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AGNISAR KRIYA - Contract or 'flap' your abdominal muscles in and out
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This cleansing technique draws its name from the words
and Kriya (Action).
Fire is the essential element of digestion and this cleansing action stimulates this fire for the digestive system to work at its optimum level.
Agnisar Kriya - Practice 3 to 4 rounds. In this you should first sit in Sukhasana (or the easy squat pose). Then exhale completely while pulling the abdomen in. While holding the breath in this position flap your abdomen in and out 20 times. This makes one round.
Either Sit in Sukhasana (or the easy squat pose).
Or u can also do while standing bend slightly forward from the waist while keeping the back straight. Take support by resting your hands on your knees or just above so that the back is not strained. Please make sure the arms are straight.
Now, breathe in deeply. After this, exhale fully contracting the abdomen and lugs so that all the air is expelled. While holding breath in this position, contract or 'flap' your abdominal muscles in and out. Note that this should be done rapidly while holding the exhaled position WITHOUT inhaling. Do this as many times possible and then take a slow, deep breath inside. This is one round of the practice.
Beginners may find that they lose control of the abdominal muscles and are unable to coordinate the flapping movement. These muscles must be slowly developed over time. Therefore, in the beginning three such rounds, each of 10 flapping cycles are more than enough. This should gradually be built up to 100 inward-outward flapping cycles in each round.
Time:This practice should ideally be done in the morning on an empty stomach but after evacuating the bowels.
Excellent for the health of the abdominal organs and the digestive system. Works wonders on a sluggish liver and kidneys. Removes several gastro-intestinal complaints such as excessive gas, hyperacidity, indigestion etc. Massages the abdominal organs. This is an excellent practice to develop control over the sluggish abdominal muscles and diaphragm.
OTHER Benefits: In yoga therapy, agni sara is recommended for most digestive problems, stagnant samana energy, obesity (it removes fat), tonification of the abdomen (especially the kidney, colon, small intestines), brightening of the complexion, tonification of the lower back, most diseases of the colon and small intestine, the removal of toxins from the blood (by tonifying, softening, stimulating, and cleansing the intestines), and thus the indirect enhancement of the immune system and liver. It is excellent for the health of the abdominal organs and the digestive system. Works wonders on a sluggish liver and kidneys. Removes several gastro-intestinal complaints such as excessive gas, hyperacidity, indigestion etc
Precaution: People with High BP, heart disease or internal ulcers of any kind should avoid this. Also, people with hyperthyroidism or chronic diarrhea should avoid this.
Agnisara is like kapalabhati except there is no breathing during its performance. Here air is held out in external retention (bahya kumbhaka) throughout. Stand and bend slightly forward from the waist. Keeping the back straight. Rest your hands on your knees, with thumbs facing inward and pointing towards each other. Make sure the arms are straight. Now, breathe in deeply. Exhale completely and hold your breath. While holding breath in this position, contract or flap your a bdominal muscles in and out. This should be done rapidly while holding the exhaled position. Do not inhale. Do this as many times as possible and then slowly inhale. This is one round. Beginners can begin with 5 rounds and can go upto 100 rounds as you advance. This is best when practiced in the mornings on empty stomach after emptying the bowels.
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