Effective yoga techniques for releasing anger and frustration

Do you feel angry quite often? Even small issues irritate and frustrate you?

Frequent episodes of anger and frustration are not normal and you need to
release these feelings out of your mind. If you get angry quite often, you can hurt yourself as well as feelings of others at home or workplace. In the long run, these emotions can not only impact your mental health, but also your physical health.

Exercising can be a great way of getting rid of these negative feelings.
For people who get irritated easily, yoga can help manage their feelings and calm them down. And we are not only referring to a single moment of anger. Consistent practice can have a role in managing anger in the long term.

As a beginner, you can join yoga classes for learning the poses that can help relieve negativity. Practicing in a group can be particularly beneficial.
Another option is to watch yoga courses and videos online for beginners as well as for advanced students.

Whether you join a class or practice on your own, make sure you develop a regular practice routine. Even 10 to 20 minutes of yoga practice daily can dramatically drop your stress levels.

Let’s have a look at some yoga techniques that are beneficial in releasing anger and frustration:

Child’s pose (Balasana)


It is one of the best asanas for calming your mind completely. Get into a kneeling position and with your toes touching, spread the knees wide apart as far as you feel comfortable. You will feel a stretch on the inner thighs and groin area while your upper body rests on your thighs and your forehead on your forearms. Take long breaths while holding the pose for a few seconds. The posture can be easily performed by anyone and offers a deeper sense of calmness.

Lion pose (Simhasana)


The pose is said to be quite effective in getting out of the state of anger. Get into a kneeling position and spread your knees wide apart. Press the palms into the floor with your wrist facing forward stretching your forearm. Inhale and then exhale hard from your mouth sticking your tongue out as far as you can. Make a sound like ‘haaahhhh’ so that you can flush out all the heat and tension from the body.



We all know how meditation can help have a peaceful mind. During
meditation, you must focus on your breathing style. When the breathing is deep, it will promote feelings of calmness and you will attain a peaceful mind.

Reverse Savasana (Advasana)

You can also try this pose for promoting calmness. Simply lie down with your face down, tucking the chin slightly. Bring the forehead to the floor avoiding touching the floor with the nose. Take deep breaths and try to hold the position for as long as you can. Your arms can lie along the sides of your body or in front above your head with your palms together in a prayer position.

Fish Pose (Matsyasana)


This pose is an effective way of controlling anger and letting go of negative emotions and temptations. The asana not only helps get rid of stress, but also promotes blood circulation in your head. Sit in Padmasana and grab your toes. Now lean backwards while stretching your neck and spine. Try to touch the floor with your head if possible. Make sure that the back is bent and not touching the floor. Hold the position for a few seconds before relaxing and repeating the pose.

So, you’ve read that yoga can help you unwind and get rid of negative feelings, but you are concerned about not being able to practice consistently?

You should try and give it a chance!

Often, once you start experiencing the benefit of the yoga practice, it comes quite easy to find those minimum 10-20 minutes per day you need!

Of course it can happen that, for various reasons, you are not able to dedicate this time to the practice.

There is a good news though. Even simple breathing can help!

The deeper the breath the better! Keep breathing till the time you feel calmer.

Read more on yogic breath

You can also try to maintain a journal wherein you can keep a track of your progress. You can take a note of how gradually yoga is affecting your overall anger. Also, it has been observed that writing can reduce the intensity of anger.

These days most people have a hectic lifestyle and demanding professional life which induces stress, frustration and anger. Practicing above mentioned simple yoga poses can help in keeping anger at bay and make you a calmer person.

About the author

Katherine Austin is a professional yoga teacher trainer with 10 years of experience in Yoga. She is a certified yoga teacher trainer, in particular specialised in Hatha Yoga, Yin Yoga, and Ashtanga Yoga. Katherine has worked with Chinmay Yoga School for 6 years.

Chinmay Yoga School

Chinmay Yoga is a Yoga School in India which conducts yoga teacher training in Dharamsala and Gokarna. Chinmay Yoga works to spread yoga knowledge by providing free drop-in classes, conducting YTTC Courses in India (Yoga Alliance) with amazing homemade food, great
accommodation with air conditioning and very knowledgeable yoga teachers from India. Chinmay Yoga also works for the nature and surroundings around it by planting trees and installing dustbins in
the city.

Learn more about them:

Website – http://www.chinmayyoga.com
Facebook – https://www.facebook.com/Chinmay-Yoga-523172021363450
Instagram – https://www.instagram.com/ChinmayYoga

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