Agnisara Kriya is a traditional yogic practice that combines Pranayama and Asana. It focuses on regulating and purifying the manipura chakra by eliminating toxins from the body.
In Hatha Yoga, Agnisara is performed by retaining breathing (Bahya Kumbhaka) and quickly moving the abdominal wall. In addition to stimulating the digestive fire, it arouses the inner fire and purifies the fire chakra.
This practice strengthens all the important systems of the body and enables the practitioner to fully utilize inner strength.
Agnisar Kriya means
The term “Agni” resources “firework”And “Sara” resources “essence”. In this context, Agni Refers to the inner basic fire that controls digestion, elimination and transformation, while Sara means the essential function that this fire regulates.
Agnisar Kriya mainly strengthens the core muscles, which in turn support and elevate the digestive organs.
In Hatha Yoga PradipikaIt is mentioned by the name Vahuti Dhauti, where “Vahni” also refers to “fire” and “Dhauti”Means” cleaning “. That is why Agnisar Kriya not only creates heat in the body, but also purifies the fire chakra, solar plexus. Agnisar, however, purifies the digestive system, but it is not not one Shatkarma It is rather performed as a provisional practice to prepare the body Nauli Kriya (One of the 6 Shatkarma).
Moreover, the respiratory sequence involved in Agnisar Kriya toxins helps to eliminate and prevents various disorders. It also improves the functioning of the immune system.
How to do Agnisar Kriya (steps)
- Stand slightly apart with your legs and breathe deep through the nose.
- Breathe out completely through the nose. The exhalation must be deep enough to pull the abdominal wall inside.
- Do not inhale again after breathing out. Keep the breath outside.
- Place both hands on your thighs, bend your knees somewhat and lean the upper body forward.
- Relax the abdominal muscles and pull the navel in and up to the spine.
- Put your chin on the chest to perform Jalandhara Bandha (Kinslot).
- As you keep your breath outside, you start pumping and pumping the abs 10-15 times.
- After completing the pumps, the belly releases, lift the chin and gently inhale.
- Breathe normally. This completes a round of Agnisar Kriya.
Remark: Some sources also state that this practice can be done in a comfortable sitting position. In this variation, the hands are placed straight on the knees with slight pressure while the belly contracts.
Duration of Agrisar Kriya
The Gheranda Samhita Mention: “In the navel button or intestine, press the spine a hundred times.” For beginners, however, practicing up to 50 times is more than sufficient.
Follow the instructions below to achieve benefits from this practice in accordance with Duration and repetitions:
- In one cycle of Agnisar Kriya, sweets the belly at least 10 times and gradually increases to 30 times.
- During the winter, 25 cycles from Agnisar Kriya practice.
- Follow Agnisar Kriya in the summer with 10 rounds from Sheetali pranayama To cool the body.
- Beginners can start with 5 cycles and slowly increase to 15.
- After completing the practice, rest for a while and then perform Shavasana To relax the body.
Anatomy of Agnisar Kriya
Agnisar Kriya improves body’s physiology by improving digestion, stimulating metabolism, eliminating toxins and stimulating the system. The anatomical effects can be understood under the following sub -cups
1. Removes waste from the body
In Agnisar Kriya the breath is held while the abdominal muscles and organs are repeatedly contracted and released. This dynamic movement stimulates intestinal activity and helps eliminate stagnant food and stools from the gastrointestinal tract.
2. Feeding the whole body
By removing stools and toxins, the body initiates the assimilation process. This improves digestion and makes better absorption of nutrients in the intestines possible. As a result, every cell in the body is fed to support the formation of new cells.
3. Stimulates digestive fire
Placing the rhythmic contraction and relaxation of the abdomen during Agnisar Kriya Press internal organs. This action strengthens the abdominal muscles and organs, which improves their function. It also stimulates the secretion of digestive juices, causing the digestive fire to ignite and the assimilation of nutrients helps.
4. Promotes a better metabolism percentage
Most catabolic and anabolic processes in the body are linked to digestion. As digestion is improved by this practice, metabolism also increases. This offers significant physiological and energetic benefits for the body.
Contraindications and precautions
- People with high blood pressure, hernia, intestinal disorders or other medical conditions should avoid this practice.
- Do not practice Agnisar Kriya during the recovery of abdominal surgery.
- Avoid it if you have problems with regard to the ears, nose or eyes.
- Women are not allowed to practice Agnisar Kriya during menstruation or pregnancy.
- Retain a light diet; Avoid non-vegetarian, fried or fatty foods.
- Distance from alcohol and smoking while you practice Agnisar Kriya.
- Keep the back and go upright during the training.
- Do not sink the chest or crooked the spine while exhaling for abdominal contractions.
- Never stretch the belly by pulling in from under the breastbone.
- As you cut the belly, keep your breath outside and avoid breathing in during the process.
Agnisar Kriya benefits
Agnisar Kriya helps stimulate the digestive fire and strengthen the abdominal muscles. It supports digestion, improves metabolism and AIDS in detoxification. Regular practice can relieve problems such as constipation, acidity and low energy.
1. Strengthens the core muscles
Agnisar Kriya focuses on the abdominal area by actively churning the abdomen. The repeated contraction and relaxation of the abdominal organs reinforce the core both internally and externally.
2. Horses digestive problems
This practice offers a massaging and soothing effect on the abdominal organs, making it very effective in relieving constipation, acidity and other stomach problems.
A 2013 study Discovered that Agnisar Kriya, together with other pranayamas such as Kapalbhati, considerably illuminated the gastro -soil disease (GERD). The study suggests that Agnisar Kriya improves aperture tone, which increases the tone of the lower esophageal sloke valley (lesson), which means that the release of gas and relaxation of the acidity is possible.
3. Cures dysmenorrhea (menstrual disorder)
In addition to working on the belly, Agnisar Kriya stimulates pelvic floor muscles and reproductive glands. This helps to relieve menstrual discomfort, including abdominal cramps, heavy bleeding and low back pain.
4. Energetic and psychological benefits
Drawing the navel stimulates the solar plexus (Manipura Chakra), which improves self -confidence, increases enthusiasm and reduces fear.
A study Supports the positive effects of yoga on reducing stress and improving mental well -being.
5. Enlighten respiratory disorders
As a Pranayama practice, Agnisar Kriya also benefits the lungs and the airways. The rapid abdominal movements help to expel accumulated mucus from the lungs, thereby supporting the management of asthma, tuberculosis and other respiratory diseases.
6. Agnisar Kriya burns belly fat
Agnisar Kriya stretches and show the abs, burning excess fat stored around the stomach and navel area. It helps with weight loss and reducing abdominal obesity.
Research Showed that the recording of three rounds of Agnisar Kriya daily, together with other pranayamas, leads to considerable weight loss. Yogis usually perform 100 strokes in 2 to 3 minutes, and a consistent practice of more than a month can reduce the waist fat by 2-3 centimeters.
7. Therapeutic for diabetic patients
These kriya tones internal organs such as the liver and pancreas, which promote the correct secretion of insulin and other digestive enzymes. It improves metabolic activity and creates beneficial disorders for the management of diabetes.
8. Aging
By generating internal heat, Agnisar Kriya gives the whole body of energy, rejuvenating cells and organs. It stimulates immunity, promotes vitality and helps to delay signs of aging, maintaining youthfulness.
Conclusion
Agnisar Kriya is a beginner -friendly practice that everyone can perform to achieve their many benefits. It not only improves overall body function, but also prepares the body for advanced yogical practices such as Bhaastrika and Kapalbhati Pranayama.
It only requires a few minutes a day, but offers a wide range of health benefits. Make time for Agnisar Kriya in your routine to stimulate vitality, improve productivity and fully live life.
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