The practice of Anusara Yoga can be broadly categorized into three parts: Attitude, Alignment, and Action.
Attitude, according to John Friend, is the "power of the heart as the force behind every action or expression in an asana." It is "the aspiration to reawaken to our divine nature, and the celebration of life."
Alignment, according to John Friend, is the "mindful awareness of how various parts of ourselves are integrated and interconnected.
Opening to Grace: The practitioner sets the intention to place oneself in alignment with the flow of Supreme Consciousness. For asana practice, this includes having an attitude of soft-hearted devotion, and open-mindedness.
Muscular Energy: A drawing of energy from the periphery of the body into a central location in the body, called a Focal Point. The goal is to increase stability, strength, and physical integration in the pose.
Inner Spiral: An expanding energy spiral. In the legs it runs from the feet up through the pelvis into the waistline area. Inner Spiral rotates the legs inward, moves the thighs backward, and widens the thighs and pelvis.
Outer Spiral: A contracting energy spiral. In the legs it runs from the waistline area down through the tailbone and out through the legs and feet. Outer Spiral draws the pelvis and thighs closer together, moves the tailbone and thighs forward, and rotates the legs outward.
Organic Energy: An outward extension of energy from the Focal Point through the core lines of the body to the body's periphery, which increases expansion, flexibility, and freedom in the pose.
The concept of Action is related to the body. Action, according to John Friend, is the "natural flow of energy in the body, which provides both stability and joyful freedom.
