Agnisara Kriya: Step-by-Step Guide, Benefits, & How To Perform This Yogic Practice

Agnisara-kriya is a powerful yogic technique that combines breathing exercises with vigorous movements of the abdominal muscles, providing a massage and workout for the internal organs.

The Sanskrit terms "agni," "sara," and "kriya" translate to 'fire,' 'essence,' and 'action,' respectively. Fire can be likened to the process of digestion: if the abdominal organs are not functioning correctly, this fire diminishes. As a result, food is not digested well, and stagnation occurs in the gastrointestinal tract, leading to the pollution of the body. Therefore, yogis practice the cleansing technique, shatkarma agnisara-kriya, to ensure timely assimilation and digestion of food, as well as to maintain an active, strong digestive process.

Another name for this technique is vahnisaara-dhauti, where "vahni" also means 'fire,' and the term "dhauti" means 'cleansing action'¹².

Yogis of the past were well acquainted with this practice. It is included in the list of other shatkarmas, preceding the mastery of nauli. In the oldest source on yoga, "Gheranda Samhita" (1:19, 20), it is said:

Draw the navel towards the spine a hundred times. This agnisara-kriya brings many benefits, eliminating abdominal diseases, and stimulating the digestive fire. The practice develops a beautiful, healthy body⁵.

However, the ancient text should not be taken too literally. In yoga, development is gradual. You need to do as much as your body allows at the moment, without overexerting yourself.

Interesting facts:

• During the drawing in and pushing out of the abdominal wall, the activity of neurons in certain areas of the brain increases. The practice of agnisara-kriya can affect not only the health of the gastrointestinal tract but also the state of consciousness and the overall psycho-emotional state of the practitioner⁴.
• Agnisara-kriya was popularized by many well-known yoga teachers, such as Swami Sivananda and Babaji Nagaraj. Their teachings on the importance of internal fire have inspired many practitioners.

Agnisara-kriya is renowned for its numerous health benefits.

• It increases appetite and improves the absorption of nutrients. It helps to cope with indigestion, gas, and constipation.
• It strengthens the muscles of the abdominal area.
• It burns visceral fat.
• It increases energy levels due to the activation of the solar plexus. This area is associated with personal willpower, and working with it can help in developing self-confidence and the ability to make decisions.
• It cleanses the body of toxins: helping the transformation and elimination of harmful substances.
• It increases stress resistance. Deep breathing and concentration on the body help to calm the mind, reduce stress levels, and develop awareness and focus²³¹.

For women, two months postpartum, shatkarma helps to tone the muscles of the pelvic floor and abdomen.

Agnisara-kriya is often used in combination with other yogic techniques, such as pranayama and meditation. This allows one to deepen the effect of these practices and achieve higher levels of awareness and concentration.

Despite the numerous benefits, shatkarma has a number of limitations, such as:

• periods of colds accompanied by fever;
• pregnancy. Women who are expecting a child, as well as those within two months after giving birth, should avoid this practice to not create unnecessary tension in the abdomen;
• menstruation;
• heart problems. If you have heart or vascular diseases, be sure to consult a doctor before starting the practice;
• pathologies of the bronchopulmonary system. People with asthma or other respiratory diseases should be careful and possibly avoid intense breathing techniques;
• oncology. Any malignant formations are a contraindication, especially when localized in the abdominal or head region: dynamic movements of the abdominal muscles and blood flow can provoke the activity of cancer cells;
• recent surgeries. If you have undergone surgery, it is better to postpone the practice until full recovery;
• stomach and duodenal ulcers. It is necessary to limit the performance of active abdominal manipulations²³.

It is important to remember that this is a warming practice. You should limit the number or intensity of the kriya if the session takes place in a hot area, as well as when planning a visit to the sauna or after a workout.

This shatkarma is performed standing or sitting in Vajrasana or Padmasana.

Beginners master a simplified version, synchronizing movements with breathing. After mastering it, they move on to the classical one and practice agnisara-dhauti while holding their breath. This exercise provides maximum massage of the internal organs. This shatkarma is practiced after mastering uddiyana-bandha as preparation for a more complex cleansing technique - nauli.

Performing in a standing position, simplified version

1. Stand with your slightly bent legs shoulder-width apart.
2. Lean forward, placing your palms on your thighs above the knees, and straighten your arms.
3. Lower your head, looking at your stomach.
4. Keep your eyes open or closed as desired.
5. On the inhale, push your stomach out, and on the exhale, draw it in. The movements should be fast and strong but without overexertion.
6. Continue the movements until you feel slight fatigue in the muscles.
7. Then rest and repeat the procedure again.

This same simplified version is performed while sitting in Vajrasana.

Note that breathing should be passive; it occurs due to the movements of the abdominal muscles. The sound may resemble a dog panting[[2]³.

Performing in a seated position, classical version

1. Sit in Vajrasana or Padmasana.
2. If you are in Vajrasana, spread your knees as wide as possible, keeping your toes together.
3. Place your palms on your knees and straighten your arms.
4. Take a deep breath, then exhale, emptying your lungs as much as possible by drawing in your stomach; then, hold your breath.
5. Activate the throat lock by lowering your chin to the jugular notch, and start moving your stomach forward and back.
6. Keep your eyes open or closed as desired.
7. Continue the movement as many times as your breath hold allows, but do not overexert yourself.
8. Before inhaling, relax the throat lock by lifting your chin, then take a small additional exhale.
9. Inhale calmly, restoring your breathing to normal.
10. Repeat the procedure again.

Gradually increase the number of stomach movements and the duration of the breath hold².

The practice may seem difficult due to a lack of conscious control over the abdominal muscles. Therefore, it is important to gradually and slowly train them over a long period of time. Start with twenty abdominal movements, performing three sets. After a week of regular practice, the muscles will strengthen, and you can increase both the number of repetitions and the duration of each cycle.

Sometimes agnisara-kriya is performed with a limited amplitude of abdominal movement, which may be due to excessively sharp contractions and relaxations of the muscles.

Try to adjust your practice so that the movements are fast but deep. It is also important in the simplified version to synchronize abdominal movements with breathing, maintaining an even rhythm throughout the practice.

Agnisara-kriya is recommended to be performed daily on an empty stomach, preferably in the morning before breakfast, or otherwise, 3-5 hours after the last meal. Listen to your body: if you feel discomfort or fatigue, do not overdo it. It is important to maintain a balance between effort and relaxation.

The principle of "just do it" perfectly illustrates the essence of the practice. Just as brushing your teeth protects against cavities, shatkarma supports the health of the digestive system and prevents various diseases. Positive results from regular practice may appear within a month.

Agnisara-kriya is suitable for people of any age and level of physical fitness. Although the technique may seem difficult for beginners, with regular practice, everyone can master it.

Try to include kriya in your daily habits to experience all its positive effects!