Getting angry is a reactive mental impulse. If you suppress your anger, you struggle to manage your emotions. Yoga and meditation for anger management are some of the most effective ways.
We all know that anger is injurious to health, but when anger comes, then where can we think about it. It is said that anger reduces the ability of a person’s mind to think. Repeated anger is not only likely to cause physical harm, but also has a negative impact on mental health and social relationships.
Well, anger is an emotional state but we need some techniques to help ourselves. Meditation for anger management, breathing techniques play an important role to find peace.
Here we explain yoga poses for controlling anger.
Yoga & Meditation for Anger Management
Yoga can help you control anger, irritability, and frustration. Yoga is the key to controlling and processing emotions as well as decreasing the impulses that surround them, which is important for anger management.
There are many yoga asanas to manage your anger at that moment and provide the necessary skills to the mind. So next time whenever you feel angry, instead of adversely affecting your mood and health, sit on your yoga mat.
Yoga Poses for Control Anger
Sukhasana is the basis for starting any asana. Sukhasana is made up of two words, Sukh and Asana. Sukh means being comfortable and Asana means sitting in that position. It means to remain in one position happily.
Bend your knees one by one with both your feet and hit the loincloth. Keep your waist straight. The chest will remain tight and the shoulders relaxed. At the same time, your neck will be absolutely straight. While not moving the neck to the right or left, keep your eyes in one place while keeping them in the middle. Close your eyes and move towards the hand’s position. In this both your hands will remain in knowledge posture.
Balasana (Child Pose)
This yoga pose will feel more like a relaxing pose than exercising and it relieves stress and calms your body.
Kneel down on the yoga mat and let both the ankles and heels touch each other. After this, slowly spread the knees outwards and tilt the body forward. During this, your torso will remain in the middle of the thighs and the forehead will touch the ground. Now move both the hands slowly forward. In this position, try to touch both the shoulders with the floor as much as possible.
Sarvangasana (Shoulder Stand Pose)
Sarvangasana is a better yoga pose to control anger. To do this, first of all, lie down on the ground with your arms and legs straight and while taking a deep breath, raise both your legs straight up. Keep your hips up, straighten the legs, and later try to make a 45-degree angle towards the head. While breathing, support the back with both your hands. In this position, the thumb should be on the front part of the body and the rest of the fingers should be on the back. Raise the legs upwards. Keep the mind completely calm during this asana. After staying in this position for some time, come back to the previous position.
Savasana (Corpse Pose)
To do this, first, lie down on your back on a hard surface and close your eyes. Make some distance between the legs. Keep in mind that at this time you are completely relaxed and both the toes of the feet are bent towards the side. Slowly start paying attention to every part of your body. While doing this the breathing rate should be very slow. Now slowly you will start going into meditation. As soon as you start feeling lethargic, then speed up the pace of breathing.
Meditation Helps with Anger Issues
Those who get very angry must do meditation for some time every day. Incorporating meditation into your daily routine can have a positive effect on your mental health. And gradually you learn to control anger.
According to a study, only meditation sessions may help your body’s reaction to the physical signs of rage and anger.
According to new research, an eight-week program of mindfulness-based 20 minutes meditation practice showed anger management, a calmer and more relaxed physical response to stress and tension. Its regular practice decreases suppression of anger and aggressive anger expression.
This study shows that — In people with a meditative experience, after only 20 minutes of meditation regularly, their heart rate, blood pressure, and breathing rate remained relaxed. Furthermore, when asked to them re-experience anger, the body and mind thought about the anger did not produce any physical response.
Choose a comfortable sitting posture such as Sukhasana, Padmasana, and Vajrasana. put your palm on your knees in Gyan mudra or Unmani Mudra and Close your eyes. Take a slow breath in and count each inhales and exhales from one to 10 and then back down to one. Don’t let superfluous thoughts come to your mind. Concentrate and focus on yourself. Slowly move away from the focus point. Stay relaxed but inhale and exhale slowly and slowly open your eyes too.
Regular practice of Unmani Mudra calms the mind which helps in reducing disorders like anger and stress. For this, sit in Padmasana and focus all your attention on the area between your eyebrows. The area between the eyebrows is also known as the third eye. Remove all negative thoughts from your mind and try to focus the mind on one point.
Regularly practicing Gyan mudra, our body, and mind remain healthy, due to which the level of anger also decreases. To do this mudra, straighten your hands, after that you join your index finger with your thumb.
The answer to the question of how to reduce anger is also hidden in the process of breathing. In fact, anger can be controlled if one takes deep breaths slowly for a few minutes while concentrating. To reduce anger, it is good not only to take deep breaths but also to take deep breaths while counting. Like meditation, both of these processes can calm the mind.