Pranayama – Agni Sara

Steps
• Stand with knees bent and the hands on the thighs.
• Contract the pelvic floor and the low abdomen above the pelvic floor as
you begin to exhale.
• Pull the lower belly in and up.
• Continue exhaling as you contract the upper belly.
• When the whole abdominal wall is strongly contracted and drawn in and
up, suck the diaphragm up under the ribs.
• Immediately release the diaphragm and begin the inhalation by releasing
the upper abdominal wall above the navel center.
• Release the lower belly as you continue to inhale.
• Release the pelvic floor as you finish the inhalation.
• Without pause repeat the process from the beginning.

According to Sandra Anderson, “Don’t worry if you don’t feel the diaphragm
moving up under the ribs. Instead concentrate on a smooth, deep, wave-like
contraction, and turning the exhalation around into the inhalation while
maintaining the contraction of the lower abdomen. This is a crucial point. Keep
the lower belly and pelvic floor contracted and pulled up as you inhale and
release the upper abdomen. Notice how you can work the diaphragm
independently of the lower abdomen and pelvic floor.”

For a video demonstration visit:

http://www.himalayaninstitute.org/yi/Article.aspx?id=3289

Benefits
• Increases vitality and vigor.
• Facilitates spiritual transformation.
rd
• Strengthens Semana Vayu and 3 Chakra.
• Strengthens the pelvic floor.
• Strengthens the abdominal wall.
• Supports alignment of the internal organs.
• Counters the sagging affects of gravity on the organs.
• Tones digestion and elimination systems.
• Massages the bladder.
• Moves lymph, strengthening the immune system.
• Improves circulation of the reproductive organs.
• Reduces anxiety and increases emotional steadiness.
• Increases enthusiasm and spiritual confidence.
Contraindications
• Hiatal hernia
• Menstruation
• Pregnancy
• Ulcers
• Cardiovascular disease
• High blood pressure.
• Practicing within 3 hours after eating
• Practicing with an IUD in place
• Trying to advance too quickly in the practice which can energize negative
tendencies
• Feeling angry, irritated, or spaced out after practicing

References

Anderson, Sandra, http://www.himalayaninstitute.org/yi/Article.aspx?id=3342.

Anderson, Sandra, http://www.himalayaninstitute.org/yi/Article.aspx?id=3289