What is Anusara Yoga?

Anusara yoga, developed by John Friend in 1997, is a modern form of hatha yoga that uniquely blends precise biomechanics with a heart-centered philosophy rooted in Tantric traditions.

This practice focuses on discovering the intrinsic goodness in all beings and encourages a positive and life-affirming perspective through physical alignment and mindful themes.

One of its defining characteristics is the "Universal Principles of Alignment," which guide practitioners through physical poses while promoting emotional and spiritual growth. Anusara yoga integrates uplifting themes with therapeutic techniques, fostering a holistic experience.

Disclaimer: John Friend, the founder of Anusara yoga, has faced controversy. This description of Anusara yoga is intended to highlight the practice and teachings rather than defend or critique any allegations. For more information, you can read about John Friend on Wikipedia.

Origins of Anusara Yoga

Anusara yoga was established in the late 1990s as a modern interpretation of hatha yoga, combining ancient principles with innovative practices.

Drawing deeply from Tantric philosophy, it emphasizes the inherent goodness within all beings. John Friend’s teachings focus on aligning the body while inspiring practitioners to lead a heart-centered and spiritually fulfilling life.

The practice gained popularity for its therapeutic benefits, creative sequencing, and inclusive approach, appealing to practitioners of all levels.

Practicing Anusara Yoga

Anusara yoga is distinguished by its emphasis on physical alignment and spiritual intention.

Its hallmark feature, the Universal Principles of Alignment, guides practitioners to integrate precise body mechanics with heart-opening themes, cultivating a practice that nurtures both body and soul.

Anusara’s Universal Principles of Alignment

1. Opening to Grace and Setting the Foundation
2. Muscular Energy
3. Inner Spiral (Expanding Spiral)
4. Outer Spiral (Contracting Spiral)
5. Organic Energy

Common Poses

• Camel Pose (Ustrasana)
• Wheel Pose (Urdhva Dhanurasana)
• Pigeon Pose (Eka Pada Rajakapotasana)
• Crescent Lunge (Anjaneyasana)

Anusara Yoga Suitability

Experience Level: Mixed Level (Suitable for All)

Physical Demand: Gentle Movement to Balanced Activity

Mind-Body Engagement: Mindful & Gentle

Adaptability: Moderately Adaptable

Focus Area: Flexibility & Balance

Notes on Anusara Yoga

Anusara yoga enhances physical alignment, flexibility, and strength while fostering emotional well-being and mindfulness.

Its focus on heart-opening poses and uplifting themes makes it a therapeutic and empowering practice. Many practitioners find a sense of community and connection through its inclusive and supportive approach.

Similar Styles

Hatha Yoga, Iyengar Yoga, Tantra Yoga, Bhakti Yoga, Therapeutic Yoga

Equipment

Required: Yoga Mat

Nice to Have: Yoga Blocks, Yoga Strap, Bolster

Optional: Yoga Blanket, Eye Pillow

References and Resources

‘Anusara Yoga Teacher Training Manual’ by John Friend

‘Anusara Yoga: Hatha Yoga in the Anusara Style’ by Doug Keller