Agnisara Kriya is a standard yogic follow that mixes pranayama and asana. It focuses on regulating and purifying the Manipura Chakra by eliminating toxins from the physique.
In Hatha Yoga, Agnisara is carried out by retaining the breath out (Bahya Kumbhaka) and quickly shifting the belly wall out and in. Along with stimulating the digestive hearth, it awakens the interior hearth and purifies the hearth chakra.
This follow strengthens all main methods of the physique and permits the practitioner to harness interior energy totally.
Agnisar Kriya that means
The time period “Agni” means “hearth”, and “Sara” means “essence”. On this context, Agni refers back to the interior elemental hearth that governs digestion, elimination, and transformation, whereas Sara signifies the important perform that this hearth regulates.
Agnisar Kriya primarily strengthens the core muscle tissue, which in flip helps and elevates the digestive organs.
In Hatha Yoga Pradipika, it’s talked about by the identify Vahnisara Dhauti, the place “Vahni” additionally refers to “hearth” and “Dhauti” means “cleaning”. Therefore, Agnisar Kriya not solely creates warmth within the physique but in addition purified the hearth chakra, photo voltaic plexus. Nevertheless agnisar purifies the digestive system, however nonetheless, it’s not a shatkarma moderately it’s carried out as a preliminary follow to organize the physique for Nauli Kriya (considered one of 6 shatkarma).
As well as, the respiratory sequence concerned in Agnisar Kriya helps eradicate toxins and prevents varied illnesses. It additionally enhances the functioning of the immune system.
The right way to do agnisar kriya(steps)
- Stand along with your legs barely aside and take a deep breath in by means of the nostril.
- Exhale totally by means of the nostril. The exhalation must be deep sufficient to attract the belly wall inward.
- After exhaling, don’t inhale once more. Maintain the breath out.
- Place each palms in your thighs, barely bend your knees, and lean the higher physique ahead.
- Chill out the belly muscle tissue, then pull the navel in and up towards the backbone.
- Tuck your chin to the chest to carry out Jalandhara Bandha (chin lock).
- Whereas holding the breath out, start pumping the belly muscle tissue out and in 10–15 occasions.
- After finishing the pumps, launch the stomach, elevate the chin, and inhale gently.
- Breathe usually. This completes one spherical of Agnisar Kriya.
Observe: Some sources additionally point out that this follow will be achieved in a snug seated posture. On this variation, the palms are positioned straight on the knees with slight stress whereas contracting the stomach.
Length of agrisar kriya
The Gheranda Samhita mentions: “Press within the navel knot or gut in the direction of the backbone 100 occasions.” Nevertheless, for newcomers, practising as much as 50 occasions is greater than enough.
Comply with the directions under to realize advantages from this follow in line with period and repetitions:
- In a single cycle of Agnisar Kriya, snap the stomach at the very least 10 occasions and regularly enhance as much as 30 occasions.
- Throughout winter, practise 25 cycles of Agnisar Kriya.
- In summer season, observe Agnisar Kriya with 10 rounds of Sheetali Pranayama to chill the physique.
- Novices can begin with 5 cycles and slowly enhance as much as 15.
- After finishing the follow, relaxation for some time after which carry out Shavasana to loosen up the physique.
Anatomy of agnisar kriya
Agnisar Kriya enhances the physique’s physiology by bettering digestion, boosting metabolism, eliminating toxins, and energising the system. Its anatomical results will be understood below the next subheadings
1. Removes waste from the physique
In Agnisar Kriya, the breath is held out whereas the belly muscle tissue and organs are repeatedly contracted and launched. This dynamic motion stimulates bowel exercise and helps eradicate stagnant meals and stool from the gastrointestinal tract.
2. Nourishing the whole physique
By eradicating stool and toxins, the physique initiates the method of assimilation. This improves digestion and permits higher absorption of vitamins within the intestines. In consequence, each cell within the physique is nourished, supporting the formation of recent cells.
3. Stimulates digestive hearth
The rhythmic contraction and leisure of the stomach throughout Agnisar Kriya place stress on inner organs. This motion strengthens the belly muscle tissue and organs, enhancing their perform. It additionally stimulates the secretion of digestive juices, thereby igniting the digestive hearth and aiding nutrient assimilation.
4. Promotes higher metabolism fee
Most catabolic and anabolic processes within the physique are linked to digestion. As digestion improves by means of this follow, the metabolism fee additionally will increase. This brings important physiological and energetic advantages to the physique.
Contraindications and precautions
- Folks with hypertension, hernia, intestinal problems, or different medical circumstances ought to keep away from this follow.
- Don’t practise Agnisar Kriya throughout restoration from belly surgical procedure.
- Keep away from it you probably have points associated to the ears, nostril, or eyes.
- Ladies mustn’t practise Agnisar Kriya throughout menstruation or being pregnant.
- Preserve a light-weight weight-reduction plan; keep away from non-vegetarian, fried, or oily meals.
- Chorus from alcohol and smoking whereas practising Agnisar Kriya.
- Hold the again and head upright all through the follow.
- Don’t sink the chest or curve the backbone whereas exhaling earlier than belly contractions.
- By no means contract the stomach by pulling in from under the sternum.
- Whereas snapping the stomach, maintain the breath out and keep away from inhaling through the course of..
Agnisar kriya advantages
Agnisar Kriya helps stimulate the digestive hearth and strengthen the belly muscle tissue. It helps digestion, improves metabolism, and aids in detoxing. Common follow can relieve points like constipation, acidity, and low vitality.
1. Strengthens the core muscle tissue
Agnisar Kriya targets the belly area by means of lively churning of the stomach. The repeated contraction and leisure of the belly organs strengthen the core each internally and externally.
2. Cures digestive points
This follow gives a massaging and soothing impact on the belly organs, making it extremely efficient in relieving constipation, acidity, and different gastric issues.
A 2013 examine discovered that Agnisar Kriya, together with different pranayamas like Kapalbhati, considerably relieves gastroesophageal reflux illness (GERD). The examine means that Agnisar Kriya enhances diaphragmatic tone, which will increase the tone of the decrease oesophageal sphincter (LES), enabling the discharge of gasoline and easing acidity.
3. Cures dysmenorrhea (Menstrual dysfunction)
Along with engaged on the stomach, Agnisar Kriya stimulates the pelvic flooring muscle tissue and reproductive glands. This helps relieve menstrual discomfort, together with belly cramps, heavy bleeding, and decrease again ache.
4. Energetic and psychological advantages
Drawing the navel inward stimulates the photo voltaic plexus (Manipura Chakra), which reinforces self-confidence, will increase enthusiasm, and reduces anxiousness.
A examine helps the constructive results of yoga on lowering stress and bettering psychological well-being.
5. Relieves respiratory problems
As a pranayama follow, Agnisar Kriya additionally advantages the lungs and respiratory tract. The speedy belly actions assist expel accrued mucus from the lungs, thereby supporting the administration of bronchial asthma, tuberculosis, and different respiratory circumstances.
6. Agnisar kriya burns stomach fats
Agnisar Kriya stretches and tones the belly muscle tissue, burning extra fats saved across the abdomen and navel area. It helps in weight reduction and lowering belly weight problems.
Analysis confirmed that incorporating three rounds of Agnisar Kriya day by day, together with different pranayamas, results in important weight reduction. Yogis usually carry out 100 strokes in 2 to three minutes, and constant follow over a month could scale back waist fats by 2–3 centimetres.
7. Therapeutic for diabetic sufferers
This kriya tones inner organs just like the liver and pancreas, selling correct secretion of insulin and different digestive enzymes. It improves metabolic exercise, creating beneficial circumstances for managing diabetes.
8. Delays getting older
By producing inner warmth, Agnisar Kriya energises the whole physique, rejuvenating cells and organs. It boosts immunity, promotes vitality, and helps delay indicators of ageing, sustaining youthfulness.
Conclusion
Agnisar Kriya is a beginner-friendly follow that anybody can carry out to realize its quite a few advantages. It not solely enhances general physique perform but in addition prepares the physique for superior yogic practices like Bhastrika and Kapalbhati Pranayama.
It requires just a few minutes day by day but presents a variety of well being advantages. Find time for Agnisar Kriya in your routine to spice up vitality, enhance productiveness, and dwell life to the fullest.