Himalayan Institute - Agni Sara Tutorial

Transcript

[Music] I'm Sandy Anderson for Yoga Plus magazine in the Himalayan Institute. I'd like to introduce you to one of the master practices of hata yoga, agnisara. Agnesara combines the breath with activation of the deep abdominal muscles and the pelvic floor. Agni is fire, the presiding element at the naval center, a pivotal point of pronic energy. It links the body and mind and nourishes and sustains the [Music] body. To begin, stand with your feet comfortably apart. Bend the knees and lean forward, supporting your torso with your hands on the thighs. First, we'll circle the pelvis in both directions a few times to loosen up the lower back. Then curl the tailbone under the lower back rounds and then lift the tailbone as the lower back arches. Notice the breath naturally moves out as you curl the tailbone under and comes in as you lift the tailbone and arch the lower back. Now let the pelvis rest in a neutral position, neither tucked nor arched. And we'll focus on the deeper abdominal muscles. Exhale and squeeze the abdominal wall toward the spine. Then inhale and relax releasing the belly. And repeat with the breath. Exhale, contract the entire abdomen. Inhale, release. Engage as deeply as possible and relax as completely as possible. If you are menrating or pregnant or have a hiatal hernia, you should stop here and continue with deep even breathing. Otherwise, try a few more contractions focusing more on the lower abdomen instead of the navl. Then see if you can contract the pelvic floor and the sphincters between the pubic bone and the tailbone. This is the pelvic floor as well as the lower belly on the exhale. Now relax slowly but completely on the inhale. And then on the exhale make an extra effort to work deep in the pelvic floor. Eventually you will be able to contract in a wavelike motion starting with the pelvic floor moving up through the belly to the diaphragm on the exhale. Hold the breath out for a second or two and draw the diaphragm up under the ribs. Keep the chin tucked so the energy you generate doesn't get stuck in the throat. Then release the diaphragm. Begin the inhale. Release first the upper belly, then the lower belly, and finally finish the inhale by relaxing the pelvic floor. So repeat this working for depth and control. Be fluid. Scoop up on the exhale, slide down on the inhale. When agny, the fire element is strong and balanced. We have good digestion, radiant vitality, clarity of mind, and an intrinsic sense of well-being and confidence. All good reasons for practicing agnisara. Practice on an empty stomach. once or twice a day. A good beginning practice is three to five repetitions per minute for about 5 to 10 minutes.