Anger Management with Yoga Therapy
Anger Management with Yoga
Yoga Therapy for Anger
The wide range of applications for yoga therapy is really quite remarkable and in this article I will give you some nice techniques for anger management, with which you can release and be free of your anger. Anger is really just energy in motion, and yoga has some great techniques on how to effectively deal with this often overwhelming burst of energy. Of these techniques, I am going to focus on one in particular which comes from the timeless school of Kundalini Yoga and has a very unique way of helping you manage your anger problems.
This anger management technique, is designed to help you consciously release any pent up anger or frustration, so that it does not remain suppressed within you, waiting to explode like a ticking time bomb. The technique also helps you learn to become a witness to this energy, so that it is not able to influence your thoughts negatively. Many times previously I have spoken about developing this Witnessing Consciousness to help you in your emotional mastery, and indicated that difficult times, such as when you are angry for example, are a perfect opportunity for developing this potential. This technique gives you a chance to create such an opportunity in order to practice and develop this profound aspect of yourself.
Yoga also provides some other excellent techniques for anger therapy, which I have detailed previously and I will also show you how to combine them effectively with the anger management technique I am going to detail for you today. As mentioned, this therapy comes from the school of Kundalini Yoga and will be part of our Free Online Kundalini Yoga Exercises E-book, here on Mastery of Meditation and Yoga.
In addition, as I had mentioned yoga therapy has a wide range of applications and some of the previously detailed programs which might interest you as well are the following: 4 Effective Treatments for Stress and Anxiety Disorder and Depression and Anxiety Help with Yoga.
Below you will find illustrations and complete practice details for this anger management technique. If you are new to yoga, please also follow the guidelines on how to practice yoga which I have detailed in the following 2 articles, Beginner’s Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice.
Anger Management Yoga Therapy
Illustration #1 Starting Position - Get Angry
Illustration #2 Anger Management Therapy
Illustration #3 Anger Management Therapy
Illustration #4 Anger Management Therapy
Anger Management Yoga Therapy:
a. Instructions for practicing Anger Management Yoga Therapy:
- This technique is relatively simple to do and is quite effective as well. To start, lie on your back as show in Illustration #1. Then close your eyes and raise your arms straight up towards the ceiling. Make a fist. Now inhale deeply and really get angry.
- Now, tense your arms and clench your fist and slowly start to bring your hands down towards your chest, as shown in Illustrations 2 and 3. Pretend as if you are pulling an immensely heavy object down towards you. Continue to let angry flow as you do this. Any anger that come up just allow it to come up. Remain angry.
- Once your fists reach your chest (Illustration #4), exhale forcefully from the mouth and with the outgoing breath release all the anger consciously. Then inhale again, raise your arms and repeat 2 more times for a total of 3 repetitions.
- After completing your three repetitions, relax completely in corpse pose for 1-3 minutes. Just observe any remnants of anger which might come up and allow this energy to run it’s course and then let it go completely.
b. Duration for Anger Management Yoga Therapy:
- 3 repetitions total. Make sure you are slowly pulling your hands down. Corpse Pose for 1-3 minutes afterwords.
c. Benefits of Anger Management Yoga Therapy:
- Helps release suppressed anger and frustration.
- Helps one consciously learn to release and be free from anger.
- Helps develop the art of observing feelings and thoughts without judging or interfering.
d. Practice Tips for Anger Management Yoga Therapy:
- Don’t be afraid to really get angry when doing this practice. Also, if you notice certain thought patterns coming up repeatedly during this exercise, learn to detach yourself from them, let them run their course and allow them to finish.
- In general, don’t judge yourself when you get angry. We all get angry and there is nothing wrong with that, it is ok. Just learn to observe this anger and don’t get swept away with the ego empowering, hateful, negative thoughts that anger ignites. Instead, try to use this opportunity to practice forgiveness and develop your Witnessing Consciousness.
More Anger Management Yoga Therapies:
- Another great technique, which can be used to balance a system disposed to anger and irritation is Sheetali Pranayama for Stress and Anger Management or the Cooling Breath. You may wish to practice this after corpse pose, if you feel the anger mangement technique has left you overheated or irritated.
Benefiting from Mastery of Meditation & Yoga? 
on July 13th, 2009 at 9:34 pm
Hey Anmol,
Interesting technique!
It gave me a bit of a headache, but I did some cooling and deep breathing during the corpse posture after… and that took care of it.
Might have been some excess anger… ;^)
I think I first found your site last year, but I had forgotten what a tremendous amount of resources you offer here…
I recently watched your video on Zazen, and I’m using it to refine my sitting technique.
I’m enjoying reading the Amazing Insights e-book, and I’m working on a review of your site for my own blog.
My practice of moving Yoga had become pretty simple… but I’m having fun playing with the techniques you share in your videos.
Great Stuff!
Keep smiling,
Ben
on July 13th, 2009 at 11:41 pm
Meditation along with pranayaam has helped me to be calm. Anger and irritation has been delayed or no reaction at all. It is a very comforting feeling. God help me to stay on this path.
on July 13th, 2009 at 11:50 pm
Dear Anmol,
God bless you.
you are a great person, your articles are awesome and you are giving light to the world. which Pranayam
is good for lungs and high blood pressure for aged people?
on July 14th, 2009 at 12:00 pm
hmmmm. Do lot of yoga and pranayam, bhastrika and sudarshan kriya. These three things help to reduce stress, increase concentration.
on July 15th, 2009 at 12:03 am
Thanks for your kind words and inspiring feedback.
For strong lungs practice…
4 Part Deep Breathing Yoga Pranayama
For high blood pressure practice…
Anuloma Viloma Pranayama
All Good Wishes,
Anmol
on July 15th, 2009 at 12:07 am
Yes for stress in general the combo you have described is great. For anger specifically, I would not suggest Bhastrika initially as that increases heat and exacerbates Pitta dosha and thus, can increase irritation and anger. I would though say Kapalbhati is ok to do moderately.
Thanks for you input and feedback.
Best,
Anmol
on July 15th, 2009 at 11:44 am
The following phrases really resonated for me:
“Anger is really just energy in motion” and “The technique also helps you learn to become a witness to this energy, so that it is not able to influence your thoughts negatively.”
Thanks - helpful as always.
Debra
on July 15th, 2009 at 1:35 pm
Great to have your presence and contributions here, and glad you are finding the techniques useful and beneficial.
I am having the same experience with your website as I am starting to explore it further as well. You have some terrific content as well.
Heading over there now to check out your review of Mastery of Meditation and Yoga :-).
Cheers,
Anmol
on July 15th, 2009 at 3:29 pm
Hello!
First-time reader. This seems like a great combination to help relieve stress!
If you have a minute, check out our Facebook page on our documentary Digital Dharma: http://tr.im/stDS
on July 16th, 2009 at 3:56 pm
hii there…i never believed the power and effectiveness of yoga but as a last resort i did anger management yoga…it has worked wonders for me..i feel so much calm and composed which is helping in my socio-cultural life..thanx very much..
on July 17th, 2009 at 10:45 am
Anmol,
Nice tips for anger management.
Just curious, how is it more effective than simple ‘corpse pose’ ? As ’shavasana’ and ‘yoga-nidra’ are effective enough to calm down body and mind itself.
on July 21st, 2009 at 10:17 pm
Enjoying your Surya Namaskar article, might borrow your image from that post.
In this yoga therapy we are not trying to simply calm and relax the body, for which there are many poses and pranayamas, but instead are trying to release suppressed anger and also, practice witnessing the movement of this dynamic energy under “controlled circumstances.”
So it is like a lab, so to speak to develop your ability to manage anger, as well as an opportunity to release anger.
Best,
Anmol
on July 29th, 2009 at 8:50 pm
[…] Anger Management with Yoga Therapy […]
on January 4th, 2010 at 2:58 pm
[…] Anger Management with Yoga Therapy […]
on April 30th, 2010 at 8:16 am
Dear Anmol, God bless you,
Due to high blood pressure and vertigo attack I have lost my hearing. Which pranayama can cure hearing?
on April 30th, 2010 at 10:29 pm
Manju,
Kapalbhati has been known to help cure hearing…. but since you have High BP, you need to be careful in doing it. Do it Only at half speed and half power. Make a slow gentle progress. Make sure to Stop if you feel uncomfortable at all.
Let us know of any issues or concerns you may have.
Trupti
on May 17th, 2010 at 6:55 am
I would like to know a technique that would prevent me from reacting violently at the moment of encounter.
This would, of course, be in addition to the exercise pictured above, which I started to do on a regular basis.
on May 21st, 2010 at 1:09 pm
[…] Before jumping into this technique let me point out some of the other articles on the website which also provide ways to deal with anger successfully. From Yoga Therapy there is the technique described here, Anger Management with Yoga Therapy. From the healing school of Ayurveda there are the following breathing exercises which are excellent for cooling the system and pacifying anger and irritation, Sheetali Pranayama for Anger and Stress Mangement and Seetkari Pranayama to Lower Blood Pressure. Feel free to try these, or combine them with the meditations above and the exercise below to create a nice anger management program for yourself. […]
on May 21st, 2010 at 3:45 pm
[…] Anger Management with Yoga Therapy […]
on July 25th, 2010 at 2:30 am
This post I found interesting because even though I don’t feel like I am angry in anyway I could say sometimes I am frustrated and this is a similar emotion. I will try your techniques and see if it does make a difference. I never thought of using yoga for anger management before.
on July 29th, 2010 at 6:14 am
I have been doing this for only 3 days am already see a difference. I am not ecstatically happy but my mood has certainly calmed down a lot. I have also been doing the Sheetali Pranayama. I started doing them both when I lay down to go to bed at night also and I do not seem to think about things to the point of not sleeping.
For my Sadhana I am doing the spinal warm up, Sheetali Pranayama, the mantra meditation for wealth, this one for anger and then i end with 10 minutes of corpse pose. Do you think this is a good combination or do I need to add something to balance it. My real goal is the wealth but I believe that anger blocks is and I have been angry for a while. Thanks for your input and thanks for this awesome site!!
Diane