Hatha YogaAgnisara Kriya
Wave-like movements of the abdomen while holding the breath out after an exhale. Tones the abdominal organs and “kindles” the digestive fire. Strictly on an empty stomach.
Agnisara kriya, "kindling the inner fire," is a shatkarma that works your abdominal muscles: after a full exhale you hold your breath out and rhythmically draw your belly in and let it go. It's done standing, leaning slightly forward with your palms braced on your thighs, and strictly on an empty stomach.
It's rated intermediate, with 3 minutes set aside for it in the app.
How to do it
- Stand, lean forward slightly, and rest your palms on your thighs.
- Exhale completely and hold your breath out.
- While holding, rhythmically draw your belly in and release it ten to twenty times.
- Inhale smoothly, stand up straight, and catch your breath. Repeat for three rounds.
More detail
Begin with a single movement. Stand with your feet a little wider than your hips, knees softly bent, palms on your thighs just above the knees. Breathe all the way out and, without inhaling, take a "mock inhale": expand your ribs without letting any air in.
Your belly will draw in and up by itself, in a position much like uddiyana bandha. Hold it, release, and inhale smoothly. Once that feels easy, add rhythmic pulses on the same hold; the app counts ten to twenty per round.
The hold should never leave you gasping for the next breath. If you have the slightest doubt about the contraindications, check with a doctor.
Benefits
Improves digestion, strengthens the abdominal muscles
Cautions
- Hypertension
- Peptic ulcer disease
- Pregnancy
- Menstruation
- Heart disease
- Recent surgery
This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.
Questions
How is agnisara different from uddiyana bandha? In uddiyana the belly is drawn in and kept still, while in agnisara it keeps moving during a single breath hold. For a short introduction to the locks, see Bandhas: Energy Locks.
How many rounds are enough? The app has you do three. Between rounds, stand up straight and breathe freely until your breathing evens out.
Can I do agnisara after eating? No, only on an empty stomach, usually in the morning.