6. Agni Sara
Agni sara is the breath of fire. It brings tone, heat and attention to the core of the bodymind and is a wonderful way to start the day. It is best done first thing in the morning, after emptying the bladder and bowels and before eating or drinking. Do not practice if you have a stomach ulcer or hiatal hernia, are pregnant, or during the menstrual cycle.
The last two articles in this series have been leading up to the teaching of agni sara. Finding breath that is relaxed and integrated with the natural movements of the belly (#4: The Core of the Matter) and learning to initiate from the pelvic floor (#5: Pelvic Floor) are skills you’ll want to practice before trying the breath of fire.
1. To begin agni sara come to a comfortable standing position, with feet hip width apart. From here you’ll lean over and place the hands on the knees, and then begin doing the cat/cow pose: exhaling and bringing the belly into the spine, and breathing into the heart and lengthening the spine on inhale. Work for 5 breaths, and then come to standing and rest for several breaths.
2. Repeat #1, this time bringing awareness to the pelvic floor, allowing it to contract and lift on the exhale, and to release and open on inhale. If you find this difficult, lie down and practice the exercises from the pelvic floor article.
*I recommend staying with #1 and #2 until you they become familiar and can be done in a relaxed manner.
3. For the full agni sara you begin from standing:
A. Inhale the hands overhead.
B. Exhale out through the mouth while bending over and placing the hands on the knees. Mindfully bring the belly in towards the spine and lift the pelvic floor.
C. Hold the breath out, while lifting the belly in and up and avoiding any strain in neck throat or face.
D. Release the abdominal muscles and diaphragm, and begin the inhale. Let the rest of the inhale bring you up to standing.
E. Take a few resting breath, and then either repeat #1, or try #3 again.
F. Pause and notice the effects.
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