Yoga for anger management: Top 5 poses for anger control

De-stress

Article by Suman Kannan

October 26th, 2021

A man sitting in sukhasana with palms joined above his head.

According to yoga, anger or “krodh” in Sanskrit is the outcome of ego, intelligence, and anxiety, that is “chitta” the change of mind. When you attain escape from constant changes of mind you attain the mind of a yogi i.e. “self-enlightened being”. In this state, you can handle any difficult situation with logical reasoning and make the right decision. Any decision taken with a clean mind will always have a positive outcome.

Why do we need yoga for anger management? People who suffer from anger issues often tend to adapt to an unhealthy lifestyle emotionally and physically. Yoga for anger management has been one of the most effective anger management therapies. There are various yoga postures that can help in improving focus, calmness and functioning of the brain. Practising specific postures help to organically let out any frustration which is the major trigger for anger.

Here are asanas that you should practise to effectively use yoga for anger management:

1. Vrikshasana (Tree pose)

The tree pose helps to improve balance and focus, thereby creating a sense of calmness in the mind. It is one of the most simple and effective poses that is included in yoga for anger management.

Vrikshasana  or Tree pose

Steps:

  1. Stand with both feet together and hands in namaste.
  2. Place the right foot on the left thigh and heel close to the hip joint.
  3. Inhale, raise the hands up and fix the gaze at a fixed point for 20 seconds.
  4. Slowly release the hands and leg as you exhale and repeat the same posture on the other leg.

Contraindication: Those who have any injury and high or low blood pressure should avoid this pose.

2. Natarajasana (Dancer Pose)

This backbend pose demands high concentration of the mind and body to create the perfect balance. Yoga for anger management distracts you from the external environment and helps you focus within.

Natarajasana or Dancer Pose

Steps:

  1. Stand in tadasana, with feet together and hands by the side.
  2. Hold your left ankle with your left hand and your right hand extended forward.
  3. Take a deep inhale and extend the left leg towards the ceiling with a slight forward bend. Create an arch of the spine with the left hand and gaze at the right fingertip.
  4. Hold the posture for 30 seconds.
  5. Release the posture, coming back into tadasana and repeat the same on the other side.

Contraindication: Be cautious in case of the lower back, knee, ankle, and/or arm injury and/or in case of any recent surgery or severe pain.

3. Anandha balasana (Happy Baby Pose)

Another pose that can be added to the list of yoga for anger management is the happy baby pose. the benefit of this pose is that it’s an effective way to release the stress and fatigue from the body and establish happiness in the mind.

Anandha Balasana - Happy baby pose

Steps:

  1. Lay down in the supine posture.
  2. Bend the knee, bring the thighs close to the chest, hold the feet from inside of the knee to the outer edge of the feet and bend at the elbow.
  3. Open the knee wide and pull the leg towards the mat.
  4. Deep inhale and exhale pulling one leg at a time towards a mat creating a rocking action to massage the muscles and the shoulder, upper spine and neck muscles.
  5. Repeat for a minute.

Contraindication: Avoid if recent injury or surgery in ankle, knee and hip. Avoid this posture during pregnancy or if menstruating.

4. Simhasana (Lion Pose)

Simhasana is a very powerful pose in hatha yoga that destroys stress, eliminates doubts, removes frustration and anger. It involves an energetic breathing technique with abdominal contraction.

Simhasana or Lion Pose

Steps:

  1. Sit in Vajrasana with both the legs folded behind with the hip sitting in between the heels.
  2. Spread the knees wide open, place the palms in between the knees with the fingertips facing inward and elbow straight stretching the forearm.
  3. Now inhale deeply, exhale forcefully with the tongue out and with abdominal contraction, make a loud sound like a lion.
  4. Gaze at the tip of the nose and exhale continuously as long as you can.
  5. Repeat this 5 more times.

Contraindication: People suffering from knee, spine, shoulder, heart injury and pregnant women should avoid this pose.

5. Savasana (Corpse Pose)

One of the effective poses in yoga for anger management is also one of the most widely used relaxation poses at the end of the yoga classes. It relaxes the body and calms the mind by decreasing the heartbeat through deep awareness over the breath while shallow and deep respiration.

Savasana  or Corpse Pose

Steps:

  1. Relax and lay down on the floor in a supine position with palms facing the sky and legs more than shoulder-width apart.
  2. Make sure there is no contraction and stress in the body. If you observe any stress, focus on the region and deeply inhale and exhale 3 times.
  3. Once you feel completely relaxed gradually move the attention towards your heartbeat and stay there for 5 minutes.

Contraindication: In case of lower back pain, sciatica and/or knee injury be careful will practising savasana.

Conclusion

Yoga for anger management works multifold it not only helps deal with anger but also relieves stress and provides happiness to the mind.