an illustrated version of

Anusara Yoga’s
principles of alignment

I developed these charts as teaching tools to help

explain 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, see

John Friend’s Anusara Yoga: Teacher Training Manual,
8th Edition

-Lisa Holtby
Anusara Yoga’s…
THREE “A’s” FIVE ‘UNIVERSAL PRINCIPLES OF TRANSFORM YOGA INTO A MOVING
and . . . ALIGNMENT’ can … MEDITATION

ATTITUDE 1. OPEN TO GRACE As there are pulsations in every cell in our

open to grace; soften to an energy larger bodies, in our breath and heartbeat, in the
than ourselves; “align with the divine” and: rest your focus on a steady tides and the seasons, so too do we
ujjayi breath experience pulsations within our asana
practices.
ALIGNMENT
align our efforts to embody and express our and: set the foundation of the pose
heart’s intentions

ACTION 2. MUSCLE ENERGY Within each pose we balance softness with

From a foundation of attitude and alignment, strength, receptivity with focus, reflection
we then move into skillful actions, both on 3. EXPANDING SPIRALS with effort, fiery passion with quiet.
and off the yoga mat
4. CONTRACTING SPIRALS By thoughtfully balancing opposite qualities
and pulsations in our yoga practices, we
strengthen our abilities to find balance off
and: refine with the mat as well, to stay aligned with our
ankle loop highest intentions in the face of challenges
shin loop and distractions.
thigh loop
pelvic loop
kidney loop
shoulder loop
skull loop

5. ORGANIC ENERGY We cultivate openness to whole-hearted

participation in the gift of this brief lifetime.

2
three A’s
THREE “A’s” FIVE ‘UNIVERSAL PRINCIPLES OF TRANSFORM YOGA INTO A MOVING
and . . . ALIGNMENT’ can … MEDITATION

ATTITUDE 1. OPEN TO GRACE As there are pulsations in every cell in our

open to grace; soften to an energy larger bodies, in our breath and heartbeat, in the
than ourselves; “align with the divine” and: rest your focus on a steady tides and the seasons, so too do we
ujjayi breath experience pulsations within our asana
practices.
ALIGNMENT
align our efforts to embody and express our and: set the foundation of the pose
heart’s intentions

ACTION 2. MUSCLE ENERGY Within each pose we balance softness with

From a foundation of attitude and alignment, strength, receptivity with focus, reflection
we then move into skillful actions, both on 3. EXPANDING SPIRALS with effort, fiery passion with quiet.
and off the yoga mat
4. CONTRACTING SPIRALS By thoughtfully balancing opposite qualities
and pulsations in our yoga practices, we
strengthen our abilities to find balance off
and: refine with the mat as well, to stay aligned with our
ankle loop highest intentions in the face of challenges
shin loop and distractions.
thigh loop
pelvic loop
kidney loop
shoulder loop
skull loop

5. ORGANIC ENERGY We cultivate openness to whole-hearted

participation in the gift of this brief lifetime.

3
five universal principles of alignment
THREE “A’s” FIVE ‘UNIVERSAL PRINCIPLES OF TRANSFORM YOGA INTO A MOVING
and . . . ALIGNMENT’ can … MEDITATION

ATTITUDE 1. OPEN TO GRACE As there are pulsations in every cell in our

open to grace; soften to an energy larger bodies, in our breath and heartbeat, in the
than ourselves; “align with the divine” and: rest your focus on a steady tides and the seasons, so too do we
ujjayi breath experience pulsations within our asana
practices.
ALIGNMENT
align our efforts to embody and express our and: set the foundation of the pose
heart’s intentions

ACTION 2. MUSCLE ENERGY Within each pose we balance softness with

From a foundation of attitude and alignment, strength, receptivity with focus, reflection
we then move into skillful actions, both on 3. EXPANDING SPIRALS with effort, fiery passion with quiet.
and off the yoga mat
4. CONTRACTING SPIRALS By thoughtfully balancing opposite qualities
and pulsations in our yoga practices, we
strengthen our abilities to find balance off
and: refine with the mat as well, to stay aligned with our
ankle loop highest intentions in the face of challenges
shin loop and distractions.
thigh loop
pelvic loop
kidney loop
shoulder loop
skull loop

5. ORGANIC ENERGY We cultivate openness to whole-hearted

participation in the gift of this brief lifetime.

4
moving meditation
THREE “A’s” FIVE ‘UNIVERSAL PRINCIPLES OF TRANSFORM YOGA INTO A MOVING
and . . . ALIGNMENT’ can … MEDITATION

ATTITUDE 1. OPEN TO GRACE As there are pulsations in every cell in our

open to grace; soften to an energy larger bodies, in our breath and heartbeat, in the
than ourselves; “align with the divine” and: rest your focus on a steady tides and the seasons, so too do we
ujjayi breath experience pulsations within our asana
practices.
ALIGNMENT
align our efforts to embody and express our and: set the foundation of the pose
heart’s intentions

ACTION 2. MUSCLE ENERGY Within each pose we balance softness with

From a foundation of attitude and alignment, strength, receptivity with focus, reflection
we then move into skillful actions, both on 3. EXPANDING SPIRALS with effort, fiery passion with quiet.
and off the yoga mat
4. CONTRACTING SPIRALS By thoughtfully balancing opposite qualities
and pulsations in our yoga practices, we
strengthen our abilities to find balance off
and: refine with the mat as well, to stay aligned with our
ankle loop highest intentions in the face of challenges
shin loop and distractions.
thigh loop
pelvic loop
kidney loop
shoulder loop
skull loop

5. ORGANIC ENERGY We cultivate openness to whole-hearted

participation in the gift of this brief lifetime.

5
open to grace
THREE “A’s” FIVE ‘UNIVERSAL PRINCIPLES TRANSFORM YOGA INTO A
and . . . OF ALIGNMENT’ can … MOVING MEDITATION

ATTITUDE 1. OPEN TO GRACE As there are pulsations in every cell

open to grace; soften to an energy in our bodies, in our breath and
larger than ourselves; “align with and: rest your focus on a steady heartbeat, in the tides and the
the divine” ujjayi breath seasons, so too do we experience
pulsations within our asana
practices.
ALIGNMENT and: set the foundation of the
align our efforts to embody and pose
express our heart’s intentions

ACTION 2. MUSCLE ENERGY Within each pose we balance

From a foundation of attitude and softness with strength, receptivity
alignment, we then move into 3. EXPANDING SPIRALS with focus, reflection with effort,
skillful actions, both on and off the fiery passion with quiet.
yoga mat
4. CONTRACTING SPIRALS
By thoughtfully balancing opposite
qualities and pulsations in our yoga
and: refine with practices, we strengthen our
ankle loop abilities to find balance off the mat
shin loop as well, to stay aligned with our
thigh loop highest intentions in the face of
pelvic loop challenges and distractions.
kidney loop
shoulder loop
skull loop

5. ORGANIC ENERGY We cultivate openness to whole-

hearted participation in the gift of
this brief lifetime.

6
muscle energy
THREE “A’s” FIVE ‘UNIVERSAL PRINCIPLES TRANSFORM YOGA INTO A
and . . . OF ALIGNMENT’ can … MOVING MEDITATION

ATTITUDE 1. OPEN TO GRACE As there are pulsations in every cell

open to grace; soften to an energy in our bodies, in our breath and
larger than ourselves; “align with and: rest your focus on a steady heartbeat, in the tides and the
the divine” ujjayi breath seasons, so too do we experience
pulsations within our asana
practices.
ALIGNMENT and: set the foundation of the
align our efforts to embody and pose
express our heart’s intentions

ACTION 2. MUSCLE ENERGY Within each pose we balance

From a foundation of attitude and softness with strength, receptivity
alignment, we then move into 3. EXPANDING SPIRALS with focus, reflection with effort,
skillful actions, both on and off the fiery passion with quiet.
yoga mat
4. CONTRACTING SPIRALS
By thoughtfully balancing opposite
qualities and pulsations in our yoga
and: refine with practices, we strengthen our
ankle loop abilities to find balance off the mat
shin loop as well, to stay aligned with our
thigh loop highest intentions in the face of
pelvic loop challenges and distractions.
kidney loop
shoulder loop
skull loop

5. ORGANIC ENERGY We cultivate openness to whole-

hearted participation in the gift of
this brief lifetime.

7
expanding spirals
THREE “A’s” FIVE ‘UNIVERSAL PRINCIPLES TRANSFORM YOGA INTO A
and . . . OF ALIGNMENT’ can … MOVING MEDITATION

ATTITUDE 1. OPEN TO GRACE As there are pulsations in every cell

open to grace; soften to an energy in our bodies, in our breath and
larger than ourselves; “align with and: rest your focus on a steady heartbeat, in the tides and the
the divine” ujjayi breath seasons, so too do we experience
pulsations within our asana
practices.
ALIGNMENT and: set the foundation of the
align our efforts to embody and pose
express our heart’s intentions

ACTION 2. MUSCLE ENERGY Within each pose we balance

From a foundation of attitude and softness with strength, receptivity
alignment, we then move into 3. EXPANDING SPIRALS with focus, reflection with effort,
skillful actions, both on and off the fiery passion with quiet.
yoga mat
4. CONTRACTING SPIRALS
By thoughtfully balancing opposite
qualities and pulsations in our yoga
and: refine with practices, we strengthen our
ankle loop abilities to find balance off the mat
shin loop as well, to stay aligned with our
thigh loop highest intentions in the face of
pelvic loop challenges and distractions.
kidney loop
shoulder loop
skull loop

5. ORGANIC ENERGY We cultivate openness to whole-

hearted participation in the gift of
this brief lifetime.

8
contracting spirals
THREE “A’s” FIVE ‘UNIVERSAL PRINCIPLES TRANSFORM YOGA INTO A
and . . . OF ALIGNMENT’ can … MOVING MEDITATION

ATTITUDE 1. OPEN TO GRACE As there are pulsations in every cell

open to grace; soften to an energy in our bodies, in our breath and
larger than ourselves; “align with and: rest your focus on a steady heartbeat, in the tides and the
the divine” ujjayi breath seasons, so too do we experience
pulsations within our asana
practices.
ALIGNMENT and: set the foundation of the
align our efforts to embody and pose
express our heart’s intentions

ACTION 2. MUSCLE ENERGY Within each pose we balance

From a foundation of attitude and softness with strength, receptivity
alignment, we then move into 3. EXPANDING SPIRALS with focus, reflection with effort,
skillful actions, both on and off the fiery passion with quiet.
yoga mat
4. CONTRACTING SPIRALS
By thoughtfully balancing opposite
qualities and pulsations in our yoga
and: refine with practices, we strengthen our
ankle loop abilities to find balance off the mat
shin loop as well, to stay aligned with our
thigh loop highest intentions in the face of
pelvic loop challenges and distractions.
kidney loop
shoulder loop
skull loop

5. ORGANIC ENERGY We cultivate openness to whole-

hearted participation in the gift of
this brief lifetime.

9
the seven loops
THREE “A’s” FIVE ‘UNIVERSAL PRINCIPLES TRANSFORM YOGA INTO A
and . . . OF ALIGNMENT’ can … MOVING MEDITATION

ATTITUDE 1. OPEN TO GRACE As there are pulsations in every cell

open to grace; soften to an energy in our bodies, in our breath and
larger than ourselves; “align with and: rest your focus on a steady heartbeat, in the tides and the
the divine” ujjayi breath seasons, so too do we experience
pulsations within our asana
practices.
ALIGNMENT and: set the foundation of the
align our efforts to embody and pose
express our heart’s intentions

ACTION 2. MUSCLE ENERGY Within each pose we balance

From a foundation of attitude and softness with strength, receptivity
alignment, we then move into 3. EXPANDING SPIRALS with focus, reflection with effort,
skillful actions, both on and off the fiery passion with quiet.
yoga mat
4. CONTRACTING SPIRALS
By thoughtfully balancing opposite
qualities and pulsations in our yoga
and: refine with practices, we strengthen our
ankle loop abilities to find balance off the mat
shin loop as well, to stay aligned with our
thigh loop highest intentions in the face of
pelvic loop challenges and distractions.
kidney loop
shoulder loop
skull loop

5. ORGANIC ENERGY We cultivate openness to whole-

hearted participation in the gift of
this brief lifetime.

10
organic energy
THREE “A’s” FIVE ‘UNIVERSAL PRINCIPLES TRANSFORM YOGA INTO A
and . . . OF ALIGNMENT’ can … MOVING MEDITATION

ATTITUDE 1. OPEN TO GRACE As there are pulsations in every cell

open to grace; soften to an energy in our bodies, in our breath and
larger than ourselves; “align with and: rest your focus on a steady heartbeat, in the tides and the
the divine” ujjayi breath seasons, so too do we experience
pulsations within our asana
practices.
ALIGNMENT and: set the foundation of the
align our efforts to embody and pose
express our heart’s intentions

ACTION 2. MUSCLE ENERGY Within each pose we balance

From a foundation of attitude and softness with strength, receptivity
alignment, we then move into 3. EXPANDING SPIRALS with focus, reflection with effort,
skillful actions, both on and off the fiery passion with quiet.
yoga mat
4. CONTRACTING SPIRALS
By thoughtfully balancing opposite
qualities and pulsations in our yoga
and: refine with practices, we strengthen our
ankle loop abilities to find balance off the mat
shin loop as well, to stay aligned with our
thigh loop highest intentions in the face of
pelvic loop challenges and distractions.
kidney loop
shoulder loop
skull loop

5. ORGANIC ENERGY We cultivate openness to whole-

hearted participation in the gift of
this brief lifetime.

11
putting it all together
THREE “A’s” FIVE ‘UNIVERSAL PRINCIPLES TRANSFORM YOGA INTO A
and . . . OF ALIGNMENT’ can … MOVING MEDITATION

ATTITUDE 1. OPEN TO GRACE As there are pulsations in every cell

open to grace; soften to an energy in our bodies, in our breath and
larger than ourselves; “align with and: rest your focus on a steady heartbeat, in the tides and the
the divine” ujjayi breath seasons, so too do we experience
pulsations within our asana
practices.
ALIGNMENT and: set the foundation of the
align our efforts to embody and pose
express our heart’s intentions

ACTION 2. MUSCLE ENERGY Within each pose we balance

From a foundation of attitude and softness with strength, receptivity
alignment, we then move into 3. EXPANDING SPIRALS with focus, reflection with effort,
skillful actions, both on and off the fiery passion with quiet.
yoga mat
4. CONTRACTING SPIRALS
By thoughtfully balancing opposite
qualities and pulsations in our yoga
and: refine with practices, we strengthen our
ankle loop abilities to find balance off the mat
shin loop as well, to stay aligned with our
thigh loop highest intentions in the face of
pelvic loop challenges and distractions.
kidney loop
shoulder loop
skull loop

5. ORGANIC ENERGY We cultivate openness to whole-

hearted participation in the gift of
this brief lifetime.

12
putting it all together
THREE “A’s” FIVE ‘UNIVERSAL PRINCIPLES TRANSFORM YOGA INTO A
and . . . OF ALIGNMENT’ can … MOVING MEDITATION

ATTITUDE 1. OPEN TO GRACE As there are pulsations in every cell

open to grace; soften to an energy in our bodies, in our breath and
larger than ourselves; “align with and: rest your focus on a steady heartbeat, in the tides and the
the divine” ujjayi breath seasons, so too do we experience
pulsations within our asana
practices.
ALIGNMENT and: set the foundation of the
align our efforts to embody and pose
express our heart’s intentions

ACTION 2. MUSCLE ENERGY Within each pose we balance

From a foundation of attitude and softness with strength, receptivity
alignment, we then move into 3. EXPANDING SPIRALS with focus, reflection with effort,
skillful actions, both on and off the fiery passion with quiet.
yoga mat
4. CONTRACTING SPIRALS
By thoughtfully balancing opposite
qualities and pulsations in our yoga
and: refine with practices, we strengthen our
ankle loop abilities to find balance off the mat
shin loop as well, to stay aligned with our
thigh loop highest intentions in the face of
pelvic loop challenges and distractions.
kidney loop
shoulder loop
skull loop

5. ORGANIC ENERGY We cultivate openness to whole-

hearted participation in the gift of
this brief lifetime.

13
putting it all together
THREE “A’s” FIVE ‘UNIVERSAL PRINCIPLES TRANSFORM YOGA INTO A
and . . . OF ALIGNMENT’ can … MOVING MEDITATION

ATTITUDE 1. OPEN TO GRACE As there are pulsations in every cell

open to grace; soften to an energy in our bodies, in our breath and
larger than ourselves; “align with and: rest your focus on a steady heartbeat, in the tides and the
the divine” ujjayi breath seasons, so too do we experience
pulsations within our asana
practices.
ALIGNMENT and: set the foundation of the
align our efforts to embody and pose
express our heart’s intentions

ACTION 2. MUSCLE ENERGY Within each pose we balance

From a foundation of attitude and softness with strength, receptivity
alignment, we then move into 3. EXPANDING SPIRALS with focus, reflection with effort,
skillful actions, both on and off the fiery passion with quiet.
yoga mat
4. CONTRACTING SPIRALS
By thoughtfully balancing opposite
qualities and pulsations in our yoga
and: refine with practices, we strengthen our
ankle loop abilities to find balance off the mat
shin loop as well, to stay aligned with our
thigh loop highest intentions in the face of
pelvic loop challenges and distractions.
kidney loop
shoulder loop
skull loop

5. ORGANIC ENERGY We cultivate openness to whole-

hearted participation in the gift of
this brief lifetime.

14
putting it all together
THREE “A’s” FIVE ‘UNIVERSAL PRINCIPLES TRANSFORM YOGA INTO A
and . . . OF ALIGNMENT’ can … MOVING MEDITATION

ATTITUDE 1. OPEN TO GRACE As there are pulsations in every cell

open to grace; soften to an energy in our bodies, in our breath and
larger than ourselves; “align with and: rest your focus on a steady heartbeat, in the tides and the
the divine” ujjayi breath seasons, so too do we experience
pulsations within our asana
practices.
ALIGNMENT and: set the foundation of the
align our efforts to embody and pose
express our heart’s intentions

ACTION 2. MUSCLE ENERGY Within each pose we balance

From a foundation of attitude and softness with strength, receptivity
alignment, we then move into 3. EXPANDING SPIRALS with focus, reflection with effort,
skillful actions, both on and off the fiery passion with quiet.
yoga mat
4. CONTRACTING SPIRALS
By thoughtfully balancing opposite
qualities and pulsations in our yoga
and: refine with practices, we strengthen our
ankle loop abilities to find balance off the mat
shin loop as well, to stay aligned with our
thigh loop highest intentions in the face of
pelvic loop challenges and distractions.
kidney loop
shoulder loop
skull loop

5. ORGANIC ENERGY We cultivate openness to whole-

hearted participation in the gift of
this brief lifetime.

15
putting it all together
THREE “A’s” FIVE ‘UNIVERSAL PRINCIPLES TRANSFORM YOGA INTO A
and . . . OF ALIGNMENT’ can … MOVING MEDITATION

ATTITUDE 1. OPEN TO GRACE As there are pulsations in every cell

open to grace; soften to an energy in our bodies, in our breath and
larger than ourselves; “align with and: rest your focus on a steady heartbeat, in the tides and the
the divine” ujjayi breath seasons, so too do we experience
pulsations within our asana
practices.
ALIGNMENT and: set the foundation of the
align our efforts to embody and pose
express our heart’s intentions

ACTION 2. MUSCLE ENERGY Within each pose we balance

From a foundation of attitude and softness with strength, receptivity
alignment, we then move into 3. EXPANDING SPIRALS with focus, reflection with effort,
skillful actions, both on and off the fiery passion with quiet.
yoga mat
4. CONTRACTING SPIRALS
By thoughtfully balancing opposite
qualities and pulsations in our yoga
and: refine with practices, we strengthen our
ankle loop abilities to find balance off the mat
shin loop as well, to stay aligned with our
thigh loop highest intentions in the face of
pelvic loop challenges and distractions.
kidney loop
shoulder loop
skull loop

5. ORGANIC ENERGY We cultivate openness to whole-

hearted participation in the gift of
this brief lifetime.

16
putting it all together
THREE “A’s” FIVE ‘UNIVERSAL PRINCIPLES TRANSFORM YOGA INTO A
and . . . OF ALIGNMENT’ can … MOVING MEDITATION

ATTITUDE 1. OPEN TO GRACE As there are pulsations in every cell

open to grace; soften to an energy in our bodies, in our breath and
larger than ourselves; “align with and: rest your focus on a steady heartbeat, in the tides and the
the divine” ujjayi breath seasons, so too do we experience
pulsations within our asana
practices.
ALIGNMENT and: set the foundation of the
align our efforts to embody and pose
express our heart’s intentions

ACTION 2. MUSCLE ENERGY Within each pose we balance

From a foundation of attitude and softness with strength, receptivity
alignment, we then move into 3. EXPANDING SPIRALS with focus, reflection with effort,
skillful actions, both on and off the fiery passion with quiet.
yoga mat
4. CONTRACTING SPIRALS
By thoughtfully balancing opposite
qualities and pulsations in our yoga
and: refine with practices, we strengthen our
ankle loop abilities to find balance off the mat
shin loop as well, to stay aligned with our
thigh loop highest intentions in the face of
pelvic loop challenges and distractions.
kidney loop
shoulder loop
skull loop

5. ORGANIC ENERGY We cultivate openness to whole-

hearted participation in the gift of
this brief lifetime.

17
putting it all together
THREE “A’s” FIVE ‘UNIVERSAL PRINCIPLES TRANSFORM YOGA INTO A
and . . . OF ALIGNMENT’ can … MOVING MEDITATION

ATTITUDE 1. OPEN TO GRACE As there are pulsations in every cell

open to grace; soften to an energy in our bodies, in our breath and
larger than ourselves; “align with and: rest your focus on a steady heartbeat, in the tides and the
the divine” ujjayi breath seasons, so too do we experience
pulsations within our asana
practices.
ALIGNMENT and: set the foundation of the
align our efforts to embody and pose
express our heart’s intentions

ACTION 2. MUSCLE ENERGY Within each pose we balance

From a foundation of attitude and softness with strength, receptivity
alignment, we then move into 3. EXPANDING SPIRALS with focus, reflection with effort,
skillful actions, both on and off the fiery passion with quiet.
yoga mat
4. CONTRACTING SPIRALS
By thoughtfully balancing opposite
qualities and pulsations in our yoga
and: refine with practices, we strengthen our
ankle loop abilities to find balance off the mat
shin loop as well, to stay aligned with our
thigh loop highest intentions in the face of
pelvic loop challenges and distractions.
kidney loop
shoulder loop
skull loop

5. ORGANIC ENERGY We cultivate openness to whole-

hearted participation in the gift of
this brief lifetime.

18