Anger, Yoga and You...

When anger rises - whether it’s sparked by a stressful work situation, an unexpected remark from a loved one or even frustration with ourselves - our first instinct is often to push it away, to react or to numb it.

Friends and self-help books tell us to “let go” “let it out” or “don’t feel that way,” but what if those very reactions make it harder to find clarity and peace?

Classical yoga and Zen offer a different perspective to our Western experience of anger.  Whereas Western psychology often frames anger as something to control, regulate or safely express, yoga and Zen frames anger as something to observe, understand and transform from within. 

Anger is not something to be denied or thought of as 'bad' - it’s an energy to be understood, transformed and integrated, used as our teacher. As Shunruy Suzuki says: "you should rather be grateful for the weeds, because eventually they will enrich your practice.’”

What Yoga and Zen Teach About Anger

In yoga, Patanjali’s teachings encourage mindfulness of all emotions, including those we label as negative.

Anger is recognized as a vrittis - fluctuations or agitations of the mind. A signal that something within us is being triggered.

Examples of vritti include:

·       Fear or anxiety - restless anticipation or worry about future events.

·       Jealousy or envy - discontent when comparing ourselves to others.

·       Attachment or craving (raga) - clinging to people, objects or outcomes.

·       Aversion or hatred (dvesha) - pushing away what we dislike.

·       Pride or egoism - identification with status, achievements or self-image.

·       Grief or sadness - mental disturbance arising from loss or disappointment.

·       Restlessness or agitation (chitta vritti) - general unease, scattered thinking or agitation without a clear cause.

Rather than suppressing vritti, yoga invites us to observe it with honesty and curiosity.  No judgment – not trying to fix it, but to observe and understand it first.  Zen practice aligns with this approach, teaching that intense emotions can be seen as waves in consciousness - impermanent, instructive and ultimately manageable if we do not cling to them.

In both traditions, the path isn’t about becoming emotionless. It’s about cultivating a relationship with our emotions that doesn’t harm ourselves or others. Anger included. By doing so, we can move from reactive patterns to deliberate, grounded responses.

Observing Anger in the Body

Anger lives in the body long before it reaches the mouth. We may feel tightness in the chest, heat in the face, tension in the shoulders or a clenched jaw. Yoga and Zen teach us to bring awareness to these physical sensations. Simply noticing them - without judgment or immediate action - is the first step toward transformation.

For example, in a situation where someone annoys you, you might feel irritation rising. Instead of immediately snapping at the person who triggered it, you can gently ask yourself: What is this anger showing me? Where is it in my body? This awareness creates a pause - a space in which choice becomes possible.

Transforming Anger Through Practice

Anger has power. It can be destructive if unchecked, but it can also be a source of insight and motivation. In yoga, active practices such as vigorous asanas, controlled breathwork or even fast-paced vinyasa flows can help release pent-up energy safely. Zen approaches, like mindful sitting (zazen) or walking meditation, encourage us to witness anger as it arises, watching its impermanence and avoiding attachment.

I remember recently feeling frustration when my partner criticized me. My first impulse was to lash out mentally - criticizing them in my mind, a sharp response ready. I noticed the sensation of a frown on my forehead, my jaw felt tight.  But by acknowledging what was happening ‘under the skin’, noticing my reactive anger, I first took a moment to breathe.  Without immediately reacting, I gave myself a choice: I could either escalate the situation or respond with calm. I chose to speak calmly. The anger remained for a short time, but it became a guide rather than a weapon.  I realized where it came from, what it was about (me) and how I could use the information for future criticism.

This is the essence of yoga and Zen work with anger: we don’t need to eradicate it. We learn to use it as a teacher. It shows us where our boundaries are, where old patterns are stored and where our expectations clash with reality.

In the second chapter of the Yoga Sutras, Patanjali introduces the idea of tapas. (No, not the Spanish snacks.) Tapas can be translated as “to burn,” like purifying by fire. This is why yoga can be thought of as a kind of inner alchemy.

Patanjali writes: “Kriya yoga, the path of action, consists of tapas (self-discipline), svadhyaya (self-reflection), and ishvara pranidhana (devotion to the divine).”

By emphasizing tapas, he’s highlighting the transformative potential of difficulty: our suffering isn’t something to bypass or escape - it’s an opportunity to refine and strengthen ourselves.

Practicing tapas begins with honesty and awareness. It means pausing before reacting impulsively to pain or frustration and allowing ourselves to feel it fully. Even noticing it for a single breath is practicing yoga. Only from that space can we begin to reflect on why we’re suffering and gradually discover that we already carry the inner resources needed to navigate it.

In daily life, this might look like noticing the sting of a critical comment and pausing before responding. But it's important to realise also that tapas doesn’t mean having no healthy boundaries or being a doormat, always saying yes, being kind to people who are not, or tolerating harm or abuse. It’s about using the experience to illuminate unhealed patterns and deepen understanding. Like fire, the energy of tapas can transform - anger, hurt and frustration can all become sources of insight if we approach them with mindfulness.

The Balance of Awareness and Action

Working with anger is a delicate practice. Awareness without action can lead to internalizing frustration. Action without awareness can escalate conflict. Yoga and Zen cultivate both simultaneously: they give us tools to channel the energy of anger constructively, while deepening insight into ourselves and our relationships.

As the Zen teacher Thich Nhat Hanh said, “Anger is like drinking poison and expecting the other person to suffer.”  Through mindful practice, we learn to stop the cycle - observing the emotion, releasing its grip on us and choosing responses that align with our deeper values.

Ultimately, transforming anger is not about being perfect. It’s about creating a gentle space within ourselves where difficult emotions are held, observed, understood, respected and expressed skillfully. Yoga and Zen guide us to move from reaction to presence, from agitation to clarity.

This is not easy and it requires patience. But the reward is enormous: greater emotional resilience, healthier relationships and a profound sense of agency over our inner life.

To explore practical ways to work with emotions like anger, join Maja Heynecke for upcoming guided sessions combining mindful movement, breath awareness and Zen-inspired practices. The strategies above are just a glimpse into how ancient teachings can inform modern life - helping us move from anger as a trap to anger as a guide.