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Rein in the rage

Anger is just another emotion — energy in motion. And like any other emotion it needs an appropriate outlet. Both anger outbursts and suppressed anger are equally harmful. Both show a considerable amount of damage on mental as well as physical health. Yoga has some great techniques to deal with this emotion which is often considered part of one’s personality and, as a result, neglected to run its natural course.

Anger Management Technique

This technique is relatively simple to follow and is quite effective as well. To start, lie on your back.

Then close your eyes and raise your arms straight up towards the ceiling. Make a fist. Now inhale deeply and think of something that would trigger you to get angry.

  • Now, tense your arms and clench your fists and slowly bring your hands down towards your chest (this has to be done very slowly). Pretend as if you are pulling an immensely heavy object down towards you. Continue to let anger flow as you do this. Remain angry.
  • Once your fists reach your chest, exhale forcefully from the mouth and with the outgoing breath release all the anger consciously. Then inhale again, raise your arms and repeat two more times.
  • After completing three repetitions, relax completely in shavasana for one to three minutes. Just observe any remnants of anger which might come up and allow this energy to run its course and then let it go completely.

Chakra Yoga

Chakras are energy centres that reside in the body. An unbalanced or blocked chakra causes illness, ailments and extreme emotions.

When anger is dealt with negatively it is because the chakra located at the solar plex is not operating correctly. The following asanas can correct this imbalance:

1. Bhadrasana Yoga Mudra

Sit in an upright position with legs stretched outwards. Keep both the legs together.

Now pull them inwards.

  • Bend knees outwards and bring the feet towards the body.
  • The soles will have to be joined.
  • Ensure that the toes and the heels are aligned.
  • Now clasp toes and the forepart of the feet with a firm fingerlock.
  • Bend elbows outwards.
  • Bring in heels bit by bit till they touch the genitals.
  • Allow knees to gently bend downwards.
  • Slowly lower knees to the ground.
  • Fix the heels on either sides of the perineum.
  • Remain in this position for about 15 seconds.
  • Breathe normally.

2. Setubandhasana

  • Lie on your back with knees bent, feet together. Keep your arms on your side, palms on the floor.
  • Lift hips towards the ceiling, keeping your feet and palms flat on the floor.
  • Now slowly try to round your shoulders and walk them in. Interlock your fingers here and push your chest towards the ceiling.

3. Ardhakapotsana

Begin on all fours, with knees directly below your hips, and your hands slightly in front of your shoulders.

Slide your right knee forward to the back of your right wrist; at the same time angle your right shin under your torso and bring your right foot to the front of your left knee. The outside of your right shin will now rest on the floor.

Slowly slide your left leg back, straightening the knee and lowering the front of the thigh to the floor. Lower the outside of your right buttock to the floor.

Position the right heel just in front of the left hip.

  • The right knee can angle slightly to the right, outside the line of the hip. Look back at left leg. It should extend straight out of the hip (and not be angled off to the left). Exhale and lay torso down on the inner right thigh for a few breaths. Stretch arms forward.
  • Then slide hands back towards the front shin and push your fingertips to the floor. Lift torso away from thigh. Lengthen the lower back by pressing tailbone down and forward at the same time, and lift pubis towards the navel. Roll your left hip point towards the right heel, and lengthen the left front groin.
  • If you can maintain the upright position of your pelvis without the support of your hands on the floor, bring your hands to the top rim of your pelvis. Push heavily down. Against this pressure, lift the lower rim of your rib cage. The back ribs should lift a little faster than the front.
  • Stay in this position for a minute.

Kapalbhati Kriya

Sit down in Sukhasana, eyes closed and neck straight. Exhale through nostrils, pulling stomach in. Repeat about 40-50 times till you are tired. Keep your body still during the kriya. Then breathe out and relax. Increase to 80-100 times.

Benefits: Helps fight obesity, eliminates toxins from the air passages, thus cleansing body and mind.

Pranayama

Sheetali Pranayama

  • Sit comfortably in any meditative posture.
  • Keep both palms on the knees. Draw out the tongue. Roll it up from the sides to form a tube-like opening.
  • Slowly suck the air through it and fill the lungs completely.
  • After full inhalation withdraw the tongue and close the mouth.
  • Hold breath for sometime and then slowly exhale through nose.
  • Repeat 50 times.
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