Agnisara Kriya is a standard yogic apply 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 transferring the stomach wall out and in. Along with stimulating the digestive fireplace, it awakens the internal fireplace and purifies the fireplace chakra.
This apply strengthens all main programs 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 operate 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 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 in addition purified the fireplace chakra, photo voltaic plexus. Nonetheless agnisar purifies the digestive system, however nonetheless, it’s not a shatkarma somewhat it’s carried out as a preliminary apply to organize the physique for Nauli Kriya (considered one of 6 shatkarma).
As well as, the respiration sequence concerned in Agnisar Kriya helps remove toxins and prevents numerous illnesses. It additionally enhances the functioning of the immune system.
Find out how to do agnisar kriya(steps)
- Stand together with your legs barely aside and take a deep breath in via the nostril.
- Exhale absolutely via the nostril. The exhalation ought to be deep sufficient to attract the stomach 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 stomach 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 stomach muscle tissue out and in 10–15 occasions.
- After finishing the pumps, launch the stomach, raise the chin, and inhale gently.
- Breathe usually. This completes one spherical of Agnisar Kriya.
Observe: Some sources additionally point out that this apply could be completed in a cushty seated posture. On this variation, the palms 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.” Nonetheless, for learners, training as much as 50 occasions is greater than ample.
Comply with the directions under to realize advantages from this apply in response to length and repetitions:
- In a single cycle of Agnisar Kriya, snap the stomach at the very least 10 occasions and step by step enhance as much as 30 occasions.
- Throughout winter, practise 25 cycles of Agnisar Kriya.
- In summer season, comply with 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 apply, relaxation for some time after which carry out Shavasana to calm down the physique.
Anatomy of agnisar kriya
Agnisar Kriya enhances the physique’s physiology by enhancing digestion, boosting metabolism, eliminating toxins, and energising the system. Its anatomical results could be understood underneath the next subheadings
1. Removes waste from the physique
In Agnisar Kriya, the breath is held out whereas the stomach muscle tissue and organs are repeatedly contracted and launched. This dynamic motion stimulates bowel exercise and helps remove stagnant meals and stool from the gastrointestinal tract.
2. Nourishing all the 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. Consequently, 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 inside organs. This motion strengthens the stomach muscle tissue and organs, enhancing their operate. 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 via this apply, the metabolism charge additionally will increase. This brings important physiological and energetic advantages to the physique.
Contraindications and precautions
- Folks with hypertension, hernia, intestinal issues, or different medical situations ought to keep away from this apply.
- Don’t practise Agnisar Kriya throughout restoration from stomach surgical procedure.
- Keep away from it you probably have points associated to the ears, nostril, or eyes.
- Girls shouldn’t practise Agnisar Kriya throughout menstruation or being pregnant.
- Keep a lightweight 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 apply.
- Don’t sink the chest or curve the backbone whereas exhaling earlier than stomach 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 in the course of the course of..
Agnisar kriya advantages
Agnisar Kriya helps stimulate the digestive fireplace and strengthen the stomach muscle tissue. It helps digestion, improves metabolism, and aids in detoxing. Common apply can relieve points like constipation, acidity, and low vitality.
1. Strengthens the core muscle tissue
Agnisar Kriya targets the stomach area via lively churning of the stomach. The repeated contraction and leisure of the stomach organs strengthen the core each internally and externally.
2. Cures digestive points
This apply supplies a massaging and soothing impact on the stomach 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 ground muscle tissue and reproductive glands. This helps relieve menstrual discomfort, together with stomach 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 research helps the constructive results of yoga on decreasing stress and enhancing psychological well-being.
5. Relieves respiratory issues
As a pranayama apply, Agnisar Kriya additionally advantages the lungs and respiratory tract. The fast stomach actions assist expel amassed 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 stomach muscle tissue, burning extra fats saved across the abdomen and navel area. It helps in weight reduction and decreasing stomach weight problems.
Analysis confirmed that incorporating three rounds of Agnisar Kriya each day, together with different pranayamas, results in important weight reduction. Yogis usually carry out 100 strokes in 2 to three minutes, and constant apply over a month could scale back waist fats by 2–3 centimetres.
7. Therapeutic for diabetic sufferers
This kriya tones inside 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 inside warmth, Agnisar Kriya energises all the 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 apply that anybody can carry out to realize its quite a few advantages. It not solely enhances total physique operate but in addition prepares the physique for superior yogic practices like Bhastrika and Kapalbhati Pranayama.
It requires just a few minutes each day but affords a variety of well being advantages. Find time for Agnisar Kriya in your routine to spice up vitality, enhance productiveness, and stay life to the fullest.