Agnisara Dhauti Kriya Technique

The Agnisara Dhauti Kriya as a hatha yoga technique is a simple and effective way to improve digestion, clean intestines and boost energy levels. The technique of performing the kriya involves manipulation of breath and abdominal muscles. Herein it ignites the “fire” of a human body, and the practitioner's energy rises to the upper chakras.

The words Agnisara Dhauti are translated as follows: «Agni» means «fire», «Sara» means «essence or movement»; and «Dhauti» is a «purification practice». «Kriya» means «action». This word is used to name different yoga techniques.

The process of digestion can be compared to combustion. A person's fire essence is in the belly. When performing the Agnisara kriya exercise, muscles and organs of abdominal cavity contract rhythmically, stimulating the mechanism of increasing heat. The inner fire comes into a motion and physical body heats up.

The essence of fire exercise is included in the Shatkarmas list (purification techniques of hatha yoga) in the Antar dhauti section (inner purification). Being a technique of purifying body, Agnisara kriya also performs a function of pranayama i.e. it accumulates prana in the body of a practitioner.

This Dhauti must be kept in secret; it is difficult to attain even for the gods. But by performing it a radiant divine body is attained.

Gheranda-samhita (shl. 1.21)

Agnisara kriya eliminates the following problems:

• constipations,
• flatulence,
• hyperacidity and underacidity,
• indigestion,
• liver dysfunction,
• loss of appetite.

The “fire” located in the visceral area is constantly changing direction of movement. On inhalation, the air filling the lungs pushes the “flame” downwards, towards the downward energy “Apana-vayu”. On exhalation, the “fire” rises upward along with the air, moving to the ascending “Prana-vayu”.

So, with exhalation through the lungs body expels the burnt waste. The stronger the flame, the more slags are burned in it. Warming breathing techniques, especially Agnisara kriya combined with mudras and bandhas stimulate the inner fire. As a result, Apana-vayu becomes weaker and Prana-vayu (its antagonist) becomes stronger. The energy rises to the upper psychic centers (Chakras) removing blocks in the Nadis (energy channels of a subtle body) and increasing their throughput.

However, if the waste products have not completely left the body, it gradually extinguishes the “inner flame”. In this case, the Apana-vayu becomes stronger pulling down prana to the lower mental centers. Lower chakras correspond to a more down-to-earth and self-centered model of perception of reality. It forms corresponding behaviors that ultimately lead to suffering.

Polluted air, food from supermarkets, lack of exercise, and the dense energy of big cities clog up a person's body and energy. As a result, the Apana-vayu becomes stronger. In this state it is difficult to focus the mind for meditation. Desires, fears, and emotions take your attention away. Therefore, it is useful to do Agnisara dhauti periodically. This practice ignites the “inner flame” and pushes practitioners’ energy upward freeing their consciousness.

The essence of fire technique purifies the internal organs and stimulates the associated nerves. Rhythmic retractions and protrusions of the abdomen provide a gentle massage of the organs. They clench and unclench like a sponge. The insides are freed from stagnant blood and other waste products. All the exhaust air comes out of your lungs. As a result, all body functions are working at full capacity. In addition, fecal matter and decomposing tissues come out of the intestines. And the volume of fat deposits in the abdominal wall decreases.

By igniting the “fire” by means of Agnisara dhauti a practitioner stimulates gastrointestinal tract. When the gastrointestinal organs are cleansed and working well, the “inner flame” ignites stronger. This provides regulation of the secretion of digestive juices. The body absorbs more nutrients from food. As a result, a person feels more alert, gets sick less, and recovers more quickly from overexertion.

Agnisara kriya strengthens the abdominal muscles. Performing the kriya, a practitioner learns to manipulate the anterior wall of the abdomen. This skill is necessary to perform more complex yoga techniques, viz.:

• Uddiyana-bandhas (abdominal lock, which is the retraction of the abdomen during exhalation);
• Nauli kriya (waves of vacuum, which is shaking of the innards by manipulating the abdominal muscles);
• Bhastrika pranayama (forging bellows, which are vigorous inhalations and exhalations).

Press the navel knot tightly against your spine pulling your belly in 100 times. This is Agnisara Dhauti. It brings the yogi success in yoga, eliminates stomach ailments and increases the fire of digestion.

Gheranda-samhita (shl. 1.20)

№1 Simplified version in a standing position or in a fisherman pose

1. Standing on the floor spread your feet shoulder-width apart. Bend your knees slightly. Lean forward and place your hands on your hips above your knees. Arms remain straight. A slightly more difficult variation is to place your hands on the top of your hips, closer to your pelvis.
2. Direct your gaze to your abdomen. Open your mouth and stick out your tongue.
3. Start breathing quickly and rhythmically through your mouth. As you inhale, fully bulge your abdomen as fully as you can. As you exhale, retract your abdomen. Try to breathe quickly, but the abdominal wall should have time to fully retract and also fully bulge. Inhalations and exhalations should be passive, i.e., they should be done through the efforts of the abdomen, not through the movement of the diaphragm. That kind of breathing is like panting of a dog.
4. Continue doing abdominal manipulations, synchronizing them with your breathing, until you feel slightly tired.
5. Rest a little and continue practicing. Do several such approaches. Do not overexert yourself.

№ 2 Simplified technique of Agnisara kriya sitting in Bhadrasana

1. Sit on your heels. Spread your knees as wide as possible. Your toes should be touching. This is Bhadrasana. If this position is not yet available, go back to the first variant.
2. Place your palms on your knees. Arch your back slightly and straighten your arms.
3. Tilt your head slightly forward. Open your mouth and stick out your tongue.
4. Do abdominal manipulations synchronizing the movements with your breathing as described in option №1. When you feel tired, stop and take a break.
5. After a short rest, repeat the approach. Do not overexert yourself.

The simplified method of Agnisara kriya is otherwise called Svana pranayama. The word Svana means panting.

№ 3. Simplified version (Svana pranayama) with breath-holding

1. Take inhalations and exhalations as described in option №1 or №2.
2. After the last exhalation, close your mouth and take a deep breath in through your nose. Hold your breath. Do Jalandhara bandha (throat lock) and Mula bandha (root lock).
3. Hold the breath on the inhalation as long as possible (Antar kumbhaka). Do not overexert yourself.
4. Then take a short additional breath, relax Mula bandha, Jalandhara bandha and exhale air smoothly through the nose.
5. Restore normal breathing before moving on to the next approach.

№ 4. Advanced (complete) technique of performing Agnisara dhauti kriya

This variation of the kriya can be performed either standing or in Bhadrasana. The best thing to practice isPadmasana (Lotus pose if it is available. Abdominal movements are made while holding your breath on the exhale (Bahir-kumbhaka). In this way, a better massage of the internal organs is achieved.

1. Take an original body position - fisherman's pose, Bhadrasana or Padmasana.
2. Take a deep breath and immediately exhale all the air from your lungs. Along with the exhalation fully retract the abdomen. Hold your breath. To make the energy go higher, you can perform Jalandhara bandha (the throat lock) while holding your breath.
3. While holding your breath, quickly and rhythmically throw your abdominal wall forward then draw it back in. Make the movements as if you want to “shake” the insides. Continue abdominal manipulation as long as you can hold your breath. Don't overexert yourself.
4. When you feel a strong urge to inhale, take a short extra exhale then inhale.
5. Rest and restore a normal breathing rhythm. After that, repeat the approach. The time of breath-holding and the amount of abdominal oscillations will increase with regular practice.

In the full version of Agnisara kriya in seated positions you can rest the palms of your hands on the floor. In this body position abdominal movements become more accentuated. To do this in lotus pose round your back and tilt your torso forward. The hands are placed in front of the crossed shins. Fingers pointing away from yourself, arms are straight. In Bhadrasana fingers and elbows are turned toward you, arms are also not bent at the elbows. This pose is also called Simhasana.

1. Agnisara kriya is performed on an empty stomach. The best time is in the morning, before breakfast. In any case, at least three hours should elapse after a meal. When the stomach is full, the abdominal wall does not retract sufficiently. Thus, the effect of the practice will not be achieved.
2. While performing Agnisara kriya, take your time. Often beginners do the exercise with an incomplete amplitude of abdominal movement. It is better to make fewer movements, but retract and bulge the abdomen “as far as it will go”. Try to adjust the pace of the movements. They should be fairly quick but also accentuated.
3. For beginners, the “essence of fire” exercise can be difficult. Beginners can get tired quickly. In this case, it is better to master the practice gradually. Over time, you will learn to control your abdominal muscles better. Start with simplified options. At first, do no more than twenty retractions and bulges in one approach. Do three such approaches a day. Gradually increase the number of movements and the number of approaches. When you're ready, move on to more advanced practice options.

Agnisar dhauti kriya has a number of contraindications, it is not recommended to do:

• for hypertension (high blood pressure);
• for cardiovascular disease;
• for hernias;
• for stomach ulcers;
• for duodenal ulcers.

A special contraindication to performing agnisara kriya concerns expectant mothers. From the moment pregnancy is detected until delivery, you should refrain from practicing.

Reference list:

1. TKV Desikachar. Heart of Yoga.
2. Swami Satyananda Saraswati. A Systematic Course in the Ancient Tantric Techniques of Yoga and Kriya. Vol. 1.
3. Swami Niranjananda Saraswati. Prana, Pranayama.
4. Swami Swatmarama. Hatha Yoga Pradipika. With commentary by Swami Muktibodhananda.
5. Swami Satyananda Saraswati. Asana, Pranayama, Mudra, Bandha.
6. Gheranda-samhita.