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7/30/2019 Alignment Principles Illustrated - Holtby
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an illustrated version of
Anusara Yoga’sprinciples of alignment
I developed these charts as teaching tools to helpexplain John Friend’s brilliant alignment principles that
characterize Anusara Yoga to my classes.
Please note that any mistakes in interpretation
are wholly my own.
To read about his alignment principles in detail, seeJohn Friend’s Anusara Yoga: Teacher Training Manual,
8 th Edition
- Lisa Holtby
7/30/2019 Alignment Principles Illustrated - Holtby
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2
Anusara Yoga’s…
THREE “A’s”
and . . .
FIVE ‘UNIVERSAL PRINCIPLES OF
ALIGNMENT’ can …
TRANSFORM YOGA INTO A MOVING
MEDITATION
ATTITUDE
open to grace; soften to an energy largerthan ourselves; “align with the divine”
ALIGNMENT
align our efforts to embody and express ourheart’s intentions
1. OPEN TO GRACE
and: rest your focus on a steadyujjayi breath
and: set the foundation of the pose
As there are pulsations in every cell in ourbodies, in our breath and heartbeat, in thetides and the seasons, so too do weexperience pulsations within our asanapractices.
ACTION
From a foundation of attitude and alignment,we then move into skillful actions, both onand off the yoga mat
2. MUSCLE ENERGY
3. EXPANDING SPIRALS
4. CONTRACTING SPIRALS
and: refine with
ankle loop
shin loop
thigh looppelvic loop
kidney loop
shoulder loop
skull loop
Within each pose we balance softness withstrength, receptivity with focus, reflectionwith effort, fiery passion with quiet.
By thoughtfully balancing opposite qualitiesand pulsations in our yoga practices, westrengthen our abilities to find balance off the mat as well, to stay aligned with ourhighest intentions in the face of challengesand distractions.
5. ORGANIC ENERGY We cultivate openness to whole-heartedparticipation in the gift of this brief lifetime.
7/30/2019 Alignment Principles Illustrated - Holtby
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3
three A’s
THREE “A’s”
and . . .
FIVE ‘UNIVERSAL PRINCIPLES OF
ALIGNMENT’ can …
TRANSFORM YOGA INTO A MOVING
MEDITATION
ATTITUDE
open to grace; soften to an energy largerthan ourselves; “align with the divine”
ALIGNMENT
align our efforts to embody and express ourheart’s intentions
1. OPEN TO GRACE
and: rest your focus on a steadyujjayi breath
and: set the foundation of the pose
As there are pulsations in every cell in ourbodies, in our breath and heartbeat, in thetides and the seasons, so too do weexperience pulsations within our asanapractices.
ACTION
From a foundation of attitude and alignment,we then move into skillful actions, both onand off the yoga mat
2. MUSCLE ENERGY
3. EXPANDING SPIRALS
4. CONTRACTING SPIRALS
and: refine with
ankle loop
shin loop
thigh looppelvic loop
kidney loop
shoulder loop
skull loop
Within each pose we balance softness withstrength, receptivity with focus, reflectionwith effort, fiery passion with quiet.
By thoughtfully balancing opposite qualitiesand pulsations in our yoga practices, westrengthen our abilities to find balance off the mat as well, to stay aligned with ourhighest intentions in the face of challengesand distractions.
5. ORGANIC ENERGY We cultivate openness to whole-heartedparticipation in the gift of this brief lifetime.
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4
five universal principles of alignment
THREE “A’s”
and . . .
FIVE ‘UNIVERSAL PRINCIPLES OF
ALIGNMENT’ can …
TRANSFORM YOGA INTO A MOVING
MEDITATION
ATTITUDE
open to grace; soften to an energy largerthan ourselves; “align with the divine”
ALIGNMENT
align our efforts to embody and express ourheart’s intentions
1. OPEN TO GRACE
and: rest your focus on a steadyujjayi breath
and: set the foundation of the pose
As there are pulsations in every cell in ourbodies, in our breath and heartbeat, in thetides and the seasons, so too do weexperience pulsations within our asanapractices.
ACTION
From a foundation of attitude and alignment,we then move into skillful actions, both onand off the yoga mat
2. MUSCLE ENERGY
3. EXPANDING SPIRALS
4. CONTRACTING SPIRALS
and: refine with
ankle loop
shin loop
thigh looppelvic loop
kidney loop
shoulder loop
skull loop
Within each pose we balance softness withstrength, receptivity with focus, reflectionwith effort, fiery passion with quiet.
By thoughtfully balancing opposite qualitiesand pulsations in our yoga practices, westrengthen our abilities to find balance off the mat as well, to stay aligned with ourhighest intentions in the face of challengesand distractions.
5. ORGANIC ENERGY We cultivate openness to whole-heartedparticipation in the gift of this brief lifetime.
7/30/2019 Alignment Principles Illustrated - Holtby
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5
moving meditation
THREE “A’s”
and . . .
FIVE ‘UNIVERSAL PRINCIPLES OF
ALIGNMENT’ can …
TRANSFORM YOGA INTO A MOVING
MEDITATION
ATTITUDE
open to grace; soften to an energy largerthan ourselves; “align with the divine”
ALIGNMENT
align our efforts to embody and express ourheart’s intentions
1. OPEN TO GRACE
and: rest your focus on a steadyujjayi breath
and: set the foundation of the pose
As there are pulsations in every cell in ourbodies, in our breath and heartbeat, in thetides and the seasons, so too do weexperience pulsations within our asanapractices.
ACTION
From a foundation of attitude and alignment,we then move into skillful actions, both onand off the yoga mat
2. MUSCLE ENERGY
3. EXPANDING SPIRALS
4. CONTRACTING SPIRALS
and: refine with
ankle loop
shin loop
thigh looppelvic loop
kidney loop
shoulder loop
skull loop
Within each pose we balance softness withstrength, receptivity with focus, reflectionwith effort, fiery passion with quiet.
By thoughtfully balancing opposite qualitiesand pulsations in our yoga practices, westrengthen our abilities to find balance off the mat as well, to stay aligned with ourhighest intentions in the face of challengesand distractions.
5. ORGANIC ENERGY We cultivate openness to whole-heartedparticipation in the gift of this brief lifetime.
7/30/2019 Alignment Principles Illustrated - Holtby
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6
open to grace
THREE “A’s”
and . . .
FIVE ‘UNIVERSAL PRINCIPLES
OF ALIGNMENT’ can …
TRANSFORM YOGA INTO A
MOVING MEDITATION
ATTITUDE
open to grace; soften to an energylarger than ourselves; “align withthe divine”
ALIGNMENT
align our efforts to embody andexpress our heart’s intentions
1. OPEN TO GRACE
and: rest your focus on a steadyujjayi breath
and: set the foundation of thepose
As there are pulsations in every cellin our bodies, in our breath andheartbeat, in the tides and theseasons, so too do we experiencepulsations within our asanapractices.
ACTION
From a foundation of attitude andalignment, we then move intoskillful actions, both on and off theyoga mat
2. MUSCLE ENERGY
3. EXPANDING SPIRALS
4. CONTRACTING SPIRALS
and: refine with
ankle loop
shin loopthigh loop
pelvic loop
kidney loop
shoulder loop
skull loop
Within each pose we balancesoftness with strength, receptivitywith focus, reflection with effort,fiery passion with quiet.
By thoughtfully balancing oppositequalities and pulsations in our yogapractices, we strengthen ourabilities to find balance off the mat
as well, to stay aligned with ourhighest intentions in the face of challenges and distractions.
5. ORGANIC ENERGY We cultivate openness to whole-hearted participation in the gift of this brief lifetime.
7/30/2019 Alignment Principles Illustrated - Holtby
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muscle energy
THREE “A’s”
and . . .
FIVE ‘UNIVERSAL PRINCIPLES
OF ALIGNMENT’ can …
TRANSFORM YOGA INTO A
MOVING MEDITATION
ATTITUDE
open to grace; soften to an energylarger than ourselves; “align withthe divine”
ALIGNMENT
align our efforts to embody andexpress our heart’s intentions
1. OPEN TO GRACE
and: rest your focus on a steadyujjayi breath
and: set the foundation of thepose
As there are pulsations in every cellin our bodies, in our breath andheartbeat, in the tides and theseasons, so too do we experiencepulsations within our asanapractices.
ACTION
From a foundation of attitude andalignment, we then move intoskillful actions, both on and off theyoga mat
2. MUSCLE ENERGY
3. EXPANDING SPIRALS
4. CONTRACTING SPIRALS
and: refine with
ankle loop
shin loopthigh loop
pelvic loop
kidney loop
shoulder loop
skull loop
Within each pose we balancesoftness with strength, receptivitywith focus, reflection with effort,fiery passion with quiet.
By thoughtfully balancing oppositequalities and pulsations in our yogapractices, we strengthen ourabilities to find balance off the mat
as well, to stay aligned with ourhighest intentions in the face of challenges and distractions.
5. ORGANIC ENERGY We cultivate openness to whole-hearted participation in the gift of this brief lifetime.
7/30/2019 Alignment Principles Illustrated - Holtby
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expanding spirals
THREE “A’s”
and . . .
FIVE ‘UNIVERSAL PRINCIPLES
OF ALIGNMENT’ can …
TRANSFORM YOGA INTO A
MOVING MEDITATION
ATTITUDE
open to grace; soften to an energylarger than ourselves; “align withthe divine”
ALIGNMENT
align our efforts to embody andexpress our heart’s intentions
1. OPEN TO GRACE
and: rest your focus on a steadyujjayi breath
and: set the foundation of thepose
As there are pulsations in every cellin our bodies, in our breath andheartbeat, in the tides and theseasons, so too do we experiencepulsations within our asanapractices.
ACTION
From a foundation of attitude andalignment, we then move intoskillful actions, both on and off theyoga mat
2. MUSCLE ENERGY
3. EXPANDING SPIRALS
4. CONTRACTING SPIRALS
and: refine with
ankle loop
shin loopthigh loop
pelvic loop
kidney loop
shoulder loop
skull loop
Within each pose we balancesoftness with strength, receptivitywith focus, reflection with effort,fiery passion with quiet.
By thoughtfully balancing oppositequalities and pulsations in our yogapractices, we strengthen ourabilities to find balance off the mat
as well, to stay aligned with ourhighest intentions in the face of challenges and distractions.
5. ORGANIC ENERGY We cultivate openness to whole-hearted participation in the gift of this brief lifetime.
7/30/2019 Alignment Principles Illustrated - Holtby
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contracting spirals
THREE “A’s”
and . . .
FIVE ‘UNIVERSAL PRINCIPLES
OF ALIGNMENT’ can …
TRANSFORM YOGA INTO A
MOVING MEDITATION
ATTITUDE
open to grace; soften to an energylarger than ourselves; “align withthe divine”
ALIGNMENT
align our efforts to embody andexpress our heart’s intentions
1. OPEN TO GRACE
and: rest your focus on a steadyujjayi breath
and: set the foundation of thepose
As there are pulsations in every cellin our bodies, in our breath andheartbeat, in the tides and theseasons, so too do we experiencepulsations within our asanapractices.
ACTION
From a foundation of attitude andalignment, we then move intoskillful actions, both on and off theyoga mat
2. MUSCLE ENERGY
3. EXPANDING SPIRALS
4. CONTRACTING SPIRALS
and: refine with
ankle loop
shin loopthigh loop
pelvic loop
kidney loop
shoulder loop
skull loop
Within each pose we balancesoftness with strength, receptivitywith focus, reflection with effort,fiery passion with quiet.
By thoughtfully balancing oppositequalities and pulsations in our yogapractices, we strengthen ourabilities to find balance off the mat
as well, to stay aligned with ourhighest intentions in the face of challenges and distractions.
5. ORGANIC ENERGY We cultivate openness to whole-hearted participation in the gift of this brief lifetime.
7/30/2019 Alignment Principles Illustrated - Holtby
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the seven loops
THREE “A’s”
and . . .
FIVE ‘UNIVERSAL PRINCIPLES
OF ALIGNMENT’ can …
TRANSFORM YOGA INTO A
MOVING MEDITATION
ATTITUDE
open to grace; soften to an energylarger than ourselves; “align withthe divine”
ALIGNMENT
align our efforts to embody andexpress our heart’s intentions
1. OPEN TO GRACE
and: rest your focus on a steadyujjayi breath
and: set the foundation of thepose
As there are pulsations in every cellin our bodies, in our breath andheartbeat, in the tides and theseasons, so too do we experiencepulsations within our asanapractices.
ACTION
From a foundation of attitude andalignment, we then move intoskillful actions, both on and off theyoga mat
2. MUSCLE ENERGY
3. EXPANDING SPIRALS
4. CONTRACTING SPIRALS
and: refine with
ankle loop
shin loopthigh loop
pelvic loop
kidney loop
shoulder loop
skull loop
Within each pose we balancesoftness with strength, receptivitywith focus, reflection with effort,fiery passion with quiet.
By thoughtfully balancing oppositequalities and pulsations in our yogapractices, we strengthen ourabilities to find balance off the mat
as well, to stay aligned with ourhighest intentions in the face of challenges and distractions.
5. ORGANIC ENERGY We cultivate openness to whole-hearted participation in the gift of this brief lifetime.
7/30/2019 Alignment Principles Illustrated - Holtby
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organic energy
THREE “A’s”
and . . .
FIVE ‘UNIVERSAL PRINCIPLES
OF ALIGNMENT’ can …
TRANSFORM YOGA INTO A
MOVING MEDITATION
ATTITUDE
open to grace; soften to an energylarger than ourselves; “align withthe divine”
ALIGNMENT
align our efforts to embody andexpress our heart’s intentions
1. OPEN TO GRACE
and: rest your focus on a steadyujjayi breath
and: set the foundation of thepose
As there are pulsations in every cellin our bodies, in our breath andheartbeat, in the tides and theseasons, so too do we experiencepulsations within our asanapractices.
ACTION
From a foundation of attitude andalignment, we then move intoskillful actions, both on and off theyoga mat
2. MUSCLE ENERGY
3. EXPANDING SPIRALS
4. CONTRACTING SPIRALS
and: refine with
ankle loop
shin loopthigh loop
pelvic loop
kidney loop
shoulder loop
skull loop
Within each pose we balancesoftness with strength, receptivitywith focus, reflection with effort,fiery passion with quiet.
By thoughtfully balancing oppositequalities and pulsations in our yogapractices, we strengthen ourabilities to find balance off the mat
as well, to stay aligned with ourhighest intentions in the face of challenges and distractions.
5. ORGANIC ENERGY We cultivate openness to whole-hearted participation in the gift of this brief lifetime.
7/30/2019 Alignment Principles Illustrated - Holtby
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putting it all together
THREE “A’s”
and . . .
FIVE ‘UNIVERSAL PRINCIPLES
OF ALIGNMENT’ can …
TRANSFORM YOGA INTO A
MOVING MEDITATION
ATTITUDE
open to grace; soften to an energylarger than ourselves; “align withthe divine”
ALIGNMENT
align our efforts to embody andexpress our heart’s intentions
1. OPEN TO GRACE
and: rest your focus on a steadyujjayi breath
and: set the foundation of thepose
As there are pulsations in every cellin our bodies, in our breath andheartbeat, in the tides and theseasons, so too do we experiencepulsations within our asanapractices.
ACTION
From a foundation of attitude andalignment, we then move intoskillful actions, both on and off theyoga mat
2. MUSCLE ENERGY
3. EXPANDING SPIRALS
4. CONTRACTING SPIRALS
and: refine with
ankle loop
shin loopthigh loop
pelvic loop
kidney loop
shoulder loop
skull loop
Within each pose we balancesoftness with strength, receptivitywith focus, reflection with effort,fiery passion with quiet.
By thoughtfully balancing oppositequalities and pulsations in our yogapractices, we strengthen ourabilities to find balance off the mat
as well, to stay aligned with ourhighest intentions in the face of challenges and distractions.
5. ORGANIC ENERGY We cultivate openness to whole-hearted participation in the gift of this brief lifetime.
7/30/2019 Alignment Principles Illustrated - Holtby
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putting it all together
THREE “A’s”
and . . .
FIVE ‘UNIVERSAL PRINCIPLES
OF ALIGNMENT’ can …
TRANSFORM YOGA INTO A
MOVING MEDITATION
ATTITUDE
open to grace; soften to an energylarger than ourselves; “align withthe divine”
ALIGNMENT
align our efforts to embody andexpress our heart’s intentions
1. OPEN TO GRACE
and: rest your focus on a steadyujjayi breath
and: set the foundation of thepose
As there are pulsations in every cellin our bodies, in our breath andheartbeat, in the tides and theseasons, so too do we experiencepulsations within our asanapractices.
ACTION
From a foundation of attitude andalignment, we then move intoskillful actions, both on and off theyoga mat
2. MUSCLE ENERGY
3. EXPANDING SPIRALS
4. CONTRACTING SPIRALS
and: refine with
ankle loop
shin loopthigh loop
pelvic loop
kidney loop
shoulder loop
skull loop
Within each pose we balancesoftness with strength, receptivitywith focus, reflection with effort,fiery passion with quiet.
By thoughtfully balancing oppositequalities and pulsations in our yogapractices, we strengthen ourabilities to find balance off the mat
as well, to stay aligned with ourhighest intentions in the face of challenges and distractions.
5. ORGANIC ENERGY We cultivate openness to whole-hearted participation in the gift of this brief lifetime.
7/30/2019 Alignment Principles Illustrated - Holtby
http://slidepdf.com/reader/full/alignment-principles-illustrated-holtby 14/1814
putting it all together
THREE “A’s”
and . . .
FIVE ‘UNIVERSAL PRINCIPLES
OF ALIGNMENT’ can …
TRANSFORM YOGA INTO A
MOVING MEDITATION
ATTITUDE
open to grace; soften to an energylarger than ourselves; “align withthe divine”
ALIGNMENT
align our efforts to embody andexpress our heart’s intentions
1. OPEN TO GRACE
and: rest your focus on a steadyujjayi breath
and: set the foundation of thepose
As there are pulsations in every cellin our bodies, in our breath andheartbeat, in the tides and theseasons, so too do we experiencepulsations within our asanapractices.
ACTION
From a foundation of attitude andalignment, we then move intoskillful actions, both on and off theyoga mat
2. MUSCLE ENERGY
3. EXPANDING SPIRALS
4. CONTRACTING SPIRALS
and: refine with
ankle loop
shin loopthigh loop
pelvic loop
kidney loop
shoulder loop
skull loop
Within each pose we balancesoftness with strength, receptivitywith focus, reflection with effort,fiery passion with quiet.
By thoughtfully balancing oppositequalities and pulsations in our yogapractices, we strengthen ourabilities to find balance off the mat
as well, to stay aligned with ourhighest intentions in the face of challenges and distractions.
5. ORGANIC ENERGY We cultivate openness to whole-hearted participation in the gift of this brief lifetime.
7/30/2019 Alignment Principles Illustrated - Holtby
http://slidepdf.com/reader/full/alignment-principles-illustrated-holtby 15/1815
putting it all together
THREE “A’s”
and . . .
FIVE ‘UNIVERSAL PRINCIPLES
OF ALIGNMENT’ can …
TRANSFORM YOGA INTO A
MOVING MEDITATION
ATTITUDE
open to grace; soften to an energylarger than ourselves; “align withthe divine”
ALIGNMENT
align our efforts to embody andexpress our heart’s intentions
1. OPEN TO GRACE
and: rest your focus on a steadyujjayi breath
and: set the foundation of thepose
As there are pulsations in every cellin our bodies, in our breath andheartbeat, in the tides and theseasons, so too do we experiencepulsations within our asanapractices.
ACTION
From a foundation of attitude andalignment, we then move intoskillful actions, both on and off theyoga mat
2. MUSCLE ENERGY
3. EXPANDING SPIRALS
4. CONTRACTING SPIRALS
and: refine with
ankle loop
shin loopthigh loop
pelvic loop
kidney loop
shoulder loop
skull loop
Within each pose we balancesoftness with strength, receptivitywith focus, reflection with effort,fiery passion with quiet.
By thoughtfully balancing oppositequalities and pulsations in our yogapractices, we strengthen ourabilities to find balance off the mat
as well, to stay aligned with ourhighest intentions in the face of challenges and distractions.
5. ORGANIC ENERGY We cultivate openness to whole-hearted participation in the gift of this brief lifetime.
7/30/2019 Alignment Principles Illustrated - Holtby
http://slidepdf.com/reader/full/alignment-principles-illustrated-holtby 16/1816
putting it all together
THREE “A’s”
and . . .
FIVE ‘UNIVERSAL PRINCIPLES
OF ALIGNMENT’ can …
TRANSFORM YOGA INTO A
MOVING MEDITATION
ATTITUDE
open to grace; soften to an energylarger than ourselves; “align withthe divine”
ALIGNMENT
align our efforts to embody andexpress our heart’s intentions
1. OPEN TO GRACE
and: rest your focus on a steadyujjayi breath
and: set the foundation of thepose
As there are pulsations in every cellin our bodies, in our breath andheartbeat, in the tides and theseasons, so too do we experiencepulsations within our asanapractices.
ACTION
From a foundation of attitude andalignment, we then move intoskillful actions, both on and off theyoga mat
2. MUSCLE ENERGY
3. EXPANDING SPIRALS
4. CONTRACTING SPIRALS
and: refine with
ankle loop
shin loop
thigh loop
pelvic loop
kidney loop
shoulder loop
skull loop
Within each pose we balancesoftness with strength, receptivitywith focus, reflection with effort,fiery passion with quiet.
By thoughtfully balancing oppositequalities and pulsations in our yogapractices, we strengthen ourabilities to find balance off the mat
as well, to stay aligned with ourhighest intentions in the face of challenges and distractions.
5. ORGANIC ENERGY We cultivate openness to whole-hearted participation in the gift of this brief lifetime.
7/30/2019 Alignment Principles Illustrated - Holtby
http://slidepdf.com/reader/full/alignment-principles-illustrated-holtby 17/1817
putting it all together
THREE “A’s”
and . . .
FIVE ‘UNIVERSAL PRINCIPLES
OF ALIGNMENT’ can …
TRANSFORM YOGA INTO A
MOVING MEDITATION
ATTITUDE
open to grace; soften to an energylarger than ourselves; “align withthe divine”
ALIGNMENT
align our efforts to embody andexpress our heart’s intentions
1. OPEN TO GRACE
and: rest your focus on a steadyujjayi breath
and: set the foundation of thepose
As there are pulsations in every cellin our bodies, in our breath andheartbeat, in the tides and theseasons, so too do we experiencepulsations within our asanapractices.
ACTION
From a foundation of attitude andalignment, we then move intoskillful actions, both on and off theyoga mat
2. MUSCLE ENERGY
3. EXPANDING SPIRALS
4. CONTRACTING SPIRALS
and: refine with
ankle loop
shin loop
thigh loop
pelvic loop
kidney loop
shoulder loop
skull loop
Within each pose we balancesoftness with strength, receptivitywith focus, reflection with effort,fiery passion with quiet.
By thoughtfully balancing oppositequalities and pulsations in our yogapractices, we strengthen ourabilities to find balance off the mat
as well, to stay aligned with ourhighest intentions in the face of challenges and distractions.
5. ORGANIC ENERGY We cultivate openness to whole-hearted participation in the gift of this brief lifetime.
7/30/2019 Alignment Principles Illustrated - Holtby
http://slidepdf.com/reader/full/alignment-principles-illustrated-holtby 18/1818
putting it all together
THREE “A’s”
and . . .
FIVE ‘UNIVERSAL PRINCIPLES
OF ALIGNMENT’ can …
TRANSFORM YOGA INTO A
MOVING MEDITATION
ATTITUDE
open to grace; soften to an energylarger than ourselves; “align withthe divine”
ALIGNMENT
align our efforts to embody andexpress our heart’s intentions
1. OPEN TO GRACE
and: rest your focus on a steadyujjayi breath
and: set the foundation of thepose
As there are pulsations in every cellin our bodies, in our breath andheartbeat, in the tides and theseasons, so too do we experiencepulsations within our asanapractices.
ACTION
From a foundation of attitude andalignment, we then move intoskillful actions, both on and off theyoga mat
2. MUSCLE ENERGY
3. EXPANDING SPIRALS
4. CONTRACTING SPIRALS
and: refine with
ankle loop
shin loop
thigh loop
pelvic loop
kidney loop
shoulder loop
skull loop
Within each pose we balancesoftness with strength, receptivitywith focus, reflection with effort,fiery passion with quiet.
By thoughtfully balancing oppositequalities and pulsations in our yogapractices, we strengthen ourabilities to find balance off the mat
as well, to stay aligned with ourhighest intentions in the face of challenges and distractions.
5. ORGANIC ENERGY We cultivate openness to whole-hearted participation in the gift of this brief lifetime.
