Yoga for Anger Management

yoga for anger managementBy Kimaya Singh and Dr. Paul Jerard, E-RYT 500, YACEP

Is Yoga for anger management realistic? How can Yoga help people with anger management? Every person feels anger at some point. It is a natural emotion that has its roots in jealousy, hatred, outrage, or frustration. Regardless of its cause, anger has negative effects on the body and must learn to be controlled. There are Yoga poses that help to redirect energy and reduce anger.

 

Shavasana

Also referred to as “the corpse pose,” this asana requires a person to lie still, concentrate on deep breathing, and removing all thoughts from the mind. Lying flat on the back with arms at the sides and legs slightly parted does the pose. The palms must be facing upwards, and the muscles of the face slack. The person should slowly relax every muscle in the body to become calm and centered.

Ardha Dhanurasana (Half Bow Pose)

This asana helps the body stretch and enhances relaxation. To perform this asana, the person must lie on the stomach with the chin on the floor and the legs together. While looking straight ahead, the right arm should be placed in front of the body, and the left leg bent upward at the knee. The left hand should then hold the left ankle and bring the thigh up off the floor as far as possible. The head will rise higher as the body relaxes and stretches.

 

Sarvangasana (Shoulderstand)

This asana is a shoulder stand pose that increases blood circulation to the head, neck, and shoulders, which has the effect of reducing anger and stress. Lying on the floor with legs together and arms at the sides perform this pose. The legs and hips are then raised straight up and supported by the hands. The objective is to keep the legs as straight as possible while keeping the shoulders close to the floor.

 

Meditation for Inner Calm

In addition to Yoga poses, meditation is a method to regain calmness and control. Mastering meditation will keep the mind and body in balance while providing protection from the negative effects of anger. Meditation can be a helpful tool for managing anger. When we meditate, we focus on our breath and allow thoughts to come and go without attaching to them. This can help us to become more aware of our thoughts and emotions, and we learn to let them go rather than dwelling on them. Meditation can also help to calm the mind and body, which can be helpful in managing angry outbursts.

 

Flowing Yoga Poses to Release Anger

If you’re feeling angry, Yoga can help. There are certain poses that are especially helpful for releasing anger. For example, the flow pose is a great way to let go of built-up anger. To do this pose, start in a standing position with your feet together. Then, take a deep breath in and raise your arms over your head. As you exhale, bend forward from the waist and let your arms hang down. Repeat this several times. You should feel your anger dissipating with each breath. Of course, you practice this during Sun Salutations. At the same time, flowing movement releases tension during Moon Salutations.

 

Yoga For Emotional Health

Peace, balance, and a positive outlook are the side effects of a regular Yoga training routine. Yogic methods give practitioners a better sense of how the mind and body work together to keep them healthy physically and emotionally. Yoga can be beneficial for those struggling with anger management. Through various poses and breathing exercises, Yoga can help to calm the mind and body. It can also help to increase focus and concentration, which can be helpful in managing outbursts of anger. In addition, Yoga can help to improve flexibility and strength, both of which can be beneficial in managing stress levels.

 

Energy Flow

According to Yogic theory: Energy blockages can limit the free flow of prana, or essential energy, through the body. When this happens, emotions become unbalanced. When the blockage occurs in the navel area, it can interfere with personal power. Higher up, in the heart area, blockages can occur in the emotional core of the body. Finally, throat area blockages can be revealed by problems with self-expression. Any of these blockages can damage emotional health.

 

Breathing into a Pose

An immediate benefit to emotional health is the controlled breathing used in yoga, which reduces anxiety. Focusing on breathing while in the pose also leads to better attention away from the mat and exercises. To reduce fear, work with poses that involve back bends, which expose vulnerable areas of the body in a safe way and can induce a sense of fearlessness. Backbends also release endorphins, which create a sense of well-being and allow the practitioner to invite joy back into life.

Adapting Practices Around Emotional Flow

Encourage students or practitioners to listen to their bodies. Whether the trauma is both physical and emotional or emotional alone, energy may fluctuate. Some days their available energy may want them to limit their practice to floor or mat exercises. On other days, they may find they can hold standing poses until they feel some heat, which can purify the body and release tension. Standing poses can also help build emotional health by increasing stamina and resolve.

 

Releasing Tension

When you’re feeling angry, it’s important to release that tension in a healthy way. One way to do this is through yoga. Yoga can help to calm the mind and body, and it can also help to release physical tension. When you’re feeling anger start to boil up, try doing some yoga poses that focus on releasing that tension. For example, try a forward fold or Child’s Pose. You may find that after a few minutes of Yoga, your anger has dissipated and you’re able to think more clearly.

 

Outdoor Yoga

Yoga can be a great tool for managing anger. One type of yoga that can be especially helpful is outdoor Yoga. Outdoor Yoga allows you to connect with nature, which can help you to feel more grounded and calm. The fresh air and natural beauty can help to clear your mind and give you a new perspective. Outdoor Yoga can also be a great way to get some exercise, which can help to release pent-up energy and frustration.

 

Foods for Calming the Mind

There are certain foods that can help to calm the mind and reduce feelings of anger. Some of these include bananas, chamomile tea, oatmeal, and leafy green vegetables. These foods contain nutrients that help to relax the body and mind. Bananas, for example, are a good source of magnesium, which has been shown to help reduce stress levels. Chamomile tea contains compounds that have a calming effect on the nervous system. Oatmeal is a complex carbohydrate that helps to stabilize blood sugar levels, which can also contribute to reducing feelings of anger. Leafy green vegetables are rich in vitamins and minerals that help to improve overall health and well-being.

 

Regular Sleep Cycles

Yoga for anger management can be part of your bedtime routine. Bedtime yoga routines help you develop regular sleep patterns. Having regular sleep cycles can help with anger management. When you are well-rested, you are more likely to have a positive outlook and be able to better handle stressors. Getting enough sleep also helps to regulate your emotions. If you find that you are regularly angry or struggling to control your temper, it may be worth looking into establishing healthier sleep habits.

 

Yoga Nidra

Yoga Nidra is an effective yoga for anger management practice. It is a relaxation technique that can help to calm the mind and body. Yoga Nidra can be practiced by lying down in a comfortable position and focusing on the breath. The practice can help to release tension and anger from the body, and it can also help to improve sleep quality. Additionally, many people practice Yoga Nidra before going to sleep. Therefore, the practice is a natural sleep tool with no negative side effects.

 

Heart Opening Yoga Poses

In any blockage, heart-opening poses can help students and practitioners to feel their innate goodness and open themselves to good emotional health. Long-term yoga training reduces fatigue, fear, and anger significantly. Yoga’s emphasis on the connection between the mind, body, and emotions may also help practitioners release painful emotions or behavior patterns that no longer work for them. Releasing negative energy through yoga can reduce depression in some students and practitioners. Yoga for anger management is a reality.

 

Cultivating Patience

Cultivating patience is an important part of Yoga for anger management. When we are patient, we are less likely to react to things that upset us. We are able to take a step back and see the situation for what it is, rather than getting wrapped up in our emotions. Patience allows us to respond to anger-inducing situations in a more calm and constructive way. One of the best ways to manage anger is to cultivate patience.

 

Testing Your Patience

In order to test your patience, you need a stressful situation. Yoga can help with this by promoting mindfulness and breath control. When you are mindful of your breath, it can help to steady the mind and calm your emotions. Breath control can also help to increase focus and concentration. By practicing Yoga regularly, you can learn to control your breath and your emotions, which can lead to better anger management. Your reactions to stressful circumstances will improve when you look forward to testing your patience.

 

Real-Life Practice

In our day-to-day lives, we are often faced with challenging situations that can trigger feelings of anger. But what if there was a way to manage those feelings before they boil over? Yoga provides a unique opportunity to do just that. Through the practice of Yoga, we can learn to identify the physical and mental signs that anger is beginning to build. We can then use the techniques we’ve learned in Yoga to bring ourselves back to a place of calm and peace. With regular practice, we can begin to see real results in our ability to manage anger in everyday life.

 

Side Notes For Teachers

If you’re interested in teaching Yoga for anger management, there are a few things you need to keep in mind. First, it’s important to create a safe and welcoming environment for your students. This means being respectful and non-judgmental of their feelings and experiences. Second, you’ll need to choose Yoga poses and breathing exercises that are specifically designed to help manage anger. Thirdly, progress must be tested by simulating scenarios that cause students to use the patience they have learned to develop. Finally, it’s helpful to provide guidance on how students can incorporate Yoga into their daily lives to help keep their anger in check.

 

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Related Research and Studies

T.L. Alaka Mani, M.K. Sharma, S.N. Omkar, H.R. Nagendra
Holistic assessment of anger in adolescents – development of a rating scale
J Ayurveda Integr Med, 9 (2018), pp. 195-200

A. Choukse, A. Ram, H.R. Nagendra
Effect of residential yoga camp on psychological fitness of adolescents: during a cohort study
J Clin Diagn Res, 12 (2018), pp. VC07-VC11

D. Matsumoto, S.H. Yoo, J. Chung
International Handbook of Anger
Int. Handb. Anger (2010), pp. 125-137, 10.1007/978-0-387-89676-2

L. Hendricks, D. Aslinia
The effects of anger on the brain and body
Natl. Forum J. Couns. Addict., 2 (2013), pp. 1-12

M.V. Bhutkar, P.M. Bhutkar, G.B. Taware, A.D. Surdi
How effective is sun salutation in improving muscle strength, general body endurance, and body composition?
Asian J Sports Med, 2 (2011), pp. 259-266

J. Rodrigues
Anger awareness and adolescent boys – a literature review
(2019)

R. Nagaratna, N. H
The Integrated Approach of Yoga Therapy for Positive Health
Swami Vivekananda Yoga Prakashana (2008)

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2 thoughts on “Yoga for Anger Management”

  1. Yogic methods give practitioners a better sense of how mind and body work together to keep them healthy physically and emotionally that’s why Peace, balance, and a positive outlook are the side effects of a regular yoga for anger management routine. Thanks for sharing this useful article.

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