We all experience anger, frustration, and dissatisfaction in our day-to-day lives – it’s part of being human.
While therapy and medicine are helpful in more intense situations, there are simpler ways to manage these emotions on a daily basis, like through the right routine, diet, exercise, and using other calming techniques.
Anger is a natural emotion that arises in response to feeling hurt, disappointed or frustrated. Oftentimes, when the anger is too much to contain, or if the person has not learned to control their anger, they may end up yelling or acting out.
The truth is, anger is normal – it’s how we handle it that matters! Unlike what many people believe, ignoring or bottling it up isn’t the answer, but processing it in a healthy way is. And that’s exactly where yoga comes in! Yoga isn’t just for flexibility or strength – it’s one of the most effective ways to manage and calm your emotions, including anger.
In this blog, we’ll dive into yoga for anger management, look at the best poses to help you tackle anger and find a peaceful, balanced state of mind. So, let’s get started on your journey to a calmer, more centered you!
Table of Contents
- Does Yoga Help Release Anger?
- Which Yoga is Best For Anger? 7 Yoga Poses For Anger Control
- How To Control Excessive Anger On A Daily Basis
- Need To Calm Your Mind? Learn Which Mudra Controls Anger
- Expert’s Advice
- The Final Say
- FAQs
- References
Does Yoga Help Release Anger?
Yes, yoga can help you release and manage anger!
Our minds are often cluttered with worries, past memories, and future expectations, making it tough to manage anger and stress that may arise in everyday life, such as academic stress, occupational stress, etc.
Yoga offers a separate time and space to practice mindfulness and stay present in the moment without worrying about anything else. Practising yoga teaches you how to observe your emotions without reacting immediately. This mindfulness allows you to process anger more effectively, helping you release it instead of holding on to it. The more you practice, the more effective it becomes.
When you can calm yourself and observe your mental state without reacting to it, you can make thoughtful decisions and foster positivity in your mind.
Restorative yoga is especially beneficial for managing anger. This gentle, slow-paced practice serves as an antidote to daily stress. It helps reduce physical tension and mental agitation that can fuel anger. This type of yoga teaches you how to guide your energy and calm your nervous system by using props and holding poses for extended periods.
So, the next time you’re feeling angry — whether at yourself or someone/something else — sit back, close your eyes, and enter the entrancing world of yoga.
Which Yoga is Best For Anger? 7 Yoga Poses For Anger Control
Here are the best yoga asanas for anger management:
1. Savasana (Corpse Pose)
Savasana is all about complete relaxation. This simple yet powerful pose helps calm the mind, reduce stress, and create a sense of peace, making it a simple yet excellent tool for releasing anger and finding emotional balance whenever the moment calls for it.
To do this yoga for anger management:
- Lie flat on your back with your arms by your sides.
- Allow your body to release any tension, letting go of each tensed muscle in your body, one by one.
- With your eyes closed, take slow and deep breaths, allowing them to fill your abdomen.
2. Ardha Matsyendrasana (Half Spinal Twists)
This twist not only helps release tension in the spine but also strengthens the internal organs. This yoga asana to control anger encourages better oxygen flow to your lungs, rejuvenates the body, and calms the mind, offering a refreshing sense of mental clarity and peace.
To do this yoga for anger management:
- To get into this pose, sit with both legs extended in front of you.
- Bending one knee, place your foot on the floor and then cross it over the other leg.
- Twist your torso toward the side of the bent knee, using your arm to gently press against the knee for support.
- As you deepen the stretch, focus on your breath.
Also Read: The Power of Vinyasa Yoga: Benefits, Weight Loss & More
3. Urdhva Dhanurasana (Upward Bow Pose)
The Upward Bow Pose is a powerful backbend that opens your chest and promotes deep breathing, helping you release emotional tension and reduce anger. This yoga for anger control also encourages the flow of energy throughout the body, which can release your anger from your body. By easing your stress and balancing your emotions, this yoga pose is great for anger management.
To do this yoga for anger management:
- Start by lying on your back.
- Keep you feet little apart and bend your knees.
- Position your hands alongside your ears with palms down and fingers pointing toward your shoulders.
- Inhale and keep your hands and feet on the ground. Then gently raise your chest and hips off the ground.
- Arch your back, extending your arms and legs to deepen the pose.
Also Read: Improve Strength & Stability With These 6 Standing Yoga Poses — Know The Benefits & How To Do
4. Salamba Sarvangasana (Shoulder Stand)
This yoga pose for anger management helps balance the nervous system and reduce anger. It encourages mental calmness and emotional stability, making it particularly beneficial for those struggling with irritability or a tense mindset on a daily basis.
To do this yoga for anger management:
- Begin by lying on your back.
- Bend your knees and place your feet flat on the ground near your buttocks.
- Lift your hips off the ground and support your lower back with your hands.
- Straighten your legs upwards, keeping them aligned with your torso.
- Hold the pose, focusing on your breath.
5. Parivrtta Anjaneyasana (Revolved Crescent Lunge)
This twisting pose helps release tension in the spine and hips, mentally grounding you while releasing stored stress and anger from your body. It encourages mental focus and promotes balance, allowing you to manage your emotions more effectively.
To do this yoga for anger management:
- Take a lunge position with your right foot forward.
- Twist your torso to the right, keeping your back leg straight.
- Reach your left hand to the ground beside your right foot or to your right knee.
- Extend your right arm upwards, stretching your chest.
- Repeat on the other side.
6. Janu Sirsasana Pose (Head-to-knee Forward Bend)
This yoga pose stretches the spine and hamstrings while massaging the abdomen, boosting blood circulation and oxygen flow. This forward bend calms the nervous system, helping to reduce anxiety and promote mental clarity, which could potentially help you let go of some of your anger.
To do this yoga for anger management:
- Sit on the floor with your legs extended in front of you.
- Bend your right knee and place your right foot against your left thigh.
- Inhale and lengthen your spine.
- Exhale and fold forward, reaching for your left foot or shin.
- Repeat on the other side.
7. Ardha Dhanurasana (Half Bow Pose)
This pose helps stretch and relax the body, relieving tension and improving blood circulation through the body. Gently lifting your chest and thighs encourages deep breathing and promotes mental relaxation, which could be a great way to let go of anger and emotional stress.
To do this yoga for anger management:
- Lie down on the floor on your stomach and extend your arms behind you.
- Bend your knees and reach back to grasp your ankles.
- Inhale and lift your chest and legs off the ground.
- Hold the pose, keeping your shoulders down and away from your ears.
- Release slowly and repeat as desired.
Also Read: How To Reduce Stress Naturally? Know Top 7 Yoga Poses For Mental Relaxation
Need To Calm Your Mind? Learn Which Mudra Controls Anger
Mudras are symbolic hand gestures, that can influence the body's energy flow. Here are the best mudras for anger management:
1. Ksepana Mudra
The main function of this mudra is to ‘let go’, as it helps release negative energies, toxins, and even emotional burdens like anger and frustration from your body and allow your mind to enter a state of calm.
To practice it, place your palms together, with all five fingers touching. Then, bring the tips of both your index fingers together, while curling the other fingers inward. Point your hands downward and focus on the sensation of release.
This mudra can help you feel lighter and more at peace, making it great for calming the mind and letting go of anger.
2. Gyan Mudra
Gyan Mudra is a powerful gesture for calming the mind and enhancing focus. It promotes mental clarity and inner peace and reduces anger.
To perform it, sit comfortably in Padmasana (Lotus Pose) with your palms facing up, and press your thumb and forefinger together, forming a circle.
3. Dhyaan Mudra
Dhyaan Mudra promotes emotional stability and inner calm. Practising this mudra regularly can help manage emotions, fostering a sense of balance and tranquillity.
To do it, sit comfortably with your hands resting on your lap, palms facing upward, and place your right hand over your left, with the tips of your thumbs touching gently.
4. Shaktichalini Mudra
Shaktichalini Mudra can help you overcome lethargy, anger, and frustration by stimulating energy flow within the body.
To practise it, sit in Vajrasana (Thunderbolt Pose), focusing on contracting and expanding the lower abdominal muscles, particularly the urinary system. Perform this movement 10–20 times per session.
Also Read: Super Brain Yoga: Discover Its Procedure, Benefits, Exercises & More!
5. Unmami Mudra
Unmani Mudra is a meditative gesture that calms the mind and deepens inner awareness, helping to alleviate stress and related problems.
To do it, sit comfortably in Padmasana (Lotus Pose) or any meditative posture. Close your eyes and focus on the space between your eyebrows, known as the third eye. Let go of all thoughts and concentrate solely on this point, allowing the mind to enter a state of stillness and awareness.
Expert’s Advice
Yoga is a great tool for anger management, but you cannot completely rely on it for controlling your emotions. You should also focus on a nutritious diet and a healthy lifestyle to control anger problems as it stabilises blood sugar levels and supports brain function, reducing mood swings and irritability, which helps manage anger. By including certain foods like bananas, chamomile tea, oatmeal, and leafy green vegetables, you can calm your mind better and reduce your feelings of anger.
However, if your anger is troublesome and is affecting your personal and/or professional relationships, I would recommend getting advice from a trained therapist or an anger management advisor who can offer specialised support for controlling anger.
Health Expert
Lavina Chauhan
The Final Say
Anger is something we all experience. It’s a normal part of life and can even be worked to our advantage if used effectively. But for that, we must learn how to better control it instead of serving our anger controlling us.
It’s a fact that to have a hold over our strongest emotions, yoga is one of the most incredible tools. Yoga, in conjunction with meditation and pranayama, or even practiced separately, is something that can tame our inner fire and offer mindfulness.
FAQs
1. Does yoga help with anger problems?
Yes, yoga can help with anger problems by reducing stress, promoting emotional control, and fostering self-awareness. Through various poses and breathing techniques, yoga calms the mind and body, helping individuals manage anger more effectively and cultivate inner peace.
2. What is pranayama to control anger?
Pranayama techniques like Anulom Vilom (Alternate Nostril Breathing) and Sheetali Pranayama (Cooling Breath) are effective for controlling anger by promoting relaxation and calming the nervous system. These breathing exercises help stabilise the mind and reduce emotional turmoil, providing a sense of calm and centeredness.
3. How to control excessive anger?
To control excessive anger, practice deep breathing and mindfulness techniques to stay calm. Take a break or walk away from the situation to cool down before reacting.
References
- https://www.lybrate.com/topic/anger-management-5-yoga-asanas-that-can-help-you/98a1cd6ffe50d14409a3a59557b4a91
- https://www.herzindagi.com/fitness/five-yoga-poses-you-must-do-for-anger-management-and-stress-reduction-article-212161
- https://blog.cult.fit/articles/anger-management-5-yoga-poses-to-control-your-anger
- https://www.adityabirlacapital.com/healthinsurance/active-together/2020/09/06/how-to-sto-anger-in-its-tracks/
- https://aihcp.net/2022/11/03/yoga-meditation-and-anger-management/
- https://www.banyanbotanicals.com/blogs/wellness/releasing-anger-through-restorative-yoga?srsltid=AfmBOooUqSNuvW9E1VlIJt5zzhP0e_TP-B6qWxduSXEC9Bs_Mirldgwp
- https://flametreeyogastudio.com.au/yoga/does-yoga-help-with-anger/
- https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/anger-management/art-2045434
- https://www.thehealthsite.com/photo-gallery/diseases-conditions-yoga-mudras-to-deal-with-anger-before-it-gets-out-of-control-t0617-497824/shaktichalini-mudra-497830/
About ToneOp Fit
ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.
