Satyori — Agni Sara Pranayama Quick Card
Pranayama Quick Card
Agni Sara
Agni Sara Kriya · Agni means 'fire'; Sara means 'essence' — the practice that activates the essence of digestive fire
About
Agni Sara is a dynamic abdominal technique that rhythmically contracts and releases the abdominal wall during external breath retention (bahya kumbhaka), creating a rapid pumping action that stimulates digestive organs, kindles agni, and purifies the abdominal region. The Gheranda Samhita (1.19-20) instructs: press the navel knot against the spine one hundred times.
How to Practice
Stand with feet hip-width apart, knees slightly bent, hands on thighs above the knees, torso leaning slightly forward. Alternatively, sit in Vajrasana. Inhale deeply, then exhale completely through the mouth, emptying the lungs thoroughly.
Benefits
Agni Sara provides vigorous massage to the entire abdominal contents. The pumping stimulates peristalsis, improves digestive enzyme secretion, enhances liver and gallbladder function, and resolves constipation.
Contraindications
Not during pregnancy, menstruation (for most women), or within 3-4 months of abdominal surgery. Contraindicated for peptic ulcers, acute inflammatory bowel conditions, hernia, uncontrolled hypertension, and heart disease.
Dosha Effect
Strongly Kapha-reducing and agni-stimulating. Directly counters the cold, heavy, sluggish quality of excess Kapha in the digestive system.
Classical Source
Described in the Gheranda Samhita (1.19-20). Closely related to Uddiyana Bandha and Nauli from the Hatha Yoga Pradipika.
Dinacharya Guide
Agni Sara is one piece of a complete daily practice. The Dinacharya Guide gives you the full rhythm — ideal wake time, pranayama sequence, meals, movement, and evening practices matched to your dosha.