Agnisara Kriya is a standard yogic observe 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 fireplace, it awakens the internal fireplace and purifies the hearth chakra.
This observe strengthens all main techniques of the physique and allows the practitioner to harness internal energy absolutely.
Agnisar Kriya that means
The time period “Agni” means “fireplace”, and “Sara” means “essence”. On this context, Agni refers back to the internal elemental fireplace that governs digestion, elimination, and transformation, whereas Sara signifies the important perform that this hearth regulates.
Agnisar Kriya primarily strengthens the core muscle tissues, which in flip helps and elevates the digestive organs.
In Hatha Yoga Pradipika, it’s talked about by the title Vahnisara Dhauti, the place “Vahni” additionally refers to “fireplace” and “Dhauti” means “cleaning”. Therefore, Agnisar Kriya not solely creates warmth within the physique but additionally 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 observe to organize the physique for Nauli Kriya (one among 6 shatkarma).
As well as, the respiration sequence concerned in Agnisar Kriya helps eradicate toxins and prevents numerous illnesses. It additionally enhances the functioning of the immune system.
Tips on how to do agnisar kriya(steps)
- Stand along with your legs barely aside and take a deep breath in by way of the nostril.
- Exhale absolutely by way of the nostril. The exhalation needs to be deep sufficient to attract the belly wall inward.
- After exhaling, don’t inhale once more. Maintain the breath out.
- Place each arms in your thighs, barely bend your knees, and lean the higher physique ahead.
- Chill out the belly muscle tissues, 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 tissues out and in 10–15 occasions.
- After finishing the pumps, launch the stomach, carry the chin, and inhale gently.
- Breathe usually. This completes one spherical of Agnisar Kriya.
Notice: Some sources additionally point out that this observe may be executed in a snug seated posture. On this variation, the arms are positioned straight on the knees with slight strain whereas contracting the stomach.
Length of agrisar kriya
The Gheranda Samhita mentions: “Press within the navel knot or gut in direction of the backbone 100 occasions.” Nevertheless, for novices, training as much as 50 occasions is greater than adequate.
Observe the directions beneath to achieve advantages from this observe based on period and repetitions:
- In a single cycle of Agnisar Kriya, snap the stomach not less than 10 occasions and regularly improve as much as 30 occasions.
- Throughout winter, practise 25 cycles of Agnisar Kriya.
- In summer time, observe Agnisar Kriya with 10 rounds of Sheetali Pranayama to chill the physique.
- Learners can begin with 5 cycles and slowly improve as much as 15.
- After finishing the observe, relaxation for some time after which carry out Shavasana to chill out 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 may be understood underneath the next subheadings
1. Removes waste from the physique
In Agnisar Kriya, the breath is held out whereas the belly muscle tissues 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 your entire 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. Because of this, each cell within the physique is nourished, supporting the formation of latest cells.
3. Stimulates digestive fireplace
The rhythmic contraction and leisure of the stomach throughout Agnisar Kriya place strain on inner organs. This motion strengthens the belly muscle tissues and organs, enhancing their perform. It additionally stimulates the secretion of digestive juices, thereby igniting the digestive fireplace and aiding nutrient assimilation.
4. Promotes higher metabolism charge
Most catabolic and anabolic processes within the physique are linked to digestion. As digestion improves by way of this observe, the metabolism charge additionally will increase. This brings vital physiological and energetic advantages to the physique.
Contraindications and precautions
- Folks with hypertension, hernia, intestinal problems, or different medical situations ought to keep away from this observe.
- Don’t practise Agnisar Kriya throughout restoration from belly surgical procedure.
- Keep away from it when you have points associated to the ears, nostril, or eyes.
- Ladies mustn’t practise Agnisar Kriya throughout menstruation or being pregnant.
- Preserve a lightweight weight loss 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 observe.
- 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 beneath the sternum.
- Whereas snapping the stomach, maintain the breath out and keep away from inhaling in the course of the course of..
Agnisar kriya advantages
Agnisar Kriya helps stimulate the digestive fireplace and strengthen the belly muscle tissues. It helps digestion, improves metabolism, and aids in detoxing. Common observe can relieve points like constipation, acidity, and low vitality.
1. Strengthens the core muscle tissues
Agnisar Kriya targets the belly area by way 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 observe offers a massaging and soothing impact on the belly organs, making it extremely efficient in relieving constipation, acidity, and different gastric issues.
A 2013 research discovered that Agnisar Kriya, together with different pranayamas like Kapalbhati, considerably relieves gastroesophageal reflux illness (GERD). The research 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 tissues 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 boosts self-confidence, will increase enthusiasm, and reduces anxiousness.
A research helps the constructive results of yoga on decreasing stress and bettering psychological well-being.
5. Relieves respiratory problems
As a pranayama observe, 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 situations.
6. Agnisar kriya burns stomach fats
Agnisar Kriya stretches and tones the belly muscle tissues, burning extra fats saved across the abdomen and navel area. It helps in weight reduction and decreasing belly weight problems.
Analysis confirmed that incorporating three rounds of Agnisar Kriya each day, together with different pranayamas, results in vital weight reduction. Yogis usually carry out 100 strokes in 2 to three minutes, and constant observe 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 situations for managing diabetes.
8. Delays growing old
By producing inner warmth, Agnisar Kriya energises your entire 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 observe that anybody can carry out to achieve its quite a few advantages. It not solely enhances total physique perform but additionally prepares the physique for superior yogic practices like Bhastrika and Kapalbhati Pranayama.
It requires only some minutes each day but gives 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.
