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 the breath out (Bahya Kumbhaka) and rapidly moving the abdominal wall in and out. In addition to stimulating the digestive fire, it awakens the inner fire and purifies the fire chakra.
This practice strengthens all major systems of the body and enables the practitioner to harness inner power fully.
Agnisar Kriya meaning
The term “Agni” means “fire”, and “Sara” means “essence”. In this context, Agni refers to the inner elemental fire that governs digestion, elimination, and transformation, while Sara signifies the essential function that this fire regulates.
Agnisar Kriya primarily strengthens the core muscles, which in turn supports and elevates the digestive organs.
In Hatha Yoga Pradipika, it is mentioned by the name Vahnisara Dhauti, where “Vahni” also refers to “fire” and “Dhauti” means “cleansing”. Hence, Agnisar Kriya not only creates heat in the body but also purified the fire chakra, solar plexus. However agnisar purifies the digestive system, but still, it’s not a shatkarma rather it’s performed as a preliminary practice to prepare the body for Nauli Kriya (one of 6 shatkarma).
In addition, the breathing sequence involved in Agnisar Kriya helps eliminate toxins and prevents various ailments. It also enhances the functioning of the immune system.
How to do agnisar kriya(steps)
- Stand with your legs slightly apart and take a deep breath in through the nose.
- Exhale fully through the nose. The exhalation should be deep enough to draw the abdominal wall inward.
- After exhaling, do not inhale again. Hold the breath out.
- Place both hands on your thighs, slightly bend your knees, and lean the upper body forward.
- Relax the abdominal muscles, then pull the navel in and up toward the spine.
- Tuck your chin to the chest to perform Jalandhara Bandha (chin lock).
- While holding the breath out, begin pumping the abdominal muscles in and out 10–15 times.
- After completing the pumps, release the abdomen, lift the chin, and inhale gently.
- Breathe normally. This completes one round of Agnisar Kriya.
Note: Some sources also mention that this practice can be done in a comfortable seated posture. In this variation, the hands are placed straight on the knees with slight pressure while contracting the abdomen.
Duration of agrisar kriya
The Gheranda Samhita mentions: “Press in the navel knot or intestine towards the spine one hundred times.” However, for beginners, practicing up to 50 times is more than sufficient.
Follow the instructions below to gain benefits from this practice according to duration and repetitions:
- In one cycle of Agnisar Kriya, snap the abdomen at least 10 times and gradually increase up to 30 times.
- During winter, practise 25 cycles of Agnisar Kriya.
- In summer, follow Agnisar Kriya with 10 rounds of Sheetali Pranayama to cool the body.
- Beginners can start with 5 cycles and slowly increase up to 15.
- After completing the practice, rest for a while and then perform Shavasana to relax the body.
Anatomy of agnisar kriya
Agnisar Kriya enhances the body’s physiology by improving digestion, boosting metabolism, eliminating toxins, and energising the system. Its anatomical effects can be understood under the following subheadings
1. Removes waste from the body
In Agnisar Kriya, the breath is held out while the abdominal muscles and organs are repeatedly contracted and released. This dynamic movement stimulates bowel activity and helps eliminate stagnant food and stool from the gastrointestinal tract.
2. Nourishing the entire body
By removing stool and toxins, the body initiates the process of assimilation. This improves digestion and allows better absorption of nutrients in the intestines. As a result, every cell in the body is nourished, supporting the formation of new cells.
3. Stimulates digestive fire
The rhythmic contraction and relaxation of the abdomen during Agnisar Kriya place pressure on internal organs. This action strengthens the abdominal muscles and organs, enhancing their function. It also stimulates the secretion of digestive juices, thereby igniting the digestive fire and aiding nutrient assimilation.
4. Promotes better metabolism rate
Most catabolic and anabolic processes in the body are linked to digestion. As digestion improves through this practice, the metabolism rate also increases. This brings significant physiological and energetic benefits to the body.
Contraindications and precautions
- People with high blood pressure, hernia, intestinal disorders, or other medical conditions should avoid this practice.
- Do not practise Agnisar Kriya during recovery from abdominal surgery.
- Avoid it if you have issues related to the ears, nose, or eyes.
- Women should not practise Agnisar Kriya during menstruation or pregnancy.
- Maintain a light diet; avoid non-vegetarian, fried, or oily foods.
- Refrain from alcohol and smoking while practising Agnisar Kriya.
- Keep the back and head upright throughout the practice.
- Do not sink the chest or curve the spine while exhaling before abdominal contractions.
- Never contract the abdomen by pulling in from below the sternum.
- While snapping the abdomen, hold the breath out and avoid inhaling 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 issues like constipation, acidity, and low energy.
1. Strengthens the core muscles
Agnisar Kriya targets the abdominal region through active churning of the belly. The repeated contraction and relaxation of the abdominal organs strengthen the core both internally and externally.
2. Cures digestive issues
This practice provides a massaging and soothing effect on the abdominal organs, making it highly effective in relieving constipation, acidity, and other gastric problems.
A 2013 study found that Agnisar Kriya, along with other pranayamas like Kapalbhati, significantly relieves gastroesophageal reflux disease (GERD). The study suggests that Agnisar Kriya enhances diaphragmatic tone, which increases the tone of the lower oesophageal sphincter (LES), enabling the release of gas and easing acidity.
3. Cures dysmenorrhea (Menstrual disorder)
In addition to working on the abdomen, Agnisar Kriya stimulates the pelvic floor muscles and reproductive glands. This helps relieve menstrual discomfort, including abdominal cramps, heavy bleeding, and lower back pain.
4. Energetic and psychological benefits
Drawing the navel inward stimulates the solar plexus (Manipura Chakra), which enhances self-confidence, increases enthusiasm, and reduces anxiety.
A study supports the positive effects of yoga on reducing stress and improving mental well-being.
5. Relieves respiratory disorders
As a pranayama practice, Agnisar Kriya also benefits the lungs and respiratory tract. The rapid abdominal movements help expel accumulated mucus from the lungs, thereby supporting the management of asthma, tuberculosis, and other respiratory conditions.
6. Agnisar kriya burns belly fat
Agnisar Kriya stretches and tones the abdominal muscles, burning excess fat stored around the stomach and navel region. It helps in weight loss and reducing abdominal obesity.
Research showed that incorporating three rounds of Agnisar Kriya daily, along with other pranayamas, leads to significant weight loss. Yogis typically perform 100 strokes in 2 to 3 minutes, and consistent practice over a month may reduce waist fat by 2–3 centimetres.
7. Therapeutic for diabetic patients
This kriya tones internal organs like the liver and pancreas, promoting proper secretion of insulin and other digestive enzymes. It improves metabolic activity, creating favourable conditions for managing diabetes.
8. Delays aging
By generating internal heat, Agnisar Kriya energises the entire body, rejuvenating cells and organs. It boosts immunity, promotes vitality, and helps delay signs of ageing, maintaining youthfulness.
Conclusion
Agnisar Kriya is a beginner-friendly practice that anyone can perform to gain its numerous benefits. It not only enhances overall body function but also prepares the body for advanced yogic practices like Bhastrika and Kapalbhati Pranayama.
It requires only a few minutes daily yet offers a wide range of health benefits. Make time for Agnisar Kriya in your routine to boost vitality, improve productivity, and live life to the fullest.
