportive community: The emphasis on Kula (community) fosters strong bonds among practitioners.
• Anyone desiring a life-affirming approach: Those who resonate with a philosophy that celebrates life and views all beings as inherently good.
• People with specific physical needs or injuries: The precise alignment principles allow for intelligent modifications, making it adaptable for various physical conditions.

Considerations and Potential Challenges

While Anusara Yoga offers numerous benefits, there are a few considerations:

• Philosophical Depth: Some practitioners may find the philosophical emphasis less appealing if they are seeking a purely physical workout.
• Initial Complexity: The detailed Universal Principles of Alignment can seem complex at first, requiring patience and consistent effort to grasp fully.
• Importance of Qualified Teachers: To experience the method authentically and safely, it is crucial to learn from certified Anusara teachers who have undergone rigorous training.
• Founder's History: It is worth noting that the original founder, John Friend, faced controversies in 2012. However, the Anusara School of Hatha Yoga was subsequently formed and is now governed by a board of directors, ensuring the integrity and evolution of the method independent of its founder.

Conclusion

The Anusara method stands as a powerful and transformative system of Hatha Yoga that seamlessly weaves together profound philosophy, precise biomechanics, and a heart-centered approach. By embracing the principles of Attitude, Alignment, and Action, practitioners are guided not only to refine their physical postures but also to cultivate a deeper sense of self-acceptance, joy, and connection to the world around them. Anusara is an invitation to celebrate life, embody grace, and flow with the current of one's own inherent goodness.