Agnisar Pranayama: Benefits, Precautions, and Steps

Agnisar Pranayama

What is Agnisar Kriya Pranayama

Agnisar Pranayam is one of the many pranayamas such as Bhastrika, Kapalbhati, Bahaya, Anulom-Vilom, Bharamri, Udgeeth Pranav. This particular pranayama helps the digestive system function at its best. It is a cleansing exercise known as “kriya,” which helps remove waste products from the body naturally. The Hatha Yoga Pradipika, a classic book of Hatha Yoga, guides you through six kriyas (Shat Kriyas). Kriyas are very helpful for people who find weaknesses in their bodies and how it functions overall. Agnisara Kriya is not one of the six main Hatha Yoga Kriyas. Still, it is the preparatory practice for Nauli – churning of the muscles practiced by many yogis for thousands of years to improve the digestive process. Most people practice Agnisara Kriya for a few weeks to train the abdominal muscles for the practice of Nauli.

“There is a rule in Yoga that each muscle should move at least once a day. This brings our energy back into flow and releases blockages. Energy is like water. Water that stands still becomes impure and putrid. On the other hand, flowing water always remains pure. This is the reason we should always move the muscles of our abdomen and intestines daily.”

Swamiji

Agni, in Sanskrit, translates as ‘fire’; Sar means ‘essence’, and kriya means’ action.’ Agnisar kriya is known as Vahnisara (fire) dhauti (cleansing action). Fire, here, is referencing the fire chakra (Manipur Chakra) found at the navel. The focus is to get the abdominal muscles functioning properly by “fanning” our digestive system – arousing the muscles to move and promote the best possible digestive process. 

Benefits Of Agnisar Pranayama

Studies show that pranayama or yogic breathing exercises help keep stress levels in check and strengthen abdominals and lungs. A research study written in 2013 in the International Journal of Yoga concludes that the practice of Agnisar Kriya and the correct medication can help in reducing the symptoms of GERD (Gastroesophageal Reflux Disease). Instead of prescribing proton-pump inhibitors (PPIs), medical practitioners are more interested in strengthening the muscles and balancing the digestive system with breathwork. PPIs work well in the short term, but they mainly suppress an underlying problem. Doctors also claim that long-term consumption can cause other disorders such as anemia and osteoporosis. Another possible negative outcome is once you have completed the treatment with PPI’s, your body may rebound and provoke GERD further. So why not use a more natural method? Agnisara pranayama not only helps with GERD but also:

  • Stimulates appetite and improves digestion. 
  • Massages and strengthens the abdominal muscles.
  • Relieves depression, dullness, and lethargy. 
  • Energizes the Manipura chakra.
  • Increases blood circulation to abdominal muscles, tissues, organs, pelvic muscles.
  • Stimulates digestion and metabolism, which allows maximum nutrition intake from food.
  • Reduces gas in the stomach and aids with hyperacidity.
  • Tones the abdomen walls.
  • Kidneys, the small and large intestines are activated and cleansed.

Agnisar Kriya Pranayama Precautions

  • Practice this pranayama carefully during the summer months. Your body heat increases, and so does your blood pressure. 
  • Follow the practice with a cooling pranayama such as Shitkari or Shitali.
  • Anyone with high blood pressure, heart disease, acute duodenal or peptic ulcer, overactive thyroid, or chronic diarrhea should avoid doing this kriya.
  • Best to practice on an empty stomach and avoid during pregnancy, menstruation, or after abdominal operations. 
  • We advise speaking to your doctor first if you have any disease of the intestine or pancreas. 
  • Do not practice Agnisar if you are pregnant; however, you can start again after childbirth to strengthen the weakened core muscles.
  • Do not practice Agnisar if you have heart, nervous system, or respiratory ailments.
  • Do not practice Agnisar if you have glaucoma, hiatal hernia, or stomach or intestine ulcers.
  • Do not practice Agnisar if you have had a recent abdominal or spinal surgery.

Agnisar Kriya Pranayama Steps

  1. Stand on your mat with your feet about 12-16 inches apart.
  2. Keep your knees loose and bend them slightly.
  3. Place your hands on your knees and keep your elbows as straight as possible.
  4. Breathe in deeply.
  5. Exhale completely, and eliminate as much air as possible from the lungs.
  6. While exhaling, suck in your abdominal muscles and pull your navel back towards your spine. This is Uddiyana Bandha (navel lock).
  7. Bring your chin to the chest to do Jalandhara Bandha (chin lock).
  8. Begin to soften the abdominal muscles when the exhale is complete. Without taking a breath, start to move your muscles in and out at a fast pace. 
  9. It cannot be easy to keep a smooth pace initially, but this will get better with practice. 
  10. Continue this movement for as long as you can hold before needing to breathe again. Make sure not to strain or over-exert yourself.
  11. When you need to inhale, loosen both the navel lock and the chin lock.
  12. While inhaling, come back to a standing position. Continue with a few natural breaths until the breathing gets back to normal.
  13. Repeat steps 2 to 12 a couple more times. 
  14. If you ever feel tired, light-headed, or out of sorts in any way – stop the practice and relax.
Olly Moran
Olly Moran
Website author

Olly Moran works as a freelance copywriter and brand communication strategist. She also gives lectures at the University of Amsterdam where she is based. She loves to eat healthy, sustainably, practice yoga, and workout. In her spare time, she works on music, enjoys Amsterdam, and travels.

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