Simhasana (Lion’s Breath)

Start by sitting cross-legged on your yoga mat. If your knees are higher than your hips, place a folded blanket, cushion, or block under your hips for support. Tune into your breath, noticing any areas of tension in your body. Take a few normal breaths in and out through your nose. For Lion’s Breath, inhale fully through your nose. As you exhale, look toward your nose, stick out your tongue, and make a loud “HA” sound. Picture all your anger and tension flowing out with your breath. Take a normal breath in and out before repeating. Do 3 rounds, then switch the cross of your legs and do 3 more.

Sun Salutations

Stay aware of your breath as you warm up with Sun Salutations. Flow through 3-5 rounds of Surya Namaskar A, then 3-5 rounds of Surya Namaskar B. Move at your own pace, modifying the Vinyasas as needed. Keep your breath steady and move mindfully. After your final round, stand in Tadasana (Mountain Pose) at the top of your mat.

Utkata Konasana Garudasana (Goddess Pose with Eagle Arms)

From Mountain Pose, step your right foot back and turn to face the long edge of your mat. Bend both knees, sinking into Goddess Pose. Check that your knees align with your toes and your ankles are under your knees. Keep your pelvis neutral and ribcage centered. Wrap your right arm under your left for Eagle Arms, or hug your hands behind your back if Eagle Arms feels too tight. Stay low and gently rock side to side. Take 3 rounds of Lion’s Breath. Straighten your legs, then repeat with your left arm under your right.

Prasarita Padottanasana (Wide-Legged Straddle Fold)

From Goddess Pose, straighten your legs and fold forward. Turn your toes inward so the pinky edges of your feet are parallel to the short edge of your mat. Bend your knees slightly if your hamstrings are tight, and clasp your hands behind your head. Keep your elbows close to your ears and sway softly side to side. Imagine stress and anger melting from your pelvis, down your spine, and out through your head. Hold for 6 full breaths, then slowly roll up to stand.

Balasana (Child’s Pose)

From standing, lower into Child’s Pose. Widen your knees so your torso fits between your thighs. If your forehead doesn’t reach the mat, place a block under it for support. Gently rock your head side to side, feeling anger and stress melt away as you release tension in your brow. Stay here for 5 minutes.

Prone Savasana

From Child’s Pose, move the block aside and slide onto your belly. Stack your hands and rest your forehead on them. Make any final adjustments to release lingering tension, then settle into stillness. Rest deeply for 5-7 minutes.

By focusing on your breath and body, you can process and let go of the anger stored in your mind.