This month on Alive in the Fire we're talking about how yoga can help us deal with emotions. Today's post offers a sequence of yoga postures to

process and release anger

On days when you are feeling angry, frustrated, or frantic, try these poses to help you expend energy and re-center.

If possible, do 3 rounds of sun salutations to warm up the body and link movement with breath.

Take

cat pose

. Place your knees under your hips and your wrists under your shoulders, coming onto all fours. If you have sensitive knees you can place a blanket under your knees.

Allow your belly to soften toward the mat. Lift your chin and your tailbone, creating an arc in your spine. Invite a sense of opening.

Picture all of the intense angry energy that you've been experiencing gathering at your navel. Let it build and intensify there. Then, using a fierce

lion's breath,

exhale loudly through your mouth, sticking out your tongue,

ha!

Let the energy move away from your navel, to the throat, and then out of the body.

Do a few breaths like this, feeling a release of negative energy. You can also incorporate some cat/cow movements or maurading bear movements, circling the hips.

Next, transition through down dog and into

high plank pose

. Activate the leg muscles, squeeze your glutes, and press your heels toward the back of the mat. Press down and away through the palms of your hands.

Lengthen through the crown of your head and feel the long line of energy all the way down to your tailbone. You can always modify by bringing the knees down.

Invite the mantra,

I am strong

. Feel some intensity here.

Again, picture the energy gathering at the navel center. Take a big breath in, and then audibly exhale through the mouth (

), let the energy move through the throat and

out

of the body.

Relax the muscles of the neck. Release tension from the face and the jaw.

Stay for one breath more than you would like to (maybe starting to break a sweat!) and then slowly release, pressing back to downdog.

Spend the next few breaths moving around freely-- pedaling the feet, shaking the head side to side, stretching out the calves and the backs of your legs.

Then,

inhale as you lift one leg, exhale as you bend your knee and stack your hips

. Move your ankle around and take a few breaths here, feeling your hips open. Do the same movement on the other side (inhale, lift; exhale, bend and stack the hips).

Do three or four rounds on each side. As you move, picture any negative, angry, frustrated or pent up energy releasing from the area around the pelvis and moving down the legs, out the feet and toes.

Come back into downward dog. Step one foot forward, rise for Warrior 2 pose. Inhaling, take

Reverse Warrior

. Hold for 5 breaths.

Then, begin a wave-like movement between Warrior 2 and Reverse Warrior, inhaling as you reach up, and exhaling as you come back into Warrior 2. Let your breath be loud and purposeful.

As you inhale, you're drawing in peaceful energy, and as you exhale you're feeling the strength and centeredness of your body

without

the tension of anger or frustration.

Let your movement be graceful. You're standing firmly on two feet, feeling the emotion process through you and be released, right here and now.

After your warrior sequence, feel free to take a short rest in child's pose.

Next, come into

Malasana, goddess pose

(squat). Let the hips sink down. Press your elbows into your shins and lift up through your chest and the crown of your head.

Do three

lion's breaths

in this pose. On your inhale, fill your lungs completely; as you exhale, open your mouth and stick out your tongue! Make a loud sound. Let a feeling of release and relief pass over your body.

Transition to lying on your back. End your practice with

happy baby

and/or

plow pose (halasana)

. Deep, slow breathing here. Close your eyes and take your gaze inward.

What do you notice now, in your body, versus when you started?

Is there any lingering tension or angry energy that you can let go of?

Here's a summary of the

YOGA FOR ANGER

practice:

3 sun salutations to warm up
Cat pose with lion's breath
High plank with audible exhale
Downdog (move freely, let go of any tension)
Leg lifts/ stacking the hips (hip opener)
Warrior 2 / Reverse Warrior waves on each side
Optional short rest in Child's pose
Goddess pose (malasana/ squat) with three lion's breaths
Happy baby
Plow pose
Shavasana

May your yoga practice be an act of kindness toward your body, and a key to finding healing and peace.

Namaste.

Yoga Poses to Process Stress and Anger Out of the Body

Stress and anger can weigh heavily on the body and mind, creating tension, frustration, and a sense of imbalance. Yoga offers a powerful way to process these emotions and release the energy they hold. By combining mindful movement, breathwork, and intentional poses, you can move stress and anger out of your body, restoring calm and clarity.

Here’s a guide to yoga poses that can help you process and release these emotions, along with tips on how to approach them mindfully.

1. Child’s Pose (Balasana): Cultivate Safety and Grounding

Child’s Pose is a deeply restorative pose that provides a sense of safety and grounding. It allows you to turn inward, reconnect with your breath, and release tension from the back, shoulders, and hips.

How to Practice:

Kneel on your mat with your big toes touching and knees wide apart.
Fold forward, extending your arms in front of you or resting them alongside your body.
Let your forehead rest on the mat or a block.
Breathe deeply, focusing on your exhalation to release tension.

Why It Works: Child’s Pose calms the nervous system and provides a comforting space to let go of stress or anger.

2. Cat-Cow Pose (Marjaryasana-Bitilasana): Release Tension

This dynamic sequence helps release physical tension stored in the spine while promoting a connection between breath and movement.

How to Practice:

Start on all fours with your hands under your shoulders and knees under your hips.
Inhale, arch your back (Cow Pose), lifting your tailbone and gaze upward.
Exhale, round your spine (Cat Pose), tucking your chin and drawing your belly toward your spine.
Flow through several rounds, moving with your breath.

Why It Works: The rhythmic movement of Cat-Cow soothes the mind, releases tension in the back and shoulders, and helps shift energy out of the body.

3. High Lunge (Anjaneyasana): Channel Energy and Build Strength

High Lunge channels anger and stress into strength and empowerment. It engages the legs and core, grounding excess energy while opening the hips and chest.

How to Practice:

Step one foot forward into a lunge, keeping the front knee over the ankle.
Extend the back leg, pressing through the ball of the foot for stability.
Lift your arms overhead or place your hands at your heart center.
Hold for 5–10 breaths, then switch sides.

Why It Works: High Lunge helps direct fiery emotions like anger into physical power, allowing you to feel strong and grounded.

4. Warrior II (Virabhadrasana II): Stand in Your Power

Warrior II is a pose of strength and focus, helping you channel anger and stress into purposeful energy. It builds resilience while grounding your emotions.

How to Practice:

From a standing position, step one foot back and turn it slightly outward.
Bend the front knee, keeping it directly over the ankle.
Extend your arms parallel to the floor, gazing over the front fingertips.
Hold for 5–10 breaths, then switch sides.

Why It Works: Warrior II empowers you to stand strong, channeling emotions constructively while cultivating inner stability.

5. Pigeon Pose (Eka Pada Rajakapotasana): Release Emotional Tension

The hips are often referred to as the body’s emotional storage center. Pigeon Pose provides a deep stretch that can help release stored anger, frustration, or stress.

How to Practice:

From all fours, bring one knee forward and place it behind your wrist.
Extend the opposite leg straight behind you, keeping your hips square.
Lower your torso toward the mat, resting on your forearms or a bolster.
Hold for 5–10 breaths, then switch sides.

Why It Works: Pigeon Pose creates space to release pent-up emotions, leaving you feeling lighter and more at ease.

6. Seated Forward Fold (Paschimottanasana): Invite Calm and Surrender

Forward folds are naturally calming poses that encourage introspection and surrender. They help quiet the mind while stretching the hamstrings and lower back.

How to Practice:

Sit with your legs extended straight in front of you.
Inhale to lengthen your spine, then exhale as you fold forward from the hips.
Let your hands rest on your legs, ankles, or feet, and relax your neck.
Hold for 5–10 breaths.

Why It Works: This pose soothes the nervous system, calms the mind, and encourages a sense of release.

7. Reclined Twist (Supta Matsyendrasana): Detoxify and Release

Twists help wring out tension and detoxify the body, making them ideal for processing anger and stress.

How to Practice:

Lie on your back and hug your knees into your chest.
Drop both knees to one side, extending the opposite arm out to the side.
Gaze toward your extended arm or upward.
Hold for 5–10 breaths, then switch sides.

Why It Works: Twists help release physical tension in the spine and detoxify the body, encouraging emotional release and balance.

8. Lion’s Breath (Simhasana): Let It All Out

Lion’s Breath is a powerful breathwork practice that allows you to release pent-up emotions in a playful, cathartic way.

How to Practice:

Sit on your knees or in a comfortable seated position.
Inhale deeply through your nose.
Exhale forcefully through your mouth, sticking out your tongue and roaring like a lion.
Repeat 3–5 times.

Why It Works: Lion’s Breath provides an energetic release, helping you expel anger and stress through vocalization and breath.

9. Legs-Up-the-Wall Pose (Viparita Karani): Soothe and Rebalance

This restorative pose promotes deep relaxation, calming the nervous system and relieving stress.

How to Practice:

Sit sideways next to a wall, then swing your legs up as you lower your back to the floor.
Adjust so your hips are close to the wall and your legs are fully supported.
Rest your arms by your sides, palms facing up.
Hold for 5–15 minutes.

Why It Works: Legs-Up-the-Wall reverses blood flow, reduces tension, and soothes the mind, helping you feel grounded and balanced.

10. Savasana (Corpse Pose): Complete Release

Savasana is the ultimate pose of surrender, allowing you to let go of everything—stress, anger, tension—and simply be.

How to Practice:

Lie flat on your back with your arms at your sides, palms facing up.
Let your legs fall open naturally and close your eyes.
Focus on your breath and allow your body to fully relax.
Stay for 5–10 minutes.

Why It Works: Savasana integrates the physical and emotional release of your practice, leaving you feeling renewed and at peace.

How to Approach These Poses Mindfully

Focus on Your Breath: Use your breath to guide your movements and deepen your connection to the pose.
Acknowledge Your Emotions: If stress or anger arises, observe it without judgment and let it flow out of your body.
Take Your Time: Move slowly and mindfully, giving your body and mind the space they need to release.
Create a Safe Space: Practice in a quiet, comfortable environment where you feel supported.

Conclusion: Let Yoga Help You Release Stress and Anger

Yoga is a powerful tool for processing and releasing stress and anger, offering both physical and emotional relief. By practicing these poses mindfully, you can move through challenging emotions and create space for calm, balance, and inner peace.

Remember, it’s not about forcing anything—it’s about allowing your body and mind to let go in their own time. Trust the process, and let your yoga practice guide you toward healing and renewal. 🧘‍♀️✨

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