Abdominal malfunctions are common ailments among many people. The causes are often due to lack of exercise and inadequate massage of the internal organs. Many of us spend long periods of time sitting motionless doing office work, studying, watching television and other activities that require little or no physical effort. This leads to laziness and sluggishness of the entire body, including the abdominal organs. For this reason, the organs become inefficient and unable to perform their basic functions properly, leading to general bad health, whether conspicuous or inconspicuous.
In the case of the abdominal organs, sluggishness leads to indigestion, constipation, kidney and liver problems and various other common ailments of the abdomen. Of course there may be other factors involved, but certainly inefficiency of the organs is a major one. Agnisar kriya is a powerful method of counteracting this condition, for it vigorously contracts and expands the abdomen, giving the internal organs the massage and exercise that they require in order to carry out their functions in the best way.
In various yogic practices to be introduced m this book, one requires reasonable control over the abdominal muscles and the ability to manipulate the front wall of the abdomen. Most people lack this ability. Agnisar kriya is an excellent preliminary practice to gradually develop effective control of these muscles, and at the same time, of course, it gives many other related physical benefits
Definition
The Sanskrit word agni means ‘fire’; sara means essence’ and kriya means ‘action’. Of course there is no fire, as such, in the stomach, but the essence or nature of fire can be compared to the digestive process. If the abdominal organs are not working properly, then the digestive fire smoulders. Digestion is not as good as it should be; the fire needs to be fanned or stoked. In other words, the process of digestion needs to be kindled and aroused to encourage the best possible digestive power. Agnisar kriya does just this. It makes the digestive fire blaze. Agnisar kriya is also known as vahnisara dhauti. The word vahni also means ‘fire’, and the word dhauti means ‘cleansing action’. The practice cleans out the digestive system and stimulates digestion. In fact this practice cleans out impurities not only from the digestive system, but other important abdominal organs as well.
Scriptural references
Agnisar kriya is well known and discussed in the ancient yogic texts. The Gherand Samhita says the following: “Contract the navel towards the spinal cord a hundred times. This agnisar kriya gives many benefits, removing diseases of the abdomen and stimulating the digestive fire. It is a technique unknown even to the devas (higher beings). The practice of agnisar kriya will result in a beautiful and healthy body.” (1:19,20)
Very few details of the practice are given, for it is intended to be taught by a gum or teacher to his disciple with personal instructions. Of course, one should not assume that the text strictly means that you should contract your navel one hundred times. It means that you should practise as many times as possible without over-exerting yourself. Furthermore, don’t take the text too literally when it says that the practice is unknown to higher beings. This merely implies that the practice is a good one but is rarely practised because few people know of it. The text also indicates that the ancient yogis were fully aware of the benefits of the practice.
Posture
One can assume various postures to perform this practice:
- Standing position
- Vajrasana
- Padmasana
Those who are able should practise while sitting in vajrasana (or padmasana if they are familiar with it). Otherwise adopt a standing position, which is equally good.
Technique 1: in Vajrasana
- Sit in vajrasana.
- Separate the knees as widely as possible keeping the toes in contact with each other. Place the hands on the knees.
- Arch the spine backwards and straighten the arms.
- Bend the head slightly forward.
- Open the mouth and extend the tongue.
- The eyes can be open or closed, as you prefer.
- Then contract and expand the abdomen while simultaneously breathing in and out.
- This breathing should be passive; that is, it should only occur because you are accentuating the movement of the abdomen.
- The breathing should resemble the panting of a dog and must be in harmony with the associated abdominal movements.
- It is important that the internal organs receive a good massage.
- Therefore contract and expand the abdomen as much as possible.
- Don’t strain.
- The movement of the abdomen should be rapid, but at the same time ensure that the contractions and expansions are as full as possible.
- Don’t do the practice over-rapidly, so that the movement of the abdomen is reduced and becomes superficial. This will reduce the benefits of the practice.
- Pull in and push out the abdomen for a short period of time, until you feel a little fatigue.
- This is 1 round.
- Rest for a short time, then repeat.
Technique 2: in Standing Position
- Stand with the legs about half a meter apart.
- Lean forwards and place your palms just above the knees.
- The arms should remain straight throughout the practice.
- Bend the knees slightly.
- Look towards your abdomen.
- Open your mouth and extend your tongue.
- Then contract and expand the abdomen while breathing in and out, in the same way as described in technique 1.
- Continue as long as you are able to without straining.
- Take a rest and then repeat the procedure.
Technique 3: advanced form
- This technique gives the greatest massage of the abdominal organs.
- It can be practised in vajrasana, padmasana or a standing position.
- It is similar to techniques 1 and 2, but the breath is held while pulling in and pushing out the abdomen.
- Breathe in deeply.
- Then exhale, emptying your lungs as much as possible by fully drawing in the abdomen.
- Without breathing, try to push your abdomen outwards.
- Then contract your abdomen again.
- Repeat this process in quick succession as many times as you can while holding your breath. Be careful not to strain yourself by holding your breath too long.
- Then breathe in. This is 1 round.
- Rest until the breathing returns to normal.
- When your breathing becomes normal again, repeat another round.
- The time of breath retention should be gradually increased over a period of days and weeks
Mistakes to avoid
Often agnisar kriya is done with only a slight movement of the abdomen. This is often due to pulling in and pushing out the abdomen too quickly. Try to regulate your practice so that the movement is reasonably rapid, yet simultaneously exaggerated.
Sometimes in stages 1 and 2 the breath is not synchronized with the movement. Try to harmonize the breath with the movement and keep a constant rhythm throughout the practice.
Number of rounds and duration
Beginners may find this practice a little difficult because of lack of voluntary control over the abdominal muscles. Furthermore, you will quickly become tired because you are using your abdominal muscles far more than usual. Therefore, you must slowly and gradually develop and accustom the muscles over a period of time. At first contract and expand the abdomen no more than twenty five times before taking a short rest. Three rounds is sufficient. Practise this for a week or so. When your muscles become stronger then you can gradually increase the duration of each round as well as the number of rounds. We leave the details of this to the discretion of the practitioner, for the choice will depend on individual capability. Of course, the duration of each round in technique 3 will depend on how long you can hold your breath. We emphasize again that you should not strain. You will find that the duration of breath retention will automatically increase with practice.
Time of practice
Do not practise agnisar kriya with a full stomach. Wait until three or four hours have elapsed after a meal. The best time to practise is early in the morning before breakfast, preferably after going to the toilet. However, if you wish you can do this practice before going to the toilet to help induce a good bowel movement.
Limitations
Those people with high blood pressure, heart problems, ulcers and hernias are advised not to do this kriya. Women who are pregnant should also refrain from doing the practice. However, they definitely should recommence it after childbirth to tighten up the abdominal and pelvic muscles and bring the internal organs back to normal.
Benefits
Agnisar kriya massages all the abdominal organs, strengthens the muscles and stimulates the associated nerves, encouraging the best possible functioning of these organs. It promotes the correct secretion of digestive juices and thereby allows optimum assimilation of nutrients from the food that we eat. Furthermore, it prevents and removes various digestive maladies such as constipation, indigestion, hyperacidity, hypoacidity, flatulence and sluggishness of the liver, etc. If a person has strong and efficient internal organs, he is far more able to avoid disease. Moreover, even if he mistreats his body the organs are easily able to cope with the situation and bring the body back into balance. Agnisar kriya strengthens the organs that lie in the lower
