Yoga For When You’re Angry

– 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)


  1. Embrace โฃ๏ธ 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 ๐Ÿง˜โ€โ™‚๏ธ practice was all I really needed. I feel happy and calm again. Namaste ๐Ÿ™ โ™ฅ๏ธ

  2. 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.



  3. 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 ๐Ÿ˜‚ It turned into real laughter very quickly and I had to pause the video because I had tears in my eyes.

  4. 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 ๐Ÿ’•๐Ÿ’ž๐Ÿ’—๐Ÿ’“๐Ÿ’–โค๐Ÿ™๐Ÿ™

  5. 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 โค

  6. The laughing was amazing and contagious! I couldn't stop laughing ๐Ÿคฃ. I wasn't so much angry today more frustrated and that laugh helped me let it all go and leave it on the mat!

  7. 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!!!!

  8. 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.

  9. 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.

  10. 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 ๐Ÿ˜ 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? ๐Ÿ™Š๐Ÿ™

  11. That was soooo good Adrienne thank you for showing me how to discard feeling that no longer serve me. Iโ€™ll be practising this more often.๐Ÿ˜˜๐Ÿ˜˜

  12. Decided to do this video after I laid out my mat and my puppy tore a huge hole in my mat! ๐Ÿ˜ญ but it was a good choice!! In other news….any suggestions for a good mat?? ๐Ÿ˜‚

  13. =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.

  14. 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!

  15. "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.

  16. 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.

  17. 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 whatโ€™s all my alarms Love always and I never wanna forget my buddy Benji๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐Ÿ’–๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐ŸŒน๐Ÿง˜โ€โ™‚๏ธ๐ŸŒน๐ŸŒน๐ŸŒน๐Ÿ’

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

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

  20. 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!

  21. Thank you for this Adriene, I had a surprise, so angry yesterday, horrible situation of relative's chronic mental illness , no hope, they will not help themselves, going to hell in a basket -. When I did this practice started crying – so one emotion is hiding behind another ! what you do so beneficial I have found all talking therapies and all medications worse than useless i.e. they make everything WORSE,, however every morning when I wake up feeling dreadful, these practices have 100% success rate in improving physical and mental state !!

  22. Thank you for this video to help resolve a bad mood!! It really helped me after a particularly nasty shift at work. It also happens to be an excellent series, physically and breath-wise, to follow bartending for 8 hours… coincidence?! Anyway, I can already tell I'll be returning to this one after late nights at work, instead of having three glasses of wine to calm down.

  23. Guess I was in a really bad place, I cried when everyone laughed. I still feel better from this practice though. Thank you.

  24. thank you so much i was mad at my friends because i got hurt and they started laughing and i thought because how i fell but they said "h-how laughs how you fell" it broke my hear i got so angry i had to fake being sick and go to the nurse from how mad i was

  25. Started laughing, then it turned into bawling my eyes out. What an effective method to let to good in and get the negative to flow out! Thank you!

  26. Totally needed this today. Tried to talk to my colleagues about how bad fast fashion is and it turned into a disrespectful argument – I was on the brink of tears at work and so angry with them and for everyone else who won't change for the sake of our planet. This made me feel so much better but still feeling sad at the situation.

  27. THIS is honestly great.
    I definitely didn't expect it to work this well.
    Don't get me wrong, your practices are great but sometimes my body sabotages itself so that things seems harder than tgey actually are.
    THIS practice however was cleansing.

  28. Just the sound of Adriene's voice makes me feel better. Thank you for the video. Namaste๐Ÿ™ ps the laughing was so funny.

  29. Loved loved loved the loughing part , really weird , but so benefitial , thanks sooooooooo . U wish you where my instructor

  30. After laughing, my ab-support was like 'rest time!', but then it became shaky and I started to cry. So I was like, wtf? And corrected my inner support, and the inner smile replaced the fearful crying. Super metaphorical! So much of this physical learning experience seems scientifically related to the emotional being. And there I was, taking self-esteem related stuff 'personally', all my life…hahahaha, so is it shyness, or laziness? We only learn to build energy from direct experience, thank you for the wondrous guidance

  31. You reminded me today why I want to teach yoga to children!
    Thank you so much for everything you do Adriene ๐Ÿ’•โœŒ๐Ÿฝ
    Namaste โœจ

  32. I'm just going to say that your existence has been such a blessing to my life. This was a necessary practice. ๐Ÿ’™๐Ÿ˜‚

  33. i do return to this video whenever i get angry at something that i can't control at that moment. i now know that the anger is only destructive for me, it doesn't contribute to the situation in any way. it's difficult sometimes to tell your emotional mind that, or make it react more rationally.
    would you consider doing an updated version of this video? maybe dealing with the more existential anger that occurs sometimes? anxiety and stress are contributors, sure, but i'm perhaps talking about the anger directed at the world, at our fellow humans, at the society we live in, international and local… maybe an updated practice to accept that anger and deal with it more eloquently (in addition to doing our part with our actions) than let it eat away at our spirit… just a thought ๐Ÿ™‚ xx

  34. I do yoga with you everyday (NEWS FLASH, you're my BFF) and NEVER comment on any of your videos (for no particular reason), but today feels right. I woke up SUPER pissy and this turned my mood right on around. Embracing what embarrassed you, cursing at life, laughing at nothing…it brought me down. I do adore you, Adriene, please never stop being you and bringing us all together through yoga. ๐Ÿ’š

  35. I wasn't angry, I was curious. Oh, don't get me wrong! I DO get angry! But just not at the moment I did this practice. And do you know what? The next time I find myself beginning to wind up, start to seethe and steam, I'm going to remember this practice and I think I'll laugh…. I LOVED this!!! Thank you Adriene. Don't ever be shy to find what feels good!

  36. This. Helped. SO. MUCH. Thank you once again Adriene. For me, underlying anger is always sadness so as soon as I lay on the mat and the first frustrations came out, I started sobbing through this practice… Rough, but so needed. And then the laughing part… was just the most beautiful gift to get my spirits up again. Thank you !!! You are truly wonderful. Love from Amsterdam.

  37. not yoga against angry …better yoga for happyness !โš ๏ธโš ๏ธโš ๏ธ if u called against angry it pull angry energy angry is a bad word tho!

  38. Today I decided to replace my Home practice with this one because life happens and this practice is what came to mind ๐Ÿ˜‚ you constantly said to us something like "the practice will be here when you're ready". And now I'm feeling better so tomorrow I'll do the Day 20!

  39. THANK YOU Adriene, you helped me so often. But today was especially hard and challenging. I feel better ! And from anger to laugh to tears I feel genuinely at peace. Thank you. Laughed my ass off, cried my heart out, left it on my mat. Namaste.

  40. I wasn't in a good place today and didn't feel like laughing. Well, I did because your laughter is contagious but I cried afterward. Guess I needed both ๐Ÿ™๐Ÿฝ

  41. Adriene, thank you so much for sharing your wisdom in such a humble way. You are young and you are wise, without pretension. Simply wise. The universe gave me a gift, which was to find your channel a year ago. Following your lessons dutifully and passing by to share a lot of love and gratitude with the community! This video rocks, the laughter is the cure after a day at the office. We are just humans after all. Namaste sweetheart!

  42. Just got into a huge fight with my mom and possibly fractured my knee
    So wasnโ€™t able to really move my left leg-
    my mom and I donโ€™t talk to say the least

  43. Adriene, you're amazing! The humor you add to your videos always makes me feel EVEN better! This really worked for me, thank you so much! ๐Ÿ™‚

  44. Hi, I don't even practice Yoga, but I am looking to start Yoga for weight loss and stress reduction. My actual google search was "i hate yoga for beginners and I got "Yoga for when you are Angry" and I didn't know but that's exactly what I needed. I didn't even do this on a mat! I did this Yoga while sitting in front of my computer. I have so many reasons for wanting to lose weight but I also have reasons for wanting to distress and i feel like this video helped in less than 20 minutes? That's amazing,

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