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.

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Yoga Routines: Ashtanga Primary Series

Ashtanga yoga routines are broken down into series, beginning with the primary series. You will be encouraged to take the primary series over and over until you master those poses and are encourage to move onto the next series. The entire program has six series, but most people do not progress past the first two series, partially because of the difficulty of the series and partly because the last several series are not widely taught, but that's okay: you could easily spend a lifetime trying to master the first two.

What is the Ashtanga Primary Series?
In the ashtanga primary series, you will repeat the same poses (asana) every class. Many people find it relaxing and calming to know exactly what poses will come next, since it takes some of the active thought out of the process and allows you to focus on your breathing and your physical effort as you assume each posture correctly. Every breath is linked to a movement or pose, so you will be concentrating on your breathing as a kind of meditation as you move through the positions.

You will move through each position in unison as a class as the instructor guides you all through your breathing and your movements. The unity of the class is astonishing to experience and lends a sensation of calm, purposeful intention that is invigorating. The classes are long, lasting an hour and a half, and they follow the exact same sequence every time.

Ashtanga Primary Series Poses
In your primary series class, you will be guided through five sun salutations (type A), and then through five more sun salutations (type B). Next you will complete standing postures, seated postures and a sequence of inversions and backbends. The class will complete with ten minutes of guided meditation as you relax in svasana, known as the corpse pose.

The ashtanga primary series works your entire body. Many of the poses involve bending forward, so you will stretch and challenge your hips, hamstrings and lower back a great deal. The plank positions will also challenge your upper body and the flowing movements will stretch every muscle group.

If you have never attended an ashtanga yoga class before, you should watch a class or read about the poses beforehand, practicing them at home so that you will not distract the rest of the class as you attempt to keep up.  Make sure you go to class with at least a rudimentary idea of what will be expected and how to perform the poses required.

Yoga studios are the new nightclub

Get Your Dance On (Photo: Aria Isadora)

High heels? Tequila shots? Late-night slice? So tired! These days, dance parties around New York City come with kombucha, raw chocolate, and are done in bare feet. That’s because the hot new dance club, it seems, is the decidedly anti-velvet-rope yoga studio.

There are two main yoga dance party varieties thriving in the city right now—the combo yoga-and-dance class, represented by Yoga Soundscape, and then the yoga class followed by the dance party called Get Your Dance On. Though fluidity between the two is really part of the experience.

Aarona Pichinson, who’s spearheading the Friday-night Yoga Soundscape event at Kula Yoga Project in Tribeca, says historically large-scale yoga classes with live DJs and a few musicians have organically grown into a dance or dinner party afterward.

The yoga nightclub that’s made the most noise to date is Get Your Dance On, with parties in L.A. and NYC, and which have cool factor you might not expect. (Unless you knew some of its supporters, like Sacha Lewis, co-founder of Flavorpill.)

Get Your Dance On at Urban Zen (Photo: GYDO Facebook)

Like all the best parties in New York, Get Your Dance On moves venues. You might find it at Judson Church, Urban Zen, or at YogaWorks SoHo, which opens up two floors for dancing from 7:30 until midnight. Most nights there’s a rock-out area with DJs, plus a chill-out area for hanging with didgeridoo players and cellists.

Sure, yogis are bendy, but do they have, well, dance moves? Natasha Blank, of one Get Your Dance On’s founders, says “creating a rockin dance party is just a matter of banishing the inhibitions that block our natural rhythm.”

And she emphasizes that there’s plenty of ways to do that without waking up with a hangover.

“We do yoga first because it helps get us into our bodies and get the most out of dancing. And we dance because it makes us high on who we already are. We have the best possible food and drink so everyone’s fueled and feeling amazing all night,” Blank says. (Sponsors are often Gnosis Chocolate and various kombucha- and coconut-water makers.)

Get Your Dance On’s core audience is mostly yogis and hard-core dancers. But Blank promises the party, whose proceeds partly go to charity, is accessible to anyone. “At our last event, a guy who looked straight out of the Meat Packing club scene came up to me and said ‘I don’t know what this is, but it’s awesome!’” —Catherine Pearson

For more information about Yoga Soundscape, visit www.yogaofnourishment.com. For Get Your Dance On, visit Getyourdanceon.tumblr.com

ANUSARA YOGA :: jhon friend

ANUSARA YOGA

Anusara (a-nu-sar-a), means “flowing with Grace,” “going with the flow,” “following your heart”.

Founded by John Friend in 1997, Anusara Yoga is a hatha yoga system that unifies Universal Principles of Alignment with a non-dual Tantric philosophy that is epitomized by a “celebration of the heart”. In this philosophy we take the premise that everything is supreme Consciousness—nothing exists that is not supreme Consciousness. It encompasses a vision of totality in which each person is seen as equally divine in every part—body, mind, and spirit. The body and mind are honored as sacred vessels through which the divine radiance of supreme Consciousness can shine. Each of us is regarded as essentially good, so there is a lot of acceptance and allowance in this system for difference and deviation.

 Anusara is flowing with Grace by saying yes to the whole magical spectrum of life. It is a willingness to be aware of all parts of ourselves—the light and the dark, the full rainbow of sensation, perception, emotion, and thought. To be in the flow is to look at whatever arises with freshness and freedom. It is simply to open our hearts with love to the present moment without clinging or pushing. Anusara is accepting the world and ourselves as we are, and then responding with love.

The highest intention of practicing Anusara Yoga is to align with the flow of Grace, to awaken to the truth that our essential nature is part of this divine flow, and to lovingly and joyfully serve this flow. We delightfully dance with the flow of supreme Consciousness through each breath and every posture in our yoga practice. In each pose, we artistically offer our individual light and our unique music to the flow of life. The art of yoga is viewed as a co-participation with the Supreme—not a practice of domination, subjugation, or control of nature. The yoga reflects a healthy, balanced relationship with the Supreme.

Anusara Yoga is an all-inclusive yoga in which each student’s various unique abilities and limitations are deeply honored. It is through the limitations of the body/mind that we discover that our true nature is boundless goodness and vast luminous Consciousness. The body/mind is a gift from God to help us discover our glory, our greatness, and our worthiness to experience the highest sense of freedom.

The poses in Anusara Yoga are considered to be “heart-oriented”, and are expressed from “inside out”. Instead of only trying to control the body and mind from the outside, the poses originate from a deep artistic feeling inside. There is an emphasis on remembering the spiritual purpose of hatha yoga, which includes reconnecting with our innate goodness, power, and beauty, and expressing ourselves from that divine place.

Anusara Yoga teachers practice looking for the good in things, especially in themselves and their students. Anusara Yoga teachers do not try to “fix” or “correct” students, instead they help enhance and reveal the beauty and divine qualities that are already present in the students’ poses. One of the other key aspects of this Tantric philosophy is that we are all co-creators with Nature or the Supreme in this life, and this creative freedom makes life fun, exciting and inspiring. Life is seen not as a hard labor assignment without chance of parole, but as a fun game that can be celebrated each day.

Anusara Yoga Teacher are dedicated to serve each student and help them unveil their innate goodness, worthiness, and Supreme nature. They are committed to empowering and building each student’s self-esteem, while inspiring light-heartedness, play and joyful creativity within the yoga practice.

Anusara Yoga teachers are dedicated to:

Building harmony within the yoga community.
Studying and practicing yoga regularly to be able to offer Anusara Yoga with the highest level of skill, professional integrity, love and fun.
Honor and glorify the True Teacher within.
Live, love and laugh in all our fullness every day.
As a nationally Registered Yoga School (USA), Anusara Yoga offers a teacher certification programme that meets the national standards for yoga teachers as set by the Yoga Alliance. With over 600 teachers and tens of thousands of students worldwide, Anusara Yoga is one of the fastest growing schools of hatha yoga in the world.

Not only is Anusara is an elegant system of alignment principles and non-dual philosophy, but it is a wonderful community of highly trained teachers and fun-loving students. The community is tightly knit mainly because everyone subscribes to the spiritual ideals that form the basis of Anusara, and so there are not a lot of self-centered egos involved. Everyone is very attuned to the truth that Grace plays the key role in the successful flow of their practice, classes, and the organization itself. Teachers network together to help each other learn and grow. When someone is sick, having trouble or hurting in any way, people pitch in to offer care and support. This community feels like it has the tightness of a family, yet the looseness of a merry band of bohemian artists.

As an organization, Anusara Yoga is well networked and organized, yet there is a strong emphasis on creative freedom and individuality. There are no strict rules from a centralized governmental body. The system is held together by everyone’s implicit agreement to the principles; particularly spiritual precepts, such as celebrating Beauty in all Its diversity, Truthfulness, and honoring the Divine in all Beings. Without a rigid dogma, the system is open to continual change and restructuring. Self-examination, scrutiny, discovery, and openness to new ideas are foundational to this dynamic system. Individual creativity and investigation are always supported and encouraged within the bounds of the basic principles and philosophic precepts of Anusara Yoga. Anusara grows with harmony and integrity through the combined vision of our affiliated Anusara Yoga teachers to serve each student and help them unveil their innate goodness, worthiness, and supreme nature.

What to Expect on a Yoga Retreat

By: Rachel Mork

Yoga retreats vary considerably depending on where you go and how long you attend. If you go on a weekend yoga retreat at an upscale spa, your experience will be much different than if you travel to India for a month-long yoga retreat vacation. For details on what to expect on a particular yoga retreat, you'll need to contact the specific retreat center and ask questions. However, most yoga retreats have the following characteristics in common:

Healthy meals
The food served at yoga retreats will be nourishing and healthy, most likely served in modest proportions. Meals are usually served in communal fashion in a central dining area. If you need access to junk food or chocolate, you'll want to bring it along yourself.

Simple accommodations 
Most yoga retreats have simple but comfortable accommodations. You may or may not have a roommate, depending on the package you purchase. You may want to check to see if there is access to the Internet and electronic entertainment, as many yoga retreats do not provide televisions or Internet services. Don't expect a coffee maker in your room or a wet bar.

Guided meditation
Most yoga retreats offer classes featuring guided meditation and pranayama sessions, during which you will be instructed in controlled breathing and meditation practices.

Time devoted to asana practice
You will want to find out what styles of yoga are taught at the yoga retreat. Most retreat centers will teach a form of Hatha yoga and then some other style of yoga. Some have classes outside, some inside in studios.

Chanting or mantra sessions
Many yoga retreat centers start and end the day with optional chanting or mantra sessions. These guided sessions will teach you methods of seeking enlightenment and self-awareness.

Communal sharing of chores
If you stay for a long period of time at a yoga retreat, you may be asked to participate in some of the housekeeping shores such as cleaning bathrooms or doing dishes or working in the gardens. Check with the staff before enrolling to find out what kinds of chores are shared by long-term residents.

Observance of silence
ome visitors to the yoga retreat may also be practicing the observance of silence. You may be asked to respect this with those who are engaging in silent contemplation.

Patanjali's Eight Limbs of Ashtanga Yoga

While there are many forms of yoga today, they all trace their roots back to the text "Yoga Sutra" and Patanjali's eight limbs of yoga, most commonly associated with ashtanga yoga, described within. These meditation and yoga limbs are the philosophical foundation behind the different yogic practices. Some forms of yoga emphasize one or more limbs over the others, but the basic eight limbs are what is prescribed by yogis as a plan for taming the restlessness of the heart and mind, aligning the spirit, body and emotions for optimal healthful living.

All eight limbs are considered equal, though you may emphasize one or the other limb as you bring your body, mind and spirit into balance.

The Eight Limbs are:

Yama - Morality as expressed towards all others in the Universe
Niyama - Personal, internal ethical observances
Asana -- Physical practices of your body
Pranayama - Controlled breathing exercises affecting your energy force
Pratyahara - Self control of the senses
Dharana - Focus, concentration and inner perception or intuition
Dhyana - Meditation of divine and spiritual concepts
Samadhi - Enlightenment and unification with the holy

The first two limbs are designed to help you understand your intuitive nature and potential.  For example, the first limb emphasizes the belief that all human beings are inherently good, compassionate and benevolent, and the encouragement of such inherent goodness is positive for the entire universe.

The next five limbs are laws instituted for personal betterment. They are meant to be adopted and absorbed into the heart, mind and soul, so as to enhance you in your intention and lifestyle because you not only adhere to the premises, but you actually embody these virtues. The limbs encourage a commitment to purity, cleanliness, contentment, self-control, self-examination and celebration of your unity with the divine.

The final step is Samadhi, or enlightenment, which is sought throughout your entire life. Through practice of the other seven limbs, the eighth is achieved. This state of perfect spiritual, emotional and physical health is the goal of yogic practice.

Anusara Yoga Philosophy

Established in 1997, Anusara yoga now is one of the most popular forms of yoga being practiced today. Its popularity may have something to do with the positivism yoga philosophy it espouses.

By definition, Anusara specifically means to go with the flow of nature, the flow of grace or to follow your heart. In Anusara yoga, the asana poses, when combined with the universal principles of alignment, allow a connection with the divine goodness of nature. This connection is referred to as supreme consciousness. To achieve that, Anusara yoga practitioners must exercise the principles and go with the flow.

For some, simply hearing the words "go with the flow" can be very relaxing. But Anusara yoga does not end there. It holds a much deeper meaning. The feeling obtained also is much more intense. It is an overwhelming feeling of joy, love, peace, enlightenment, happiness, oneness and connection with nature.

Energy from the heart
The energy that is tapped for Anusara yoga comes from within the body, rather than the outside. Specifically, the energy is deeply rooted in a natural state of inner feelings from the heart. To tap these feelings, Anusara yoga participants use the universal principles of alignment.

One with nature
Anusara yoga also celebrates nature. It is not a domination of nature, but rather a harmony and participation with the natural flow of things. "Inner body bright" is a secondary principle and is the term for the energy flow achieved through the first main principle of Anusara yoga. That first principle is called opening to grace and is an essential starting point for every pose. In opening to grace, the goal is to align with supreme consciousness.

In Anusara yoga, the main focus is a spiritual connection to innate goodness as well as the freedom of expression related to that goodness. While there are strict principles involved, creativity and self-expression are greatly encouraged.

A way of life
The philosophy behind Anusara yoga is not left behind on the mat for participants. It often is a big part of the way they live. Anusara yoga is not just practiced a few times a week like simple exercises. In fact, it is not actually considered an exercise at all, but rather a spiritual connection and a way of life.

With Anusara yoga comes the realization that life, as experienced through one's true nature, is perfect. It is not something that needs to be corrected, but rather should be embraced for what it is. There is beauty in everything and nature is as it was intended to be when created. That said, the spiritual awakening, or supreme consciousness, achieved through Anusara yoga is also intended to allow the discernment between things that are of nature and are good for us, and those that are material and may not be. While not all material is bad, some may be.

An inviting community
Anusara yoga is rapidly growing in popularity and has a large community base. Those involved in the Anusara yoga community are said to be friendly, inviting and have open minds. All expressions stemming from Anusara yoga are positive in nature. They stem from the heart and are all about experiencing and expressing love, peace and happiness from the inside out. Because its roots involve love, participants from all backgrounds and religions are welcome to join the community. The philosophy can be learned and practiced by attending classes and seminars. 

Bikram Yoga: 26 poses and 105 Degrees

Bikram Yoga is style of yoga developed by Bikram Choudhury after his emigration from India to the United States. Not only is the sequence of asanas designed to generate heat to warm the body, these 26 bikram yoga poses or postures are practiced in rooms heated to 105 degrees Fahrenheit. Often called hot yoga, Bikram finds its roots in traditional hatha yoga and is designed to support the increase and movement of fresh, oxygenated blood throughout all parts of the body.

Principles of Bikram Yoga
According to Bikram Choudhury, one should strive to develop the following five virtues: faith, self-control, determination, concentration, and patience. These virtues can be developed through your yoga practice, including meditation and pranayama as well as the poses themselves. It's believed that as you meditate and assume the postures, your virtues expand when negative energy is released in the form of toxins in the body. In Bikram, mastering the body leads to mastery over the mind and spirit.

Bikram Yoga grew out of Hatha and thus it shares some of the same values. The very word "hatha" is derived from the words "ha" (which means "sun") and "tha" (which means "moon"), and the practice of Hatha Yoga focuses on balancing these opposites. Bikram yoga also focuses on balancing energy, purpose, and intention and many of the asanas performed in Bikra are help practitioners achieve that balance.

How Hot is Hot Yoga?
Bikram yoga classes are heated to 105 degrees Fahrenheit with humidity levels set at 40% to encourage the body to sweat more and release as many toxins as possible. This temperature also warms your muscles, enabling them to stretch farther and longer with a lower risk of injury. The high temperature also thins your blood and raises your heart rate, which makes Bikram an effective form of cardiovascular exercise that's low impact and gentle on your joints.

Use of Pranayama in Bikram
Basic controlled breathing exercises, called pranayama, are part of the practice of Bikram yoga. These exercises bring more oxygenated blood into the body and can improve concentration and mental alertness. The meditations which accompany the pranayama are intended to sharpen the senses and hone the mind's ability to focus.

Bikram Yoga Positions
Bikram yoga classes last 90 minutes, during which you'll move through 26 specific yoga postures. The order of the postures doesn't vary and was created to stretch the muscles, ligaments and tendons in what's believe to be the most beneficial sequence. These movements are accompanied by pranayama exercises to increase blood flow and bring about feelings of peace and serenity.

Bikram yoga is also based on the principle that the tourniquet effect of the poses (the restriction of certain blood supplies during certain poses) and the consequential release of that tourniquet-like hold on the arteries leads to a flushing of the arteries and strengthening of the heart. The challenges placed on the muscles during several poses leads to the strengthening of those muscles and the purifying of the yogi's attitudes as he or she learns to persevere through difficult poses and reach new levels of physical and mental fitness.