How to Sequence Anusara Yoga Poses

Anusara yoga poses are a wonderful way to build strength, tone muscles, and relax. Like all yoga styles, Anusara yoga has a spiritual component. In order to reach physical, emotional, and spiritual awareness, this beautiful yoga must be done in a certain sequence. These poses will lead you to a beautiful state of relaxation.

Difficulty: Challenging

Instructions

Things You'll Need:

• Yoga Mat, Towel, Blanket

Prepare and Begin

1. Get the yoga mat (towel or blanket can be used if you don't have a mat) and put it on the floor.

2. Do some deep breathing.

3. Focus and relax.

4. Make sure this is a time when you will not be interrupted or distracted.

Sequence of Poses

5. Meditation Sitting Pose (Sukhasana or Siddhasana). Sit with both legs crossed, one leg on top of the other, preferably. Make sure your spine is straight and tall; do not slouch. Chin up. Hands on your knees.

6. Tree Pose (Vrksana). Stand up and lift one foot. Place this foot on the other leg, either on the ankle, calf or thigh. If you are just starting, begin with placing your lifted foot on the opposite ankle. You can work your way up the leg as your strength and flexibility grows. Breathe deeply, focus, and stretch your spine upwards, like a tree growing towards the sun.

7. Side Plank (Vashishthasana). Begin standing up straight, and then place both hands on the floor in front of your body. You will be on all fours, and this position should be comfortable. Then move your weight onto your left hand. Move the right foot on top of the left. Now that your right hand is free, and place it on your right side. Keep your spine aligned and stretch as much as possible. If you are able to, stretch your right arm towards the ceiling. Breathe deeply and relax.

8. Bridge (Setubandha or Urdhva Dhanurasana). Lie flat on your mat with your arms at your sides. Bend your knees and lift your buttocks. Keep going until your entire spine is off the mat, like a cat arching its back. When you are more advanced, you can lift into a full back bend.

9. When you are through with this sequence of poses, come back to sitting on your mat in Meditation Sitting Pose. This is a time to collect yourself and rest. Continue to breathe deeply, and many will close their eyes and just remain this way until they are ready to stop.

Tips & Warnings

• Hold the poses for 30 seconds to one minute. As your strength develops, you can hold them longer. Between each pose, rest for a few minutes, closing your eyes and breathing deeply.
• Always consult a physician prior to beginning any new diet or exercise regimen.

Who Can Help:

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!

Resources

• Anusara

[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].