1. Choosing a Challenge
Anusara yoga uses traditional yoga poses; however, it's focus is on alignment of both the physical and mental being. Therefore, when learning how to sequence Anusara yoga poses, it is important to include poses which challenge the core muscles, increase balance and demand mental concentration and focus. Followers of Anusara yoga believe that they carry the benefits into their daily life as they feel that not only do their bodies become strong and balanced, their minds become solid and centered.
2. Power of the Pose
Before you attempt to design your own sequences, it is a good idea to research the mind and body benefits of each pose or series of poses so that you can organize a routine to suit your needs. For example, warrior poses stimulate energy and strengthen the legs and hips, backbends soothe depression or sadness while strengthening the back of the body and improving respiratory function while postures such as the downward dog, plank and tabletop are dynamic full body workouts which center the mind and improve concentration.
3. The Bare Minimum
Like most yoga styles, Anusara yoga sequences are created through personal choice and need, meaning that you can create a routine which fits your schedule and focuses on needs that change each day. Yoga practice should last at least 30 minutes, but no longer than 90 minutes. Make sure that each Anusara yoga session includes sun salutations to warm up, balancing poses, backbends and meditation. Within these series, popular poses in Anusara yoga include the plank, side plank, bridge, wheel, tree, dancer's pose, standing hand to toe and the camel; however, the sky is the limit when it comes to pose choices. While the particular sun salutation or poses that you include in your routine are up to you, these guidelines are key to the Anusara practice.
4. Flexible Rules, Flexible Body
While there are no strict rules in Anusara yoga other than keeping to the bare minimum, there are a few things you should consider when creating your sequences. Poses should flow like puzzle pieces one to the other, meaning you shouldn't begin with standing poses, move to the floor and then get up again for standing balance poses. Additionally, cooling poses, such as your floor series, should always be performed after warming postures, such as standing poses and backbends. Finally, the order in which you perform forward and backward bends are up to you; however, they should not be mixed. Finish all of one series before moving to the next instead of swapping back and forth. Using these guidelines will help you to prevent injury and reap the most benefits from your practice.
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