Kundalini Yoga to Relieve Inner Anger

This 20-30 minute yoga set is to relieve inner anger. The exercises activate the navel center, and liberate the consciousness from stagnant energy. 

The goal in yoga practice is not to suppress or deny our anger, but to respect it as a primal and potent energy source that can be harnessed and put to work in service of the spirit.  

Lie Down on Your Back

Posture: Lie down flat on your back in a relaxed posture with your arms at your sides, palms up, and your legs slightly apart.

Breath: Pretend to snore.

Photos courtesy of Kundalini Mobile www.kundalinimobile.com

Continue for 1 minute 30 seconds.

Legs Raised 6 Inches

Posture: Still lying on your back, keep your legs out straight and raise both legs up 6 inches from the floor (if necessary, you may place your hands under the buttocks to support the lower back).

This exercise is said to balance anger. It pressurizes the navel to balance the entire system.


Hold for 2 minutes.

Legs Raised 6 Inches with Breath of Fire

Posture: Remaining in the posture with your legs up at 6 inches, stick out your tongue.

Breath: Breath of Fire through your mouth.


Continue for 1 minute 30 seconds.

Legs at 90 Degrees

Posture: Still lying on your back, lift your legs up to 90 degrees with your arms on the ground by your sides.

Movement: Begin to beat the ground with your hands with all the anger you can achieve. Beat hard and fast.


Continue for 2 minutes 30 seconds.

Knees to Chest

Posture: Still on your back, bring your knees to your chest and wrap your arms around them. Stick your tongue out.

Breath: Inhale through your open mouth and exhale through your nose.


Continue for 2 minutes.

Celibate Pose

Posture: Celibate Pose. Begin by sitting on the heels then spread the feet far enough apart so that your hips will fit between them. Moving slowly, sit down on the floor with your feet on either side of your hips. Cross your arms over your chest and press them hard against your rib cage.

Movement: Bend forward and touch your forehead to the floor as if you are bowing and then come back up.


For 2 minutes 30 seconds move at a pace of approximately 30 bows per minute, then for another 30 seconds speed up and move as fast as you can.

Legs Out Straight

Posture: Sit with your legs straight out in front of you.

Movement: Begin to beat all parts of your body with open palms. Move fast.


Continue for 2 minutes.

Standing Bend

Posture: Stand up and bend forward, keeping your back parallel to the ground. Let your arms and hands hang down loosely.

Mantra: Remain in this posture and chant Guru Guru Wahe Guru Guru Ram Das Guru. You may sing to a musical version.


Continue for 3 minutes.

Cobra Pose

Posture: Continue singing. Lie down on the stomach, placing the hands on the ground underneath the shoulders. Lift the chest and heart up first, and let the head follow as you lean back and arch up. Try to straighten the arms but don’t overarch the lower back.


Hold the posture for 1 minute with normal breath. Then begin circling your neck, as you continue singing. Continue for 30 seconds. Then begin kicking the ground with alternate feet. Continue for 30 seconds.

Sat Kriya

Posture: Sit in Easy Pose and close your eyes. Stretch your arms over your head, keeping the elbows straight and the palms together. Interlock your fingers except the index fingers which are pointing straight up.

Mantra & Movement: Begin Sat Kriya in Easy Pose: chant Sat as you squeeze the Navel Point in and up. Chant Nam as you release it.


Continue for 1 minute 15 seconds.

Corpse Pose

Posture: Lie down in Corpse Pose (on your back with arms by your sides, palms face up), relax, and nap.


Continue for 5 minutes.


Anger comes from the place of the Agaan Granthi. This is the area of the heart. It is the blood, it is the circulation, it is the diaphragm, it is the heart pumping. Technically, our whole life depends on this agaan granth

When repressed anger becomes part of the body, we lose our relationship with the Self. Inferiority and superiority complexes, manipulation, and lying are often cover-ups of inner anger. 

This kriya is a means to organize and distribute the energy of the navel center, liberating the consciousness of stuck emotional energy and channeling anger in the direction of one’s will. 

© 3HO. This kriya is courtesy of YB Teachings, LLC.

This kriya was originally taught on September 21, 1988.

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