I posted these a while ago, but why not revive them?  (Iron John was a 90's book on men's issues by Robert Bly.)

The Iron John "I had a bad day" sequence (the bad day sequence, or BDS).

1. Be in Tadasana
2. Raise your arms so that upper arm is aligned with shoulder,
elbows outward, palms on chest
3. Make a fist with each hand
4. Take a sharp inhale, then exhale through the mouth while hollering
and pounding fists alternately against chest.
5. Repeat 15 times
6. Return to Tadasana
7. This is called Tarazansana.
This asana is named for an avatar of Johnny Weismuller, who was said
to swing from tree to tree on vines.

1. Stand in Tadasana facing a wall, so that the chest just brushes the wall.
2. Expand the chest, so that it confronts the wall.
3. Focus the eyes at the wall while bringing the corners of the mouth toward
the ears and slightly downward. Allow the lips to part slightly, keeping the
tongue passive and the lower jaw relaxed.
4. Bring the arms above the head, into urdhva hastanasana.
5. Make fists of the hands, keeping the knuckles of the two hands
facing one another.
6. Alternately pound fists against wall until arms feel tired.
7. Return to Tadasana and remain there until breathing returns to normal.

There is a related version of this asana which involves beating one's head against the wall; however, it is not recommended for regular practice.

These first two poses are intended to relieve physical tension.

The next pose requires a mirror on the wall.

1. Be in Tadasana before the mirror.
2. Pretend that you are facing a superior being, such a boss, wife, or younger coworker.
3. Tell them exactly what you think of their attitudes and actions. Use descriptive
language.
4. This pose is most effective if you use long sentences and avoid raising your voice.
5. Be sure to hold Tadasana carefully, as there may be a tendency to lean forward
or wave the arms.
6. After a time, turn to the right so that your back faces the mirror.
7. Bend forward into Uttanasana.
8. Return to standing and perform Virabhadrasana I.
This asana may conveniently be practiced at home using the bathroom mirror.
It is good for relieving feelings of defeat and insecurity.

Additional postures will be needed to round out the practice.