Anger Management Yoga: Identifying Triggers, 5 Poses, and Bonus Tips
Has your anger been flaring up more often recently? Is it starting to put strain on your relationships, impact your work, and wear down your overall well-being? While many doctors suggest therapies and medications, there’s another powerful approach that you might not be aware of - yoga! That’s right, yoga can be a fantastic way for managing anger and frustration
In this blog, Ekattva Yogshala will tell you everything about using yoga for anger management. From identifying triggers to calming poses, we will cover all crucial aspects. By the time you finish reading, you will have a handy toolkit of techniques to stay calm, centered, and in control. No matter what challenges life throws your way.
Let’s start.
How to Identify Anger Triggers?
Before we talk about anger management with yoga, it’s important for you to figure first what exactly is triggering it. Think of this as doing detective work. Sure, it might take some effort. But the payoff is definitely worth it.
Here’s how to kick things off:
Pay attention to patterns
Always take a moment to reflect on the last few times you felt that familiar anger bubbling up. Was it because of a tense meeting? Did you feel it when someone cut you off on the road? Or perhaps when you felt like no one understood you? Look for patterns in these moments.
Yoga experts at Ekattva Yogshala have to say that anger often arises from similar situations or certain types of interactions. Maintain a journal to track these trends over time.
Notice physical signs
Anger isn’t just a mental experience. It manifests in your body too. Look for signs when you feel angry:
- Do your shoulders start to tense?
- Does your heart begin to race?
- Noticed your jaw clenching or fists balling up?
Consider these physical signs like warning lights. They will indicate you that something is off. Tune into your body to catch those feelings of anger before they spiral out of control.
Reflect on underlying emotions
Frustation, hurt, fear - often, anger is just a cover for other emotions. Ask yourself: What am I really feeling right now? For example, if you’re upset about missing a deadline, you may actually be feeling anxious about disappointing others. Take your time to dig deeper. This will help you tackle root issue rather than just anger itself.
Consider external factors
Outside influences like lack of sleep, hunger, and weather can also make you more susceptible to anger. Have you been skipping meals recently? Pulling late nights? Juggling a packed schedule? If your answer is YES, your patience might be wearing thin. Don’t overlook importance of taking care of your basic needs.
Ask for feedback
When it comes to our feelings, we often find ourselves too wrapped up in them to get a clear view. This is where people we trust come in. Friends, family, coworkers - ask them to provide you helpful perspectives on what might be causing your anger. They might help you spot patterns and behaviours that you missed entirely.
Don’t forget to check out these sources:
Learn about meditation for mental clarity
Here’s how to manage stress at workplace
What Yoga Poses Are Best for Anger Management?
Now that you are aware of how to figure out anger triggers, it’s time to put your management plan into action! Here are some yoga poses that will help you find calm and regain control:
Child pose
Also called Balasana, Child pose is a wonderful way to ground yourself. Many beginners practice it to quiet their mind and ease away tension. When you fold forward and rest your forehead on the mat, it will create a cozy sense of safety and reflection.
Child pose also encourages deep, calming breaths that activate parasympathetic nervous system. This can really help in reducing stress and anger. Think of it as a reset button for your emotions. It will give you a chance to step back and gain some perspective.
Cat-cow pose
Cat-cow pose is all about arching and rounding your back. This gentle flow is what you really need to let go of built-up emotions. Also known as Marjaryasana-Bitilasana among yogis, the rhythmic movement during this pose will pair beautifully with your breath. It will create meditative vibes that calm the mind.
Stress usually tends to hang out on the spine and neck. Cat-cow pose can ease tension over there. Tune it into your breath and movement and you can break free from cycle of anger. This yoga pose for anger management can bring your focus back to the here and now.
Legs-up-the-wall pose
We bet you’ve already guessed what this anger management yoga asana is about from the name. Legs-up-the-wall pose is like a getaway for both mind and body. Lying on your back with your legs propped up against a wall will boost blood flow to your heart and brain. This helps you relax.
The gentle inversion calms your nervous system. Easing feelings of anger and frustration. Viparita Karani is also the perfect opportunity to slow down and concentrate on your breath. Just a few minutes in this pose and you will feel rejuvenated and centered.
Bridge pose
One of the best yoga asanas for managing anger and frustration. Bridge pose is a gentle backbend that opens up your chest and heart. It makes it easier to let go of emotions like anger and sadness. When you lift your hips off the ground, you create a space in your chest. This encourages deeper breathing and a feeling of lightness.
Setu Bandhasana (another name for bridge pose) also gives your thyroid gland a little boost. While holding the pose, make certain to focus on releasing any tension with each exhale. Hold this pose for a few minutes to shed negativity and welcome a sense of calm.
Corpse pose
Many of you might think, “How can lying down help me with anger issues management?” Trust us, corpse pose is super effective in calming your mind. When you lie down, you completely relax your body and concentrate on your breath. This gives your nervous system a chance to reset. You can easily release both physical and emotional tension. Thus creating a profound sense of peace.
Even spending a few minutes in Savasana can leave you feeling rejuvenated. You will say, “Boy I’m ready to tackle whatever comes my way with a clear mindset”!
What are Bonus Tips for Anger Mangement?
It’s true that yoga is an incredible tool for managing anger. However, adding a few extra strategies will further add a cherry on top of your efforts. Here are some tips that you should consider to keep yourself calm and centered:
Practice deep breathing
Feeling anger bubbling up? Just take a moment to breathe deeply.
*Breathe in*
*Breathe out*
Inhale slowly through your nose. Hold it for a few seconds. Then, exhale through your mouth. This straightforward technique can immediately soothe your nervous system. You will be able to think more clearly.
Learn about our breathe for balance online classes
Take a time-out
It’s always a good idea to step away from the situation that is causing you frustration. Take a brief walk. You can also spend a few minutes stretching. Or simply sit quietly to provide yourself a space you need to cool off and respond thoughtfully.
Express yourself calmly
Anger management doesn’t mean you should bottle up your feelings. Instead, you should try to approach them in a calm and constructive manner. Use “I” statements. For instance, “I feel upset when…”. That way, you can communicate your feelings without placing blame on others.
Join Ekattva Yoga Retreats for Better Anger Mangement
There you go!
We told you everything about doing yoga for anger management. We truly hope our guide has equipped you with the tools you need to stay calm, centered, and in control. Remember, managing anger is no less than a journey. And yoga, well, it is your BFF along the way.
Although performing these poses on your own can keep your anger or frustration levels in check, it is always advised to perform them under expert’s guidance. Getting the right alignment and technique can really improve the benefits you gain from yoga.
*Enter Ekattva Yogshala*
We provide both online and offline yoga retreats. Our programs are led by professional yoga teachers. They will help you perfect your poses and techniques. They will support your journey toward emotional balance and inner peace.
Check out our list of offline and online retreats:
Online yoga for everyone retreat
Online mantra meditation retreat
Yoga retreat in Rishikesh, India
