Gentle yoga I’m healthy life choices were causing negative emotions and I was becoming so angry holding on to anger is very dangerous it’s bad for the heart bad for the immune system and more, if we don’t deal with it now it can lodge in our organs and nervous system as we age so today we’re gonna be saying goodbye to resentment and anger with a simple yoga sequence of standing and floor poses you don’t have to be super fit to do this with me and, if you’re busy even one or two poses will lighten your mood let’s start the healing joining me today Sarah who’s been dealing with a hot temper that comes up sometimes while running her own business and Anita who is also dealing with workplace anger okay let’s begin with a warm up Tad Asana with Sun breaths we’re gonna take the feet a little bit wider than the hips the heels are coming out the toes are coming in. And we have 11 as the outside edges of the feet are parallel with the outside edges of the mat come back on the heels and feel the quadriceps really engaging go to the glutes. And the pelvic girdle squeeze and hug feel the in-breath coming up the front line of the body lifting everything in its path cresting like a wave at the crown of the head and cascading down the back line of the body taking the shoulder blades down sit bones down and grounding through the heels now we’ll take our hands in front of the heart we’ll inhale the arms out and up spread the fingers press down with the heels as you rise up through the fingers and exhale hands to heart center inhale arms out and up touching the fingers at the top of the inhalation.
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And then exhaling this lion’s breath inhaling arms out and up exhaling audibly using the Lions breath here these movements are excellent for releasing a lot of pent up energy that we feel when we are angry we’re moving that energy down into the ground and we’re keeping the upper part of the body free as well there can be a lot of digestive disturbance going on in the belly. And we want to keep the belly nice and open and stretch out move the ribs away from the hips exhale completely and feel the belly come to the front spine inhaling one more time exhale wonderful now we’ll let the arms come to the sides now we’re gonna be moving into some half Sun salutes we bring the hands in front of heart center we come back on the heels really feel grounded energize the legs. And the glutes inhale the arms out and up. And then we’ll exhale forward bend the knees take the sit bones back reach down toward the ground inhale halfway lift lengthen the spine exhale forward fold inhale all the way back up energize the legs and rise lift the arms high exhale hands to heart center inhaling out and up expanding exhaling coming down bend the knees be kind of the hamstrings inhale halfway lift extend the spine broaden the collarbones exhale forward fold inhale arms out and up reaching expanding exhale hands to heart center one more inhaling out and up feel how wonderful you feel as you release all of this tense energy that’s been built up from our emotions inhale all the way back up exhale hands to heart center please continue to enjoy these half Sun salutes and Sun breaths. And we will be back in just a few moments with more yoga solutions for anger Healing Yoga Yoga for real people with real problems for more yoga go to Vision TV CA / healing Yoga Healing problems hi my name is Sarah Gare I won’t tell you my age I am over 50 one of the challenges.
I have is handling my anger I’ve always been a person who loses it very easily. And it does impact my work life. And also my personal life I also run my own my own business and one of the things that I have is I become very impatient, if people don’t follow up with what they’re supposed to do or they don’t meet deadlines I just lose it. And I’m hoping that Yoga will will teach me some techniques on how to be able to handle anger. So that it doesn’t impact my life welcome back in this post we’re dealing with yoga solutions to manage anger though Sarah when you feel a little bit hot under the collar what are some of the strategies that you’ve used that worked Oh normally I put my runners on and go for a run or I just walk away sit down from the TV. And just relax or go for a nice long walk those are all really good solutions and we’re also going to be picking up some more tips today, if you do some of these poses at your office close the door you’ll find them very effective they worked so well for me okay let’s begin with cowcat we come down onto all fours. And the hips. And the knees. And the feet are in alignment the fingers are spread wide apart. And the hands are a little bit forward of the shoulders then you can have your toes turned under to give you a little bit more stability or, if you feel like placing your toenails down that works well next time an out breath comes along we take the sit bones and tailbone down. And we arch up like a Halloween cat inhale let the sit bones and tailbone come up and arch up into a sacred cow. And we’ll just move back and forth in time with the breath releasing the spine when we’re feeling angry these emotions Lodge deep inside all of our muscles and especially our belly organs so moving into cows and cats can be a wonderfully effective way to release some of those emotions now we’re going to extend the left leg and get long spread the toes nice and wide press through the heel. And then let that knee come down opposite leg comes up we’re gonna be extending out through the front hip spread the toes engage the heel and press away. And then let that leg come down.
And then we’ll just go back and forth between these two legs pressing the femur out of the hip socket the leg feels like it’s coming out of the hip this is a wonderful way to release tension in the low belly when we feel angry we have a lot of sensation of tightness and discomfort in the low belly. So these moves are opening up the front of the hip and we’re getting a little bit more breadth as well. Because the diaphragm is also expanding now we’re gonna use opposite legs and arms so right leg comes up left arm comes up we’re gonna get a balance going here turn your toe pads under, if you need that extra support let the palm face midline press through the heel and spread the toes give the back leg an inner spiral. So the toes are pointing down. And then we’ll come back to Center. And the opposite leg coming out right arm coming out press down into the base of the index fingers here on the grounded hand spread the fingers wide of the free hand extend bring the arm out of the shoulder socket bring the leg out of the hip socket and really press the heel away then we’ll come back to Center now we’re gonna come into Lions pose we’re still in table pose. But this time we’re gonna be using the breath to move energy up the front of the spine let me demonstrate we inhale. And then we exhale inhale exhale inhale Lions pose is an excellent pose to take when you’re dealing with anger we’ve all of this excess energy that’s trapped in the body. And it’s also trapped in the throat. And the jaws we feel like we want to say something. But we can’t. So all of that energy is stuck here Lions pose helps move all of that energy out of the cells out of the body.
And it’s very refreshing to be able to express yourself that way in a safe environment now we’re coming to Child’s Pose and we’re gonna rest the forehead we come to table pose again. And we get our bolster or a rolled up blanket or towel handy knees come apart feet come together. And then we bring our buttocks back to a comfortable place. And we rest the forehead down on the bolster let your hands rest on the sides of the bolster to give you a more secure feeling we’re using the breast to take the sit bones and tailbone back and we’re extending through the spine the spine is getting longer. And when we’re resting the forehead it’s a wonderful feeling of safety and security and care now please continue to enjoy Child’s Pose for the next few minutes. And when we come back we’ll have more yoga solutions for anger healing yoga yoga for real people with real problems for more yoga go to vision TV see a slash healing yoga healing yoga yoga for real people with real problems I’m Anita Nickerson I’m 46 years old. And I’m experiencing some anger issues where I’ve lost my temper so some of the issues that I’m experiencing at work it is deadline-driven however it’s mostly due to colleagues that I have been experiencing some temporary issues with I heard great things about yoga in terms of helping from meditative state of mind to call me to person down to helping people keep their reference in terms of an awareness of now. So I’m hoping that I can do a full mind-body experience with yoga welcome back in today’s post we’ve been dealing with yoga solutions for anger. So we need to what does your body feel like when you feel angry I feel very tense I feel very anxious I feel on nerves and I feel like my chest is really heavy and tight I can really identify with that and especially at the workplace we’ve got all these deadlines and pressure. And you know we don’t have an outlet to release some of that pent-up energy. So these poses that we’re gonna be doing next are phenomenal for releasing and grounding anger and making space for us to have that sense of joy and loving kindness which is really what yoga is all about now let’s go into genre Shoshana had to knee pose we’re sitting up on a bolster. So that we can get the hips a little bit higher than the knees which is wonderful for the low back. And then the left knee is gonna stay bent in. And the right leg is gonna come out long we have a tie on stand by a bathrobe tie will work or your husband’s tie or a yoga belt. And we place the belt around the ball of the big toe. And the ball of the baby toe taking the horse reins as it were now we’re just going to see how the hamstrings are feeling here you can press your foot into the belt and resist back with the belt against the foot to just see how things are going and, if you have any tenderness then you can just bend your knee at any time we’re going to take a long slow smooth in-breath lifting the front of the spine and a long slow smooth complete out-breath is going to help us ground in breath lengthening the front of the spine out-breath grounding this whole leg.
And then allowing the heart to come forward we’re bending at the hip crease not at the waist we’re moving the sit bones and tailbone back and down. So this is creating this beautiful forward motion in the top part of the body. But we’d like to keep the front of the chest long and open. So we can get lots of oxygen, if we come down into a curved spine we’re not going to have access to nearly as much breath and that’s just gonna exacerbate our emotional issues we let go of the jaws we let go of the whole face. And we use the Uji breath this very soft constriction at the back of the throat this is going to energize the fifth chakra this is the chakra of purification and detoxification. So we’re detoxifying ourselves of all of the lymphatic waste products that are sitting in the backs of the legs and we’re also detoxifying the mind we’re detoxifying all of these negative emotions and moving them down into the ground engaging apana this downward flowing energy all right let go of that leg. And we’ll switch sides we bend the right foot in bending the right knee and allowing the ball of the big toe. And the ball of the baby toe to be connected to the belt now using the belt to resist against the foot and letting the arms be nice and long it’s creating a little bit of an isometric action here. So we’re engaging the quadricep muscle the top leg muscle we’re gonna squeeze and hug. And then we’re lengthening the hamstring we’re lengthening the back of the legs inhaling and lifting everything on the front part of the body exhaling and taking the heart forward moving the sit bones. And the tailbone behind okay let’s move into a twist we’re gonna be using the bolster to help us. And it has the effect of lifting the ground closer to us. So we don’t have to go quite so deep into this twist it’s very soothing for the spine we take the bolster right up to the hip you could use a blanket or a towel rolled up here.
And then figure out a way that your legs and knees can feel comfortable. And then we’ll inhale lengthen the spine and exhale turn on the axis of the spine toward the back of the bolster. And then another in-breath comes along we lengthen the spine. And then we exhale and let ourselves descend down without losing any of the length that we’ve cultivated when we’re working with these gentle twists we’re engaging the third chakra this is the solar plexus the energy of fire here. And this is where we feel a lot of anger we get hurt. And we feel this ball of heat deep in the guts with these gentle twists were wringing out and isolating all of these negative emotions and we’re using the out-breath to brush them away to move them down into the ground where they can be transformed into something else this is the area where we do our digesting we’re transforming food into energy and we’re also using the energy of the third chakra to digest emotions and experiences into wisdom that is the power of yoga we’re using the breath to move energy to release energy and to transform energy now let’s switch over to the opposite side this is a different side. So you may feel like placing your legs in a different position. But take two breaths to get down we want to inhale and lengthen the front of the spine creating lots of room for the discs and exhale on the axis of the spine. And then we inhale again and exhale come forward let the temple rest down see, if you need to move the bottom hip away from the shortage of the bolster, if we move breath down into the back bottom parts of the lungs we’re accessing a much higher density of those air sacs that exchange oxygen and carbon dioxide. So we’re gonna be alkalizing the body anger has a way of as making acidity happen in the body. So we’re going to be oxygenating and alkalizing ourselves let the out-breath be complete fill the belly come to the front spine pause enjoy that peaceful feeling. And then the in-breath comes now please continue to enjoy this wonderful gentle twist for the next few minutes. And when we come back we’ll be enjoying more yoga solutions for healing yoga yoga for real people with real problems for more yoga go to Vision TV CA / healing Yoga Healing problems use a yoga journal to help express your feelings in a safe way and to chart your progress lessening anger inject humor at every opportunity to maintain a healthy attitude today we’ve been dealing with yoga solutions to manage our anger we’ve been ringing out a lot of energy of these powerful emotions we’ve been grounding that energy and creating space in the body for freshness for fresh limb for fresh blood and to open up to the knowing that we have joy at our core at all times no matter what is going on around us our yoga practice brings us back into the present moment one of the most effective ways to come into the present moment is with this breath practice called bra Murray the bumblebee breath we take the thumbs on to the areas in front of the ears those little tiny flaps right in front of the ears. And we press back a little bit just very gently we take the index fingers. And the middle fingers. And we placed them above and below the brow line the ring finger is going to come just on the outside of the nostrils.
And then we’ll try to get the pinky finger down into the area on either side of the boat. And then we take a long slow smooth in-breath. And then our out-breath is like a bumblebee sound inhaling inhaling let your hands come away from your face. And just rest here in this beautiful energy that you’ve created when we use bra Murray we are eliminating any external stimuli from coming in it’s a very soothing pose. And when you’re feeling anger rising this is a wonderful way to get on top of it now let’s move into shav Asana our final tranquility pose just come right on to the ground let your shoulder blades come down the back broaden through the collar bones let the legs come a little bit apart from each other and rest down allow the whole back line to get wider and flatter let the in breasts open up the whole front line of the body and expand picture any negative energy that’s still inside coming down with the out breaths and grounding let the out-breath be complete touch that beautiful peaceful place at the end of the out-breath. And then let the in-breath come in filling you up from bottom to top let your mind completely rest feel the front brain drop toward the back brain take a long slow smooth in-breath into the whole body breathing in light and spaciousness and exhaling tension exhaling holding letting yourself surrender completely please continue to enjoy sav Asana for at least another 20 minutes. And we’ll see you again next time on healing yoga.