Anusara Yoga’s 2nd Universal Principle of Alignment (UPA) is Muscular Energy. As a hallmark of Anusara’s methodology, UPA’s help us connect with all parts of ourselves through our appendages (arms and legs) as well as our axial skeleton (trunk / spine). While we apply Muscle Energy throughout our body, often a good place to begin to understand this UPA is through our legs.

Chiefly, we activate Muscle Energy in our legs through 3 different actions.

• Hug muscles to bones.
• Squeeze the legs to the body’s midline.
• Draw from foot to core (focal point in pelvis).

While all (3) actions performed sequentially are essential for optimal flow, let’s cultivate a deeper connection to the 3rd action. Specifically, let’s focus on the draw from foot to core through a series of easy exercises that include visual imagery thereby helping us connect to the concept.

Developing a deeper connection of periphery to core and in this case – foot to core – offers tremendous well being benefits including the following.

• Awakens our ability to draw into our power center
• Creates deep inner stability
• Highly therapeutic

Mind / Body researchers recognize our ability to create mental maps of our own body as well as our ability to create new neural pathways leading to positive change.

What is a Mental Map?

A mental map is a point-of-view perception of an area of interaction. In this case, we are discovering how to facilitate a deeper felt-sense knowing of our foot’s connection to our core or center.

In Anusara Yoga, we call this collection of energy coalescing at a center a “focal point.”

Anusara Yoga’s Focal Points

Essentially, in Anusara Yoga’s methodology, our body has 3 primary focal points.

• core of the pelvis
• heart center
• soft upper palate of the mouth

In order to learn more about Anusara Yoga’s philosophy and the power of understanding focal points, please study with a licensed Anusara Teacher near you. In like manner, to help embody the teachings, attend a workshop, retreat, or training with an Anusara teacher.

Use Visual Imagery to Create a New Mental Map

An easy doorway into creating a new mental map – or a new connection of “how to draw from periphery to the focal point of our core” – might involve using imagery when describing an action or a sensation.

In fact, modern researchers are uncovering a solid recognition that imagery exercises – without any overt movement or muscle activation – leads to the activation of the brain’s same areas as actual movement.

Accordingly, significant research on the power of mental imagery involves gait and Parkinson’s Disease combined with mental imagery for rehabilitation.

Hence, building a “mental picture,” whether through teaching anatomy or using a metaphor, may help us better connect with Anusara Yoga’s 2nd Universal Principle of Alignment – Muscular Energy – and specifically “how to” draw from periphery to core.

As an illustration, try these mental images using a few metaphors for increasing your ability to access muscular energy and particularly muscular energy from foot to core.

Certainly, if any of these exercises require clarification, please work with a licensed Anusara teacher to help you understand and feel better. Moreover, an Anusara teacher may help address your specific needs in the moment.

Continue to explore Anusara Yoga’s 2nd Universal Principle of Alignment – Muscular Energy. Enjoy spending time on your mat with visual imagery. Furthermore, discover how creating a mental map helps you connect with deeper core stability.

As well, as you explore and practice, remember Muscular Energy is just one of Anusara Yoga’s 5 Universal Principles of Alignment.

1. Open to Grace / Set the Foundation
2. Muscular Energy
3. Inner Spiral
4. Outer Spiral
5. Organic Energy

In summary, these 5 UPA’s work together to help us re-connect with our Optimal Blueprint in addition to the energetic contraction and expansion of our life’s pulsation.