Anusara yoga is considered by many as one of the more "fun" types of yoga because of its upbeat and cheerful, yet still relaxed, vibe. It is often advertised as the perfect style of yoga for beginners who are hesitant to sign up for "regular" yoga classes because they worry they aren't fit enough to keep up with the lessons. Anusara yoga classes are taught in a pace that the students are comfortable in, and they are encouraged to express themselves physically through poses.
Another selling point of this yogic style is that there are no specific Anusara yoga poses or sequences that are strictly followed in every session. This means there's a lot of room for making combinations or sequences of poses that suit your level. Here are some poses generally used as part of Anusara yoga poses and sequences.
The Bridge pose is considered by many as one of the "gentler" inversion poses. If you have sensitive shoulders or upper back, you may want to blanket under that area for extra cushion. To do this pose, start by lying on your back with your knees bent and feet flat on the mat. With your knees at hip-width distance, lift your hips off the ground and towards the ceiling so that your weight falls on your shoulders and to the soles of your feet. You can simply let your arms lie flat on the mat, or bring your hands together in a clasp on the ground, right underneath the buttocks.
Also called Upward Bow, this pose is a full backbend in that only your hands and feet are on the floor, supporting your weight. First, lie on the floor with your knees bent, keeping your feet close to your sit bone. Then bend your elbows, placing your hands on either side of your head. At this point your forearms would appear perpendicular to the floor. Then lift your body off the ground, keeping your palms and feet firmly planted on the mat.
From a standing position, shift your weight to your right leg and bend your left knee. Lift your left leg backwards and grasp your ankle with your left hand. Then bend forward, stretching the left leg behind you. Once you find balance and alignment with your legs and hips, bend a bit further forward and raise your right arm in the direction of your gaze.
To do this pose, first go down on your knees with your shins flat on the mat and your thighs and knees at hip-width distance. Then, lift your head up towards the ceiling and slowly bend backward. You can put your hands on your lower back to help you slowly bend backward, and then shift your hands onto the soles of your feet. At this point, your chest should be pointing towards the ceiling.
The Plank is an arm balancing pose that looks similar to what your starting position would be when you do pushups. Your arms should be straightened and angled directly below your shoulders. Remember to keep your back straight, and only your palms and the tip of your toes should be touching the mat and supporting your weight.