What is Ananda Marga Yoga?

This page will provide some standard answers to the questions we get as yoga educators about what characterises Ananda Marga’s Yoga among all other modern yoga schools.

Ananda Marga Yoga in its essence is tantra yoga. So this will be emphasized and explained. Further, Ananda Marga yoga practices and lifestyle provide a very comprehensive package with many elements. Each of these have their characteristics, some of which are unique compared to other schools of yoga.

Some specialities of Ananda Marga Yoga

1) Ananda Marga’s unique definition and goal of asana practice.
The Ananda Marga Ásana system is designed to bring greater harmony to the body-mind so that
yoga enthusiasts may enjoy the meditation practices and perform better service to the world. This
multi-dimensional approach which exercises the nerves, tissues, glands, and organs of the
physical body also releases positive energy into the chakras, vrttis, and other subtle body
structures.  In this way it is hoped that behavioral imbalances and mental or physical diseases
will be minimized, and thoughts and desires of the mind purified. Ásana practice can heighten
the progressive evolution that enables one to become a fully realized human being. 

2) Kumbhaka Pranayama
These breath hold (pausing the breath) techniques at the end of the inhalation or exhalation
positively affect the heart rate, endocrine, and nervous functions. This technique steadies the
mind through controlling the respiration and supports a successful meditation practice.
Generally, the time limit for the kumbhaka practice is up to 8 seconds. Kumbhakas enable the
spiritual aspirant to direct the pranic flow and lock this energy into a specific area of the body.

3) Repetitions
Many Ananda Marga Ásanas are designated to be performed 3 or 8 times as specified by
Anandamurti, the founder and spiritual master. This has a soak and squeeze effect on endocrine
glands, internal organs, and the nervous system. Repetitions assist in balancing various vrttis or
negative personality tendencies. The beginning yoga enthusiast may start with fewer Ásana
repetitions, working slowly upwards towards the recommended number as the body becomes
stronger with practice. Repetitions guarantee the goal of the Ananda Marga Ásana practice.
 So, keep moving. Enlighten humanity with crimson rays and make your existence meaningful
and effulgent. Move on. Move on. ~ Anandamurti

4) Time Duration
Certain Ásanas have a time duration of up to 8 seconds. Others are from ½ a minute to 5
minutes. This may be determined by the level of difficulty of the pose. These were also
established by Anandamurti. These promotes a greater effectiveness of the Ásana practice.
Please remember that these are therapeutic asanas with a unique goal in mind.

5) Pranic Energy Loops
There are several Ásanas where the hands are grasping the toes. In yoga mudra, the right hand is
around the left wrist. In Sarvaungásana, the eyes are directed towards the toes, hands are holding
the waist. Holding the Namaskar mudrá can be added to a number of Ásanas. This use of the
hands creates pranic energy loops that exercise muscles, nerves, and improves concentration.

6) Devotion and Cosmic Ideation
The mental focus on devotion and cosmic ideation are mandated in the performance of Ananda
Marga Ásana in order to achieve the maximum spiritual benefit.  This transforms the ásana
practice from a mere physical practice to a physico-psycho-spiritual practice for the all-round
personal elevation, extending to all the layers of our being. The Ásana practice then becomes a
higher mental and spiritual practice. Cosmic Ideation or Love for the Supreme advances spiritual
elevation. This ideation requires constant concentration on the Supreme Consciousness, keeping
your mind constantly absorbed in the mantra, especially while performing the Ásanas. This will
propel all your energies towards the Goal and keep you focused on the spiritual journey and our
spiritual collective destination.

7) Resting.
After each series of repetitions or before changing to the next asana. Resting and connecting to
the breath maximizes the absorption of the energies released during the ásana practice and
integrates the benefits of the practice into the physical body and the layers of the subtle body.
Resting may be in Shavásana, Balásana, a seated position like Padmásana and other seated
variations, a standing Tadásana Namaskar pose, etc. Resting in between Ásanas, listening to your
heartbeat, can help to recalibrate the body-mind. A yoga practice or class can also begin with
Shavásana or meditation.

8) Bio-psychological Intention
The spiritual aspirant’s invested commitment to the ásana practice is acknowledged as part of the
spiritual journey to perfect oneself, to override all obstacles that may manifest as imbalanced
vrttis, influencing our negative or defective thoughts, desires, and behaviors on that may present
themselves on the yoga practitioner’s dedicated quest towards the Supreme. Patience.

9) 3 Vinyasas. 
Most Ananda Marga Ásanas have a standard number of repetitions which does not favor a
vinyasa style of asana practice. The 3 vinyasa forms found in the Ananda Marga Ásana system
are Karmásana, Padahastásana, and Bhavásana.

10) Twice a day
This maximizes the Ásana practice, its effectiveness, and its desired benefit. Asanas may need to
be revitalized every 12 hours for maximum efficiency in achieving the Goal.

11) Prescribed Ásanas
An individualized Ásana program is most effective if prescribed by an ásana teacher or Acharya
who has specialized training in designing asana practices to maximize the practitioner's physical
and mental progress on the spiritual journey.

12) End with Yoga Massage.  
Yoga Massage has several benefits including returning body oils to the skin, revitalizing the skin
(the largest organ of the body), stimulating all nerve endings and internal organs, relaxing muscle
tension, enhancing blood and lymph circulation. This massage practice is usually performed
before Shavásana.