Secrets of agnisara-dhauti. Ignite your inner fire!

Fire is an amazing element; it possesses qualities of warmth, purification, and transformation. This element is also present in the human body. The ability to generate and control this primal element helps not only to cleanse the body and boost metabolism but also to prepare for more advanced yoga practices and raise energy to higher centers. In this article, we will talk about one way to ignite your inner fire — the technique of Agnisara-kriya, the secrets of its execution, contraindications, and the benefits of the practice. Agnisara-dhauti is closely connected with pranayama and is included in the list of shatkarmas — six cleansing practices of yoga.

Agnisara-kriya has a number of positive effects on the physical and energetic body.

Benefits of Agnisara-dhauti at the physiological level:

• Harmonization of the digestive system. Agnisara helps eliminate lack of appetite, increased or decreased acidity, indigestion, some liver dysfunctions, flatulence, and constipation. Thanks to the gentle massage of internal organs and increased blood circulation in this area, the spleen, liver, and kidneys are revitalized.
• Improvement of venous outflow in the pelvis and legs, normalization of lymphatic system function.
• Strengthening of the respiratory muscles and increase in diaphragm mobility.
• The body is cleansed of toxins and impurities formed by improper diet, lifestyle, and adverse environmental conditions.
• The body is warmed up, which is especially relevant during cold weather and prior to performing pranayama and asana practices.

Benefits of Agnisara-kriya on the energetic level:

• Harmonization of the three lower energy centers (Muladhara, Svadhisthana, Manipura), reduction of the influence of the descending Apana Vayu energy, raising of energy to the higher centers.
• Development of patience, willpower, and emotional stability.
• Effective preparation for more complex and serious yoga practices — bhastrika, kapalabhati, nauli.

Agnisara-kriyais is called a fire practice primarily because it warms the body and improves digestion. This yoga practice has several distinct stages leading up to its mastery.

1. First, it is necessary to master uddiyana-bandha — the abdominal lock, which involves pulling the abdomen in and lifting it upwards on the exhale.
2. Agnisara should be performed on an empty stomach, preferably in the morning or at least 3–4 hours after eating.
3. It is easier to learn the technique from a standing position such as "chair pose": knees bent, torso leaning forward, hands resting on the thighs. It can be performed standing or sitting in asanas like Vajrasana, Bhadrasana, Siddhasana, Ardha-padmasana, or Padmasana. In seated positions, it's often convenient to rest your hands on the floor or thighs and to slightly round the spine.
4. Having found a comfortable position, take several calm, deep breaths before completely exhaling all the air from your lungs on the last cycle, pulling the abdomen in tightly. Hold your breath and, if possible, perform the throat lock (Jalandhara bandha), raising the energy higher: direct your attention inward, visualizing how the life energy (prana) rises from the lower centers (chakras) along the spine to the throat and even higher, all the way to the center between the eyebrows (the third eye).
5. Next, make rhythmic movements with the abdomen, pushing the abdominal wall forward and pulling it inward as if making false inhales and exhales. At first, this may be slow, but as you master the practice, the movements will become faster and more precise.
6. Perform for however long you can hold your breath, avoiding excessive tension.
7. When you feel a strong desire to inhale, release the Jalandhara bandha and make a short, final exhale before inhaling again.
8. Rest and complete several cycles of normal breathing. Then, perform a few more rounds of Agnisara-kriya.

If you have already mastered kapalabhati or bhastrika, you can perform one of these pranayamas before Agnisara-kriya. Agnisara-dhauti greatly increases internal heat, especially when practiced in hot weather or with many rounds. To compensate for this effect, you can perform a cooling pranayama (sitali or sitkari). Agnisara can be practiced daily if no health restrictions or contraindications apply. As always, consulting a doctor and an experienced yoga instructor before mastering this yogic technique will help avoid mistakes and quickly get into the rhythm of the practice.

There are a number of temporary and permanent restrictions for performing Agnisara-dhauti-kriya:

• Menstruation, pregnancy and the recovery period after it (at least two months), uterine fibroids, intrauterine device, urethritis, cystitis.
• Gastrointestinal diseases (gastritis, ulcers, hepatitis, pancreatitis, cholecystitis, cirrhosis) in the acute stage. Diarrhea.
• Hypertension and cardiovascular diseases.
• Infectious diseases, especially with fever.
• Any malignant tumors.
• Umbilical hernia.
• Abdominal surgeries performed less than a year ago.

If discomfort, pain, or any malaise occurs, you should stop practicing Agnisara.

• For beginner yoga practitioners, as always, it is important to be patient and master Agnisara-kriya gradually, having established all preparatory stages. For example, only after understanding the principles of proper breathing and mastering uddiyana-bandha can one move on to rhythmic abdominal movements, slowly and without unnecessary tension.
• Clearly regulate the number of repetitions at first; starting with 5–10 per set is enough in the early stages. The number of sets should also be increased gradually as time goes on.
• The best time for practice is early morning, when the digestive system is not yet burdened. Daily practice is the key to noticeable and stable results.
• It is important to listen carefully to your body during practice and to any discomfort that arises: in that moment, undiagnosed diseases may manifest. If you feel unwell, the practice should be stopped immediately.

Fire is a dangerous element, simultaneously evoking awe and respect. Learning to control the flame within your body is invaluable for your life and wellbeing. Agnisara-dhauti is one of those yoga practices that gives instant results, so it must be performed in measured doses, clearly understanding its effect on each individual case. Agnisara is especially beneficial for people with a predominance of Kapha dosha; it increases Vata and Pitta, which is important to consider. The daily cleansing that Agnisara-kriya provides can help improve your health, fill the body with energy, and prolong youth and activity. We wish you mindful practice!