Anusara (Heart-Centered) Yoga Techniques

by Lyn Lomasi; Owner of Intent-sive Nature & the Brand Shamans network

Image © Lyn Lomasi; All Rights Reserved

The definition of Anusara is to flow with grace, or "go with the flow." In Anusara yoga, often called heart-centered 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 or Heart-Centered Yoga

Anusara yoga has a philosophy that is 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 that are meant to lead to a 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 heart-centered yoga to be effective, each principle must be followed in succession with each pose, while still holding 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.

The Five Principles of Anusara (Heart-Centered) Yoga in Detail

Opening to Grace - 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 - 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.

Inner Spiral - 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.

Outer Spiral - The outer spiral is basically the opposite of the inner spiral. The outer spiral allows outward rotations 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 - 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 (Heart-Centered) Yoga to Life

Anusara yoga is more than an activity, it is a way of life. The Anusara yoga community consider themselves to be very organized. Yet 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.

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