Yoga For When You’re Angry
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– What’s up my friends? Welcome to Yoga with Adriene. I’m Adriene and today we have yoga for when you’re angry or pissed off when you feel disrespected, when communication wires get crossed and you know, shit hits the fan. I have your back. Let’s hop on the mat and get started. (light acoustic music) – Alright, my friends, so we’re going to begin in an extended child’s pose. Knees nice and wide. Big toes kissing. And heart melting to the earth. Walk the palms out nice and slow. If this isn’t comfortable for you, then you might just start this first beat in a comfortable posture, any choice, cross legged or on the
knees or even in a chair. We’re just going to take a second to kind of acknowledge how we feel and connect with the breath. So, I’m going to do it
in extended child’s pose. This shape, total surrender shape, right? So, come into a surrender shape, whatever it is for you. And I’ll start by not showing my underwear on YouTube, although that
could change your mood. Okay, sorry, excuse me. Forehead melts to the earth. Heart melts down in extended child’s pose. A little humor can always help too, in all honesty. And then take a second
to notice your breath, and you know, we begin yoga practice a lot by saying, well I never do this, but there’s this idea that
we’re supposed to be able to clear our mind, let go of our thoughts. And while that, yes, is the intention, perhaps on a day like today, a moment like now, that is difficult. There’s also this common thought that, you know, the yogis, that’s those of us, us folks trying to fight the good, conscious fight, are, you know, always happy and without anger or fear or jealousy or any of those things that, of course, we are with, we are all with those things because that is life and our nature, human nature. So, today in your surrender shape, wherever you are, even if you’re
just staring at the video, take a deep breath in and
just acknowledge how you feel. Whatever’s going on, acknowledge it, notice it. (deep breathing) – And the idea is that we’re not trying to hide anything in the yoga practice or check out, but rather check in and wrastle with our feelings and learn how to maybe deal with it in a way that is constructive instead of destructive. So, take a note of that, and give thanks because already you’re doing
something constructive. So, there’s no judgement
if you get pissed off and you go punch your pillow or you know, do whatever it is you do. But you can give thanks and maybe release a little bit of tension knowing that man, you’re
doing something awesome right here, right now, even if you don’t do this whole video. (deep breathing) – And we’ll begin to deepen the breath as a way of acknowledging our feelings, acknowledging ourself, and a way of smiling, giving thanks for this moment that we’re
giving something new a try. (deep breathing) – Then, slowly, we’ll come from this extended child’s pose to the belly, or if you’re in a seated posture, go ahead and come on to your belly. Oh yeah. And then we’ll draw the elbows underneath the shoulders, press into the palms in a kind of classic yoga shape here, just to kind of focus us in the moment. We’ll press into the tops of the feet, come to a sphinx pose, loop the shoulders, press into the palms, and
see if you can really, really press into the earth with
everything that’s touching. So, maybe engaging the tops of the feet so that the knees lift a little bit here. Maybe pressing into elbows so we can find length through the torso and spine. If you really want to go for the gold, press into all ten knuckles strong, imagine tearing your yoga mat in half cause you’re so angry, but here we are doing something constructive, aware. Pressing down all ten toenails. Ooo, I hate when yoga teacher
say toenails in class, and I just did it. Not really, I don’t really hate it, but it’s just funny. And then one more breath. So, really pressing into that pinky toe is what I wanted to say. One more deep breath
here, good, good, good, and then release. Oh my gosh, yes, to my all time favorite. Palms stuck together for a
little pillow action here. So, take a look at the video, and then when you feel like you have it, come to this radical yoga posture. If you have a pillow handy or anything at all, you can even use it. So, if you have a nice pillow, you can grab the pillow like this. I have this little thing here. Lay my brain here. So, but it’s not necessary. Shake the hips a little left to right. And find what feels good in this moment. Then we’ll bring the two big toes in, and splay the heels out wide. See if this feels good for you. For some, it can feel quite comforting. And, if not, let the toes open wide, and see if this feels good for you. Toes out, so for me, my hips don’t play like that. Homey, don’t play like that in my hips, but if for you they do, you
might want to come here. See, I think of everything. And then, if neither one of those, maybe it’s just straight out. So, we have in, we have out, and we have straight kind of in line. Just find a place where you
can relax in the lower body. If you have props, if you have blocks, you can even bring the arms up on blocks and the head down to a block here. So, we’re preparing for a crocodile breath as we call it. And there are many ways to do crocodile. But today we’re going to
keep it really simple. Bring your awareness to your breath. Relax through the hips, the
legs, the ankles, the feet. You can close your eyes here, and relax best you can through the neck. So, it’s why it’s helpful
to kind of get comfortable and adjusted in a way that you can relax through the neck, the shoulders, the arms, the elbows. Relax your jaw, soften
through the skin of the face. So, if you’re clenching the eyebrows, relax my friend, soften. And then I’m noticing for some reason I’m clenching my right butt cheek, so I’m going to soften that. So you just kind of need to
do a full body scan here, and really, you owe it
to yourself to do that. Letting go in any place where you might be clenching or holding tight. Then back to the breath. (deep breathing) – In crocodile breath,
essentially we’re using gravity to play with this relaxation, this integration of the breath all the way down to the lower belly. So, as you breathe in through the nose, see if you can allow the breath to expand in the abdomen, and with the support of the earth here, you can really feel where it goes. And kind of where it’s getting stuck. This is tricky at first, and you might want to give up right away. I encourage you to stick with it. Play with your breath. Seeing if you can use the inhale through the nostrils to expand the abdominal wall, the
abdomen, the lower belly. (deep breathing) – You can feel those muscles. As you breathe in, you can feel them dropping, pressing into the earth. (deep breathing) – Then bring your
awareness to the rib cage, just adding another layer here. On your next inhale, see if you can expand through the ribs even more. Again, feeling the abdomen, but also now expanding through the rib cage. Play with that inhale. Play with the way in which your ribs maybe press into the earth as you breathe in deeply. (deep breathing) – Now, stick with it, stick with it. And bring your awareness
to your lower back body. Inhale, see if you can stretch
the skin of the lower back. Relaxing through the glutes. So, there’s a lot to play with here. (deep breathing) – Keeping playing as you inhale. This time, see if you can
take an inhale so long that just when you feel like you’ve taken in all the air, you take
in a little bit more, little sip more. Then hold at the top, and slow and controlled exhale. (deep breathing) – Couple more times just like that. (deep breathing) – And on your next exhale, see if you can kind of just push out all the air, and then at the end, push out a little more. (deep breathing) – Awesome, then slowly, nice and slow. Totally zenned out by
that crocodile breath. Whoa, lift the head. Draw the palms underneath
the shoulders for support. Curl the toes under. Come to all fours. One and one only downward facing dog here, as you slowly lift the hips. As you lift the hips up high, take a deep breath in, bend the knees. As you exhale, drop the
heels, melt your heart back. Inhale, bend the knees. Press away from the earth. Exhale, drop the heels, let it go. Shake the head a little yes, a little no. And then, slowly lower onto the knees. Swing the legs to one side, any side. And come to lie flat on your back. Allow the legs to extend out long. Get comfortable here, arms
resting gently at your sides. Then crawl the shoulder
blades underneath you here so that your chest can
really open and relax. Just kind of neutrally, naturally. So, it’s all connected right. You’d be surprised sometimes how the more we kind of hold things in and tighten up, that manifests
in the body, as we know. So, take a second to really crawl the shoulder blades underneath you, open to the chest, imagine
a little sand bag here, little sand bag here. Maybe windshield wiper the feet. Then, I wasn’t going to do this, but I’m going to do it anyway. I’m just feeling brave. I wanted to do this, but then I got shy, and now I’m going to do it in the moment. My teacher used to do this with us, and it really helps, but it’s also really silly and kind of, I mean I used to think it was so stupid. So, we’re going to laugh, and we’re going to do
it for up to 30 seconds. We’ll see how far you can get. So, you come into a
little corpse pose here, and you’re just going to start laughing. Ready? Go. (laughter) – And eventually, your fake laughing leads you to really laughing at yourself. (laughter) – Keep it going. Connecting to the same muscles that you did in crocodile breath. (laughter) – And then, let it rest. I’m so embarrassed. I’m like getting high, but it’s so great. I’m glad I didn’t skip that. (laughter) – And then sigh it out, let it go. It’s great when you do that with a big group of people too cause you do get lost in it. Your Judgy-McJudgerson mind just escapes you faster than you would think. Okay, clench the fists together. Clench hard, squeeze the
toes, engage the legs. Squeeze, squeeze, squeeze. Lift your heart. Squeeze, squeeze, squeeze. Squeeze, squeeze, squeeze. Clenching, clenching, clenching the jaw, the face, squeeze everything,
clench your fists. Take a deep breath in. And then exhale, let everything soften. Let everything go. Close your eyes. Let your breath return
to it’s natural rhythm. It’s natural ebb and flow. Mindfulness. Total winner in my book. Blanket your body in a soft white light. Take a second to do absolutely nothing. Whatever works for you. Hopefully this video has guided you to a place where you
feel a little bit better. Acknowledged. Connected. And in control. A little bit of yoga goes a long way. I commend you, I applaud you, I laugh with you, I am so proud of you and me for at least trying to use mindfulness and the tools of yoga to live in a conscious, happy way. Understanding that we
still get pissed off, and ticked off, and angry. It’s part of being human, being awesome. So hopefully you feel
a little more balanced, a little more blissed out. Stay here as long as time allows, and when you rise up, see if you can let some of that energy that wasn’t serving you, see if you can let some of that shit go. Leave it on your mat. Peace everyone. Namaste. (light acoustic music)

100 thoughts on “Yoga For When You’re Angry

  1. Thankful for this video! Working in customer service at the “most wonderful time of they year” can be draining. I felt bad for feeling angry but this helps me remind myself it’s okay and to acknowledge my feelings but not letting them be destructive. ❤️🤗

  2. I know you made this years ago but I just wanted to say how much this helped me.
    I felt very disrespected yesterday and was trying to move past it and let go of all that. Everything you said and did really helped me get to a better place. Namaste and thank you. 🙏 💖

  3. when my dog heard you laughing on the video and me attempting to do the same her head popped up and her tail started wagging, she was feeling it too. Thanks for always being a light in my day I really appreciate it.

  4. I rolled my eyes when you said we were going to laugh because I didn't think I would be able to. It was hard at first but by the end I was truly laughing at myself and with you! This was just what I needed. Thank you for being you 😘

  5. Love this one made me laugh when feeling grumpy and tired. Way to go Adriene and the laughing reminded me of my childhood when my grandma used to do the laughing policeman to make us laugh!!

  6. Thank you so much for this Adriene. I was having a terrible day and I was consumed with negative thoughts, and I knew I'd act out of turn if I didn't properly channel my frustrations. Luckily I turned to Yoga, I feel much calmer now. Namaste.

  7. I was so angry at a girl in my college class who'd been horribly bigoted today..Thankyou Adriene, I feel so so much better! The laughing (despite feeling a little crazy) was so fun <3

  8. I was talking to my best friend about one of many, MANY frustrating conversations I had had with my dad. She suggested that, "ya girl, Adriene" might have something to help me lower my adrenaline and cortisol. What do you know. I searched yoga for anger and Adriene was the actual first result.

  9. I just came back from a rough day at work, and was angry and sad at the same time. I never experienced laughing on the mat and would probably never allow myself that at the yoga studio. You’re thousands miles away from Paris, France, yet I feel like following a friend who has my back. This yoga session saved me from a crappy evening reviewing everything that went bad and for that, i’m super grateful !!
    Bests from France !

  10. Can't believe I missed this video when it was released… thanks Ade for this session, yoga for when shit hits the fan! you are my hero, my master, only you dare. And laughing on the mat has been the perfect way to leave the anger …. and move into what feels good 😉

  11. Adriene, I found your channel about a month ago and have been doing videos maybe once or twice a week since then. This past Sunday, I ended a long-term relationship and have today entered the anger stage of grief. I went for a long run, screamed and yelled and basically threw a fit, and still didn't feel relief. I know this video is quite old and doubt you still read the comments on it, but following this video is what has finally calmed me down. Thank you for what you do.

  12. You are such a diamond. I started off so conscious of laughing with others in the next room but ending up properly belly laughing. Just wondered do you have a faster, maybe flow type routine you would suggest for when you are angry, this was great and definitely worked, but sometimes I like the quick blast through it approach! Although I suppose I can always go for a run for that!

  13. This was so great. I had never tried crocodile breath before and it totally zenned me out! Will be adding that one to my arsenal of helpful tools for sure. OMG when you said you were so embarrassed I lolled even harder. It's so weird and cute to feel like you're friends with someone you've never met before. Thank you Adriene!

  14. Thank you for letting me try yoga at home. It's helping me sleep, reduce my stress, anxiety, improve my flexibility and my focus! I am so grateful you decided to start this channel!!!

  15. It was freeing. I did laugh with you Adriene. Haha! I love it. It was like laugh therapy. I'm totally feel relieved. Sometimes you're upset for various reasons and I recommend this practice is really fantastic. It cures the bad emotions. Thank you.

  16. The laughing 😂 part is awesome…first it was strange, but then I saw my cat staring at me, I bursted! 😂😂thks for your videos and awesome energy!
    Sonia

  17. Some anger can’t be laughed off! Like when the Air Force puts your brother in a broken airplane and it crashes and he dies!!!! What yoga can fix THAT?!?!?!?

  18. This took me back to one of your live classes last year in London, where you made the around 100 people attending your class laugh out loud until we barely could stop ✨ Thank you Adriene for being so real, and spreading so much love ❤️

  19. I had a fight with my sister and it’s hard for me to be like whatever.. wasn’t a nice fight, she was so mean to me and I almost slapped her.. my mom keeps telling me that I need therapy and take pills to calm down.. I searched if you had this type of routine for anger, feeling less angry, you actually made me laugh, going to do this more often, thanks a lot‼️🙏🏻💕

  20. So frustrated, angry, and exhausted from work. The fake laughing was fake the whole time, for me, but when I stopped I felt a genuine smile. Namaste 🙏🏽 ❤️

  21. Adriene, THANK YOU for this incredible video. Super helpful when stressed and angry. That session was such a relief. THANK YOU THANK YOU! Namaste.

  22. I love love LOVE the crocodile breath in this! I've been watching Yoga with Adriene for a few years now and I never came across it until this video. I always have trouble with really breathing into my diaphram and that exercise helped me to become more mindful in regards to how your muscles feel when you are really taking a full, deep breath. Not to mention that you feel completely zened out afterwards … 😛

  23. This video was perfect, it literally felt like you were talking specifically to me. I absolutely love your videos and I'm forever recommending them to everyone! Rock on, queen!

  24. How can you stay angry when your cat comes over while you are laying on your belly, purrs in your ear, and then settles in on your back and then holds on for a little cat-cow stretch? 🙂

  25. I wasn't angry (maybe still sleepy) – but especially benefitted from the laughter, also the crocodile breathing! Thank you Adriene xx Namaste 💟💟

  26. Day 17 of EMBRACE this seemed like a no yoga practice but of course everything we do with you Adriene is yoga. So I totally went with it and got lost in your laughter and chilled and relaxed and now I feel nothing would phase me, no bad thoughts left ! It will be a good day ! See you tomorrow on the mat 🧘🏼‍♀️🧘🏻‍♀️🙏💞

  27. #ywaembrace day 17: This is the first time doing this video. I'm not angry at the moment but I tend to be angry a lot. This video is great. And you'll laugh at least once.

  28. Part of the Embrace month now in Jun 2019. This was so good! Love the surprise! Awesome. 👍😂 (ha! I commented 10mths ago! Ok ok into the faves playlist you go. 🤣)

  29. I have been practicing with you for 3 years now. Boy, how come I didn't know about this practice? Thanks to the June calendar I found this 😂

  30. Loved today’s practice! Especially the laughing bit. I was laughing for real by the end of it. Thanks for putting a smile on my face ❤️ Namaste 🙏

  31. Oh Adriene, thank you soooo much for this one. I blimming love you. Thank you for making me feel totally marvellous. I’m going to laugh more because of you. Your the BESTEST 💖

  32. Embrace ❣️ Wow! Been a while since I wrote anything here. I had a little bit health issues but now I am great again. Rediscovering YOGA since July 1st after 5 weeks without this amazing practice. Today after difficult day at work yoga 🧘‍♂️ practice was all I really needed. I feel happy and calm again. Namaste 🙏 ♥️

  33. EMBRACE day 17

    As silly as it may seem, the laughing is actually quite profound. I tried faking it at the beginning then it turned out real, but quickly it faded because I felt embarrassed and ashamed of being judged for basically expressing my emotions. Emotional traumas and suppressed emotions are dealt with through these kind of active practices. I need to dig more of these.

    Namaste.

    #ywaEMBRACE #FWFG

  34. I thought I was in a good mood when I started this video, but I feel like I'm floating on air after the laughing 😂 It turned into real laughter very quickly and I had to pause the video because I had tears in my eyes.

  35. This practice was so much fun no joke, my soul enjoyed this practice really, the laughing session was a lot of fun, thank u Adriene for another awesome fun practice, love yuh and Namaste Everyone 💕💞💗💓💖❤🙏🙏

  36. I love how many of these videos this month are for being moody and cranky etc, as if you knew before hand that my June was going to suck and I'd be in dire need of this. Love you Adriene, your laugh is so contagious I did start laughing out loud alone, like a crazy person. Thanks for everything. EMBRACE ❤

  37. The laughing was amazing and contagious! I couldn't stop laughing 🤣. I wasn't so much angry today more frustrated and that laugh helped me let it all go and leave it on the mat!

  38. When I started fake laughing my dog came over and started licking my face ( I think my fake laughter had her worried about me). When she got her tongue up my nose I started laughing for real. lol yoga with dogs is awesome! Namaste!!!!

  39. Didnt realize how much I needed this very practice until I was doing it and laughing right along with you. Thank you for not skipping that part! Felt so good, even if you have to take it at first.

  40. You feel disrespected, a line has been crossed. You really had me there, Adriene. I kinda want to believe that you're able to read our minds across these teeny tiny screens. Kidding aside, my work day ended awful. I'm glad that this video brought me into a better place. Thank you so much for that crocodile breathing and that fist and jaw clenching. After releasing them, I kinda felt emotional. I got overwhelmed and wanted to cry. I felt better after. Thank you Adriene and the whole crew. You guys are an angel. Even the sound of your voice makes everything seem like a safe place for me.

  41. Thank you so very much Adriene for making me realize JUST NOW how big my lung capacity has gotten from doing yoga!! I can not wait to go swimming and test it out 😁 Also, the laughing part was fan-f***-ing-tastic!! You should bring that one back in a new video. People need to learn to laugh at themselves more. Life ain't gotta be so serious, ya know? 🙊🙏

  42. That was soooo good Adrienne thank you for showing me how to discard feeling that no longer serve me. I’ll be practising this more often.😘😘

  43. Decided to do this video after I laid out my mat and my puppy tore a huge hole in my mat! 😭 but it was a good choice!! In other news….any suggestions for a good mat?? 😂

  44. =Definitely different strokes for different folks for sure on this video. If you just need comfort for your anger, this is perfect. It's almost entirely still & if you're neurotypical you'll love that there's CONSTANT TALKING so loneliness will be soothed.

    If you're also an Autistic Adult or the type that gets irritated being chattered at, this is the sensory equivalent of a day on a sandy beach.

  45. Came back to this practice today. So glad for it – that it exists. The laughing part turns out to be my favourite part of the video. Thank you for your wise words, namaste Adriene!

  46. "Not showing my underwear" made me laugh until I had to stop. And I did this routine on a bear of a day. It was so much fun. Thanks.

  47. Today I was angry because of a little things and I wanted to do this practice again. God! I'm feeling so peace now. Anger is gone. Like being put me under anesthesia. Like a restorative sleep all night long. Wow! I really did laugh with you. Very freeing. Namaste.

  48. Choose the most beautiful woman Adriene I love everything about you and how you perform with great state of the art yoga and different techniques I committed myself to you what is a beautiful wonderful feeling that I can appreciate what’s all my alarms Love always and I never wanna forget my buddy Benji🌹🌹🌹🌹🌹🌹💖🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🌹🧘‍♂️🌹🌹🌹💍

  49. I love the Laughing it actually got me going and i kept laughing even minutes after we started. That was a good Idea

  50. You are not from this world, Adriene… you’re too nice! LOL Thank you so much for everything! Your channel changed my life! There’s always a Yoga video that suits my current mood and I always feel so much better! Lots of love!

  51. Wow, this was amazing!

    I was feeling very angry and frustrated about something today. So while I was following along to your video, I allowed myself to feel my anger as deep as I could, while I was in each pose. Doing the pose while feeling my emotions really allowed me to yawn deeply into my body and in the breath release the anger with every yawn.

    Adriene thank you so much for sharing this video with me!

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