ANUSARA YOGA – AN EFFECTIVE WAY TO TRANSFORM LIVES

Introduction: Anusara Yoga is a unique modern yoga derived from Hatha Yoga that combines precise physical alignments based on a heart-centered philosophy. Anusara is a Sanskrit word combining Anu and Sara. Anu means following or in harmony with and Sara means the essence or true nature. In the context of Anusara Yoga, it means following with grace, following with the divine, or following with heart.

In the quest of Yoga and Anusara Yoga, like its history, how it has been spread, and by whom in the Western Countries, then we have to look back to the 18^th century. Swami Vivekananda was the first man who travelled to Western countries in the year 1863 to popularize Yoga. He visited several Western countries and participated in numerous world meetings to propagate Indian Yoga Culture and its importance in human life.

After Swami Vivekananda, Paramhansa Yogananda traveled to the Western Country to propagate Yoga. In the year 1896, another renowned Indian Yoga Guru, Shivpuri Baba traveled to England upon getting an invitation from Queen Victoria to give her lessons on Yoga privately.

In the year 1901, after the death of Queen Victoria, Shivpuri Baba stepped into America and met with then-President Theodore Roosevelt. During the period of 1924 AD, the United States imposed immigration limits on Indians, and then Theos Casimir Bernard decided to visit India to learn Yoga. He came to Calcutta, India, and learned Yoga possibly from Yogendra.

After lifting the immigration limits of Indians to the Western world, BKS Iyengar visited the Western world and publicized Yoga through a Television Channel, maybe the BBC, and others, he became the “Most Influential People in the World as per Times 2004.” Thereafter several Yoga Gurus traveled to the Western world to spread yoga teachings. Since then, Yoga has become a tool to a healthier life in the Western World.

In the year 1997, John Friend an American Born Yoga Guru modified the style of Iyengar Yoga and added the elements of Hindu Spirituality into a more health oriented western approach to form Anusara Yoga.

Anusara Yoga’s focus on heart-opening poses and alignments:

Anusara Yoga is well known for its precise alignment principles and heart-opening practices. This technique helps the beginners to develop joy, self-acceptance, and a closer relationship with their inner selves by encouraging them to move with an open heart to move forward on both physical and emotional level. Numerous exercises, such as Ustrasana (Camel Pose) and Urdhva Dhanurasana (Wheel Pose), emphasize shoulder and chest expansion, which improves posture and facilitates emotional release.

Another important aspect of Anusara Yoga is alignment. Now, the practitioners improve their flexibility and strength to minimize the risk level of injury by learning how to position their bodies safely by following the principles of alignment. All the actions are performed cautiously to this methodical technique to circulate the energy throughout the body. The heart opening posture of Anusara Yoga and alignment jointly work together which extends the benefits to the body and soul.

Key Asanas for Anusara Yoga:

The key Asanas for Anusara Yoga are as follows:

1. Dhanurasana: It is practiced mainly for heart opening.

How to perform: Lie flat on the stomach with the forehead resting on the floor. Now, bend the knees hold both the ankles, and separate the knees. Now, slowly inhale while slightly raising the knees, head, and chest and at the same time pull the feet away from the hands and upwards. The whole body should move simultaneously into the posture. Exhale while lowering the body and relaxing on the floor.

Benefits:  Dhanurasana helps to regulate the digestive system and eliminatory reproductive organs. The kidneys are stimulated and the whole alimentary canal is toned. The most important benefit it extends to the heart by lying on the diaphragm with the arms stretched back, the heart is given a gentle massage, and, because the chest is fully expanded in this posture. Dhanurasana helps in various chest ailments.

2. Adho Mukha Savasana: It is practiced mainly for alignment and strength:

How to perform:  Start on your hands and knees with your wrists directly under your shoulders and your knees under your hips. Spread your fingers wide, pressing firmly into the mat. Lift Your Hips Up and Back. Now, tuck your toes under and lift your knees off the floor. Straighten your legs as much as possible while keeping a slight bend in the knees if needed. Now start to Align Your Body.  Press your hands firmly into the ground, distributing weight evenly between your fingers and palms. Engage your arms, rolling your shoulders away from your ears. Keep your head relaxed, aligning it between your arms.  Stretch and Hold the Pose. Push your heels toward the floor, but don’t force them to touch if your hamstrings are tight. Engage your core and lengthen your spine by reaching your tailbone toward the ceiling. Hold the position for 5 to 10 breaths, breathing deeply and evenly.

Benefits:

• Stretches the spine, shoulders, hamstrings, and calves.
• Strengthen the arms, legs, and core muscles.
•  Relieves tension and stress, and promotes relaxation.
•  It improves blood circulation and energizes the body.

3. Trikonasana: It is practiced mainly for stability and balance:

How to perform:

 Stand erect with the feet apart. Turn the right foot to the right side. Stretch the arms sideways and raise them upto shoulder level so that they are in one straight line. Now, bend to the right, taking care not to bring the body forward. Simultaneously bend the right knee slightly. Place the right hand on the right foot, keeping the two arms in line with each other. Turn the left palm forward. Look up at the left hand. Return to the upright position with the arms in a straight line. Now, repeat this on the opposite side, bending the left knee slightly. Repeat this from the start.

Benefits: This posture stimulates the nervous system and remove nervous depression. It also improves digestion, stimulates the appetite and remove constipation.

4. Virbhadrasana:

How to perform:  Stand straight with your legs wide apart by a distance of at least 3-4 feet. Turn your right foot out by 90 degrees and your left foot in by about 15 degrees.

Is the heel of the right foot aligned to the center of the left foot? Lift both arms sideways to shoulder height with your palms facing upwards. Now, place arms parallel to the ground. Breathing out, bend your right knee. Ensure that your right knee and right ankle form a straight line. Now, turn your head and look right. Now, stretch the arms further. Make a slight effort to push your pelvis down. Hold the yoga posture with the determination of a warrior. Keep breathing as you go down. Now, repeat the posture for the left side.

Benefits: Virabhadrasana, is a powerful standing yoga posture that builds strength, stability, and focus.

1. It strengthens and tones muscles
2. Improves balance and stability
3. Increases flexibility and mobility
4. Boosts focus and mental clarity
5. Enhances circulation and energy flow
6. Supports joint health and posture
7. Encourages confidence
8. Builds self-discipline and inner power

Why many people face problems to find a fulfilling Yoga Practice:

Yoga is usually seen as a tool for physical, mental, and spiritual well-being. But, initially most of the beginner’s face struggle to find/choose the right yoga posture that will fulfill their needs. Below are some common challenges that make it difficult for practitioners to connect with yoga on a deeper level:

1. Emphasis on Physical Fitness: Most of the modern Yoga classes focus on flexibility and strength presuming that yoga is just another workout. While physical benefits are important yoga is much more than a general workout/exercise. Until and unless the practitioners can connect themselves with a deeper connection with breath, mindfulness, and philosophy, they can not achieve their targeted result.

2. Lack of proper guidance: Some yoga students may face problems in finding out a suitable yoga instructor who will properly guide them according to their needs. A lack of proper guidance and personal adjustments can make it hard to experience the actual benefits of yoga.

3. The right yoga style to choose from too many yoga styles: With so many available yoga styles like Hatha Yoga, Vinyasa Yoga, Ashtanga Yoga, etc. beginners feel overwhelmed by choices. Without understanding which style will align their needs, they keep on switching practices without ever fully committing.

4. The expectation of quick results: Most practitioners expect quick results from yoga, may be its increased flexibility, stress relief, or maybe spiritual development. However, they are not properly informed that yoga is a lifelong practice that requires patience and consistency. Those looking for quick results, feel discouraged when progress is slow/nil.

Finding a fulfilling yoga practice is about connecting with yourself—physically, mentally, and emotionally. Once you discover the right approach, yoga becomes a lifelong source of growth and well-being.

Conclusion: Anusara Yoga leads to a comprehensive development that extends support to the body, mind, and spirit. But it is more than simply a physical practice. By integrating the heart-centered movement, precise alignment principles, and spiritual philosophy, the Anusara Yoga style assists the practitioners in developing inner calm, strength, flexibility, and awareness.

Through its systematic alignment techniques, Anusara Yoga decreases the chance of injury while trying to improve the physical attributes including posture, balance, and muscular tone. The focus on heart-opening postures improves spine, shoulder, and chest flexibility, which improves energy flow and circulation.

Anusara Yoga provides a life-changing experience that extends beyond the mat by bringing the body, mind, and heart together, assisting people in living more harmoniously, balanced, and satisfied lives. Anusara Yoga gives the means to realize full potential, whether your goal is spiritual development, emotional stability, or physical vigor.

FAQ:

Question No: 1 : What is Anusara Yoga?

Ans: Anusara Yoga is a unique modern yoga derived from Hatha Yoga that combines precise physical alignments based on heart centered philosophy.

Question No: 2: What does Anusara mean in Sanskrit?

Ans: Anusara is a Sanskrit word combining Anu and Sara. Anu means following or in harmony with and Sara means the essence or true nature.

Question No: 3: Who founded Anusara Yoga?

Ans: In the year 1997, John Friend an American Born Yoga Guru modified the style of Iyengar Yoga and added the elements of Hindu Spirituality into a more health oriented western approach to form Anusara Yoga.

Question No: 4: Who teaches Anusara?

Ans: Anusara Yoga is taught by a Certified Anusara Yoga Instructor who has undergone extensive training in alignment principles, philosophy, and teaching methodology. Unlike some yoga styles where training requirements vary, Anusara Yoga has a structured certification process to ensure high-quality instruction.

Question No: 5: What happened to Anusara Yoga?

Ans: Anusara Yoga gained widespread popularity after its founding in 1997 by John Friend, who developed the practice based on alignment principles, heart-centered philosophy, and Tantric teachings. However, in 2012, the community faced a major crisis when John Friend was involved in a scandal, leading to his resignation from the organization.

Despite the controversy, Anusara Yoga did not disappear. Instead, dedicated teachers and practitioners started again, creating the Anusara School of Hatha Yoga—an independent, teacher-led organization. This allowed the practice to continue without its founder’s leadership, focusing on its core principles of alignment, heart-centered practice, and inclusivity.