How to Do Anusara Poses

Anusara yoga is a modified form of Hatha yoga created in 1997 by American yogi John Friend. Anusara means "flowing with grace and has become increasingly popular. The principle aspects that define Anusara are broken down to the three A’s called Attitude, Alignment, and Action. Anusara is based on a belief that all beings are intrinsically good and incorporates a vinyasa-style practice that emphasizes heart-opening through back bending and physical alignment. The most basic Anusara poses involve backbends and the beginning pose is that of The Bridge or setu bandhasana. Follow the simple steps to learn one of the basic poses of Anusara.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• A workout space.
• A Yoga mat
• Soothing Music

How to do Ansura Yoga Poses: The Bridge

1. Begin by lying on your back, bend both knees and place your feet flat on the floor about a hip width apart.

2. Then slide your arms down the side of your body with the palms facing down until your fingertips are lightly touching the heels.

3. Press your feet into the floor, slowly inhale and lift the hips up, while rolling the spine off the floor.

4. Gently squeeze your knees together keeping the knees hip width apart.

5. Next, press down into the arms and shoulders to lift the chest up.

6. Raise the legs, buttocks and stomach to lift the hips higher.

7. Continue to breathe and hold pose for 4-8 breaths.

8. Finally to release, gently exhale and slowly roll the spine back on to the floor.

Tips & Warnings

• Choose relaxing music to listen to during the pose.
• If possible disconnect the phone ot avoid distraction.
• If you have any health condition always consult a physician before beginning a new exercise regime.
• If you have a weak back or neck DO NOT attempt this pose.

Who Can Help:

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[ginaminyard]

on 4/6/2009 Greetings from the Anusara office! Thank you for writing this article about Anusara yoga. I have some questions for you about it. Please contact me at your convenience at [e-mail].