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Level 2
60 min

Reduce Tension & Find Forgiveness

Anusara | By Elena Brower on Jun 22 2011
Fast-paced flow sequence focusing on increasing speed and stability while decreasing tension in your body. Applicable to your poses, interactions, and relationships, this sequence will make you feel more porous, more light, more strong, more soft, more forgiving... of yourself and others. The end quote I forgive, heal and release everything that consciously or unconsciously could delay or block the complete evolution of my being. -Mario Liani


Fast-paced flow sequence focusing on increasing speed and stability while decreasing tension in your body. Applicable to your poses, interactions, and relationships, this sequence will make you feel more porous, more light, more strong, more soft, more forgiving... of yourself and others. The end quote "I forgive, heal and release everything that consciously or unconsciously could delay or block the complete evolution of my being." -Mario Liani


  • Elizabeth Fowler     Oct 3rd, 2014
    straight out of art of attention
  • Home Temple     Sep 13th, 2014
    I keep coming back to this class and it keeps offering me so many lessons and so many opportunities. Thank you, Elena. <3<3<3
  • Amanda McCall     Jan 11th, 2014
    Elena Bower, you are an amazing teacher thank you!
  • Diana Costescu     Jan 3rd, 2014
    Can anyone share the chant from this practice? And what it means?
    • Meghan Carr     Apr 9th, 2014
      the chant in the beginning is the Anusara Invocation, I don't know how to sum up the meaning exactly but you can find some good renditions on youtube :)
  • Naomi Galinski     Sep 22nd, 2013
    Thank you so much. I was struggling finding compassion for myself when I was getting into my old habits getting stressed with school work. My upper body was jamming up and I knew I had to somehow find forgiveness. This class gave me physical and emotional release I was looking for.
  • Erin Mahaffey     Jun 16th, 2013
    Tears of gratitude Elena. After giving birth to my first child a few months ago I have been struggling to feel grounded. This practice, along with the much anticipated arrival of your book, have helped me reconnect. Thank you. Big love to you and Ally B (my dear teacher whom I miss).
  • Marion Rehker     Jun 7th, 2013
    I just worked my way through the first part of your book and finding this flow here was magical! I LOVE this sequence! One of my all time favorites! Thank you for putting your heart into your wonderful book , it is truly a treasure. Namaste.
  • sasha kershaw     May 14th, 2013
    Thank you Elena I just received your beautiful book and taking this class with you has really brought it to life. Such a beautiful class and oh how much tension I hold in my upper body, this is a class I will return to again and again as I learn to soften.
  • Melissa Mark     Apr 18th, 2013
    Beautiful class, and I felt so free and a little floaty afterwards. Thanks!
  • Jaz P     Apr 5th, 2013
    I will try to practice the mantra at the end of the class. Thank you dear Elena, for your wonderful ability of transmitting your experience onto others. Love, J
  • ZEynep A     Mar 11th, 2013
    After an unbeliavably buisy monday;))
  • ZEynep A     Mar 11th, 2013
    Thank you so much. Much needed afger an unbelievable buisy monday:)) lots of love.
  • Ryan Argentieri     Feb 27th, 2013
    Thank you Elena! That was incredible. Just what the doctor ordered on the physical and spiritual planes. Namaste!
  • Heather Wininger     Feb 7th, 2013
    Elena, thank you! I had a bad day and was annoyed at my kids, my dog, etc. About an hour before they went to bed, I looked at what class I had queued up, and it was this class. Just seeing the name of the class helped me feel forgiveness to them before I started the class. And now after finishing the class, I'm in heaven. You are amazing, thank you.
  • Sara Fisher     Jan 15th, 2013
    So, I did this class 7 hours ago and am here to say that I am still thinking about how great it was and how good I feel!! you alwwwways know what to say and have the best tips <3 <3 <3
  • Meg Morton     Jan 5th, 2013
    I could not properly describe how satisfying this class is. I feel absolute bliss. What a joy!
  • Jenny Wood     Dec 28th, 2012
    Elena, finally finding the time to take apart this class alongside ART OF ATTENTION. Thank you for creating a guide for inner healing. This was a beautiful practice that helped me find much needed space and love within myself.
  • Melanie Zerr     Nov 13th, 2012
    Elena, I truly thank you for these healing and transformative practices. Thank you so much for sharing your vast wealth of knowledge and information.
  • Lindsey Jarrett     Sep 18th, 2012
    I've been coming back to these older videos and finding new surprises in myself and my practice. Thank you lovely Elena :)
  • Debra Endy-Habib     Aug 15th, 2012
    That was ridiculously awesome Elena. Thanks. Amazingly descriptive cues. Felt great!
  • Aidryn C     Jul 24th, 2012
    simple and soothing. like a down comforter
  • Madhavi Guemoes     Jun 16th, 2012
    Thank you so much for this class, Elena!!
  • YogaGlo     Feb 10th, 2012
    Claire - we just emailed you some tips to help with the streaming on your end.
  • claire sheprow     Feb 10th, 2012
    hi i am experiencing problems with this video. about 5 seconds in i get a buzzing white screen and exclamation mark. thanks!
  • Alexandra May     Feb 3rd, 2012
    What a beautiful, beautiful class! Your precise instructions allowed me to really "feel" my body. Thank you so much!!
  • Lia Menaker     Nov 29th, 2011
    I'm detoxing right now, and this class let it all out. Feeling so free and blissful right now. My mind just kept clearing, and I was able to listen so deeply. So ready to take this with me for the week - thanks again for sharing such a beautiful class.
  • Lucy Barker     Nov 21st, 2011
    amazing class Elena, you are gifted in the art of connecting to your body.

  • Charlotte Saint Jean     Nov 17th, 2011
    Thanks Elena much appreciated - and yes love is very healing and a gift we can share. love and gratitude back to you
  • Elena Brower     Nov 17th, 2011
    And thank you all for the thoughtful comments on this practice. So glad to be of service in your healing ~
  • Elena Brower     Nov 17th, 2011
    Charlotte I am sending you so much love.
  • Charlotte Saint Jean     Nov 17th, 2011
    Thank you sweet Elena - my beautiful friend Lisa has just died after 9 years of fighting cancer and we have working together this past week on release. I needed to do some too today and honour everything she has given me. Thank you for helping me in some way to do just that. Love to you.... ever grateful Charlotte from France
  • Elizabeth H.     Oct 27th, 2011
    This is a lovely practice contemplating and shifting focus between strength and softness. It seems habitual to practice the two apart but they are not, nor should they be, mutually exclusive. I gain strength very easily and often OVER spiral, go too deep. This basic sequence helped my body back off but not so that it was, in any way, easy. I backed off enough so that I was not hard, was not closed. I was strong AND open at once. Thank you.
  • Adriana godard     Oct 25th, 2011
    I really LOVE your classes........THANK YOU!!!!!!!!!!!!!
  • Olynda Smith     Oct 9th, 2011
    Thank you once again Elena for a super powerful and insightful class! I am in transit from Maui to North Carolina- visiting lots of family and friends as we drive cross country and this practice is helping me stay grounded and receptive along the way. So healing and helpful!
  • Nicole Belcher     Aug 15th, 2011
    Wow Elena! You are amazing. This was the first time I have taken one of your classes. Incredibly inspirational! It had me in tears in the closing. THANK you!
  • Anja Bergh     Aug 2nd, 2011
  • Colleen Smith     Jul 31st, 2011
    thank you. i moved to angola three days ago and am dealing with a lot of fear. thank you for providing the space and practice to realign myself with god, so i can be centered and a channel of love. peace and gratitude. colleen
  • Kris Ward     Jul 27th, 2011
    beautiful practice--left me so inspired. thank you once again sweet Elena. XO
  • Naomi Hudson     Jul 25th, 2011
    my heart opened and i found a lightness. my grumpy turned grateful and soft. Sylvia Boorstein writes, "We don't know how to give our humanity space. We don't know how to give it love...We seize upon whatever difficult emotions or painful thoughts arise...We become so tight physically, mentally and emotionally as we rush through each day, each moment, that many of us forget-often quite literally-to breathe." elena, thanks for the beautiful reminders to create space through attention and movement.
  • Amanda Vella     Jul 15th, 2011
    Yes. And we are so lucky to have this access to you from halfway across the world. Thankyou Elena. :)
  • Ariela Summit     Jul 3rd, 2011
    @Elena - that makes a lot of sense. I've been working on both of these actions (strong steady arms and uddiyana bandha) so I'll make jumping into crow a project for this summer. Thanks so much for your helpful response - and looking forward to that Uddiyana Bandha class!
  • Hans Guglielmetti     Jul 3rd, 2011
    thank you from switzerland. loved this class. Hans
  • Patti MacPherson     Jun 29th, 2011
    amazing practice, thank you!
  • Elena Brower     Jun 29th, 2011
    and THANK YOU for the loving and thoughtful feedback, i loved this class.
  • Elena Brower     Jun 29th, 2011
    @Ariela, it's all about super strong finger pads rooting DOWN into the floor, and drawing strength from the Earth up into your shoulders, and drawing your shoulder blades toward the back of your heart. That will create a stable base. Then when you jump, try Uddiyana Bandha (I'll be offering this class on Yogaglo before the end of the year) - lifting your upper belly up and in underneath your ribs - which helps to lighten the weight of your legs and brings ease to the jump. Let me know how it goes -e
  • Jennifer Andrews     Jun 28th, 2011
    Thank you!
  • Ariela Summit     Jun 28th, 2011
    This was amazing, Elena. thanks for enabling me to practice my beloved Anusara in Ottawa.

    One technical question: when jumping from down dog to bekasana, do you have any tips for softening while staying steady in the arms? The weight of my legs landing on my arms knocks me off balance
  • veronica gamio     Jun 27th, 2011
    beautiful class ...
  • Janelle Dimitriou     Jun 26th, 2011
    another AMAZING class Elena - such necessary messaging & the clearest BB's I've ever done - ❤❤❤ Janelle
  • Sharon Baridon     Jun 26th, 2011
    Elena, thank you for guiding access to a part of myself that has not been touched & loved in a while. I have been blessed! Blessings and Namaste!
  • Anne Vandewalle     Jun 26th, 2011
    amazing. genius. love you
  • Rhea Zimmerman     Jun 25th, 2011
    Love it,....second time in 3 days mixed with the king pigeon 45 m. practice that is still a regular favorite,....feels like an awesome mix for lower body strength and confidence. AND,...I love how seeing the people steady in handstand gave me permission to simply balance relaxed in handstand. No major horrah, just, relaxed standing. Love it love it thank you.
  • Lena Kurganska     Jun 25th, 2011
    Thank you so so much again and again, Elena, for bringing to us such an amazing practices. After your practice there is always an amazing feeling of oneness, joy, and gratitude. Thank You, yogaglo, for giving us this opportunity to practice wherever we are. Lena, Toronto.
  • M. Neilson     Jun 24th, 2011
    Thank you from New Zealand!
  • Margaret Ward     Jun 24th, 2011
    Thank you. Thank you. Thank you. You are a beautiful teacher -- and the sequence, the message and the spirit of this class went straight to my soul.
  • laurie greenberg     Jun 24th, 2011
    Thank you so much for this teaching. My heart is so open after this practice and I have the gift of these words to carry through my day and many days to come.

    Blessings to you Elena,much love,

  • Katy Fischer     Jun 23rd, 2011
    Elena, you did it again. This is a totally transformational practice! Thank you for the healing and the bliss this formula unlocks.
  • Lindsey LaPlant     Jun 23rd, 2011
    thank you for such a loving practice.
  • Ann Summer     Jun 23rd, 2011
    great class from Edisto Beach SC. Thank you.
    Ann Summer
  • Annie Braithwaite     Jun 23rd, 2011
    the message at the class is the exact words I was seeking this morning prior to the yoga practice. "increasing speed while decreasing tension" precisely put! Th
  • Mary-Kate Murray     Jun 23rd, 2011
    Elena, a blessed practice with several rounds of tears. Most healing, thank you thank you. Namaste,MaryKate
  • Jeanette Darbyshire     Jun 23rd, 2011
    Lovely - thank you again.
  • Alison Lloyd-Nijjar     Jun 22nd, 2011
    thank you for the reminder to trust in the strength of the legs so that we can feel the freedom and softness in the upper body, to make space to forgive and heal
  • Ronni Hendel     Jun 22nd, 2011
    Thank you Elena! This was a wonderful and powerful class to start the day with a theme that was close to my heart.
  • Sharon Gollman     Jun 22nd, 2011
    Beautiful as always Elena! I have a problem with transitions between poses, as I have a lot of stiffness in my body and even get stiff being in a pose. I wish you could do a practice about this sometime--going from one pose to another with ease and poise. Blessings to you!