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Updated: May 30

Agni+Sara+Kriya = Fire + Essence + Action

Vahni+Sara+Dhauti = Fire + Essence + Cleansing Action

Vigorously contracts & expands the abdominal area giving the abdomen the required massage

Nabhigranthim meruprishthe shatavaaram cha kaarayet - Contract the navel towards the spinal cord a hundred times, The Gherand Samhita Methods Method -1 in Vajrasana (for beginners)

1. Sit in Vajrasana

2. Slide your knees away from each other as much as you can, toes are touching each other (assume any other comfortable position or standing squat position in case of knee pain)

3. Place the palms on the respective knees, press the heels of the palms on the knees

4. Exhale, push your abdomen into the spine, create a hollow back i.e. round your mid back; this would be done by contracting the abdomen in (push the abdomen in), raise your shoulders towards the ears so that your arms become straight, slightly push the area just below the chest at the back (you are creating a vacuum in that area), that would automatically bring your head slightly down; overall lean a bit in front (this will help you’re your heels of the palms on the knees, create more engagement in the core as well as firmness in the body)

5. You can rest your fingers on patella or stretch your fingers out; heels of the palms are firmly pressed on the area just above the knees

6. The body is in a firm leaned forward position

7. Open your mouth and stretch the tongue out from the root of the tongue

8. You can keep your eyes open or closed as per your comfort

9. Begin to contract and expand your abdomen rapidly while exhaling and inhaling (contraction with exhalation, expansion with inhalation).

10. Even though the breathing is happening, the focal point here is not your breath but the contraction and the expansion of the abdomen; the breathing is happening as the result of accentuation of movement at your abdominal region. The breathing should resemble the panting of the dog and must be in the rhythm of the abdomen along with inhalation and exhalation

11. Even though you are not straining the abdomen, still you must engage it to the extent that it is massaging the internal organs of the abdomen. The movements are rapid still but decently engaged.

12. Continue until you feel a little fatigue

13. Relax, close your eyes and watch yourself for a while

14. Once relaxed, you are set for the second round Method -2 in Standing Position (for beginners)

Method -2 is very much in the same line as described in method 1. The only difference is this one is done in standing squat position whereas the former one was in sitting vajrasana position

1. Stand with your legs apart approx. half-meter or around 1 ½ feet apart

2. Lean forward, bend your knees and place your palms just above the knees (right palm above the right knee, left palm above the left); the fingers are facing each other; we will need to use the heels of the palms to be pushed into the legs where palms are placed as we move forward

3. Push your shoulders into the ears so that the arms remain straight throughout

4. Create a hollow back as explained above

5. Take your tongue out and begin the process of panting with inhalation and exhalation i.e. expansion and contraction of the abdomen

6. Stop once you feel a little fatigue, relax, be observant and get back to the next round Method -3 Padmasana / Vajrasana / or even Standing Squat (for Advance practitioners)

This is the same as above but with breath retention and has the maximum benefits

1. Assume any posture as per your comfort. Usually, it is easy to perform in a standing position and needs more practice to have a flawless movement in a sitting position

2. Breath into the maximum possible

3. Breathe out as much as you can; allow your abdomen to go into the maximum push with exhalation

4. Retain your breath and use muscular abdominal power to pull the already contracted abdomen further into the spine

5. Keeping everything as it is, expand your abdomen, then again contract it in

6. Continue with the above contraction and expansion until you start experiencing some fatigue

7. After the last contraction, gradually allow your stomach to be released and inhale

8. Relax until you return to normal breathing, and you are set for the next round

9. Make sure to stop before you are exhausted as it takes a while to go forward with more strokes as you are retaining your breath but with regular practice, you can enhance breath retention in a systematic manner Tip Whatever the number of initial strokes you are comfortable with, would be your benchmark. Continue to increase the number with regular practice Key points Make sure to reach out deeper into your stomach even though the movements are rapid Recommended Remember, a weak digestive system attracts almost 60% of diseases. This simple practice works on strengthening your digestive system to keep you at a bay from multiple diseases. Abdominal Area

Works on abdominal strength building, digestive system toning, and optimal functioning, thereby, correct the malfunctioning of constipation, indigestion, hyperacidity, hypoacidity, flatulence, sluggishness of liver, irritable bowel syndrome, pitta balance and flatulence, etc. Stomach worms are destroyed.Helps remove depression

Activates nervous system and moderately will remove depression for three or four hoursNutritional Value Enhancement

Correct secretion of digestive juices during the process helps in optimum assimilation of the nutrientsPost Natal

Immediately after childbirth to tighten up the abdominal and pelvic muscles and to bring the internal organs back to normalPranic Benefits

Activates Manipura ChakraRounds Usually, 25 strokes and 3 rounds are recommended. However, it will depend on one’s capacity of breath retention as well as strength of abdominal capacity. Usually, 3 to 5 rounds at one go can be done by a healthy person. The ideal way would be to check the number of strokes in your comfort zone, make that your benchmark, and then go on building up on that. Avoid As the practice places a lot of pressure on the cardiovascular system, abdominal walls, and abdominal organs, it is better to be avoided in case of, Cancer, Hernia, Heart Problems, Abdominal Ulcers, High Blood Pressure, Pregnancy, Asthma, or severe respiratory problems.

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Shammi Gupta, founder of Shammi’s Yogalaya holds an MA in Yoga Shastra, is a certified Yogic Therapist and Naturopath, has completed an Advanced Yoga Course, and holds a Diploma in Yoga Education from Mumbai University. She is a certified trainer from the American College of Sports Medicine and holds an MBA in HR & MBA in Finance from The University of Akron, Ohio, USA. She conducts Health Awareness Workshops for Corporate, Yogasana Workshops for Athletes, and Yoga Therapy Workshops on different medical issues for patients. Among the celebrities, Shammi trains are eminent personalities from the film and television industry and corporate world.

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