(Video Courtesy: tiktam)

Process of Agnisara Kriya by Swami Ramdev ji

1. Sit in a comfortable pose of Padmasana or Siddhasana.
2. Now take a deep breath then exhale out completely i.e. empty lungs.
3. Hold your breath, contract and expand stomach fully repeatedly.
4. Do it as many times as possible for you initially.
5. Now take deep and slow breath inside to come out of it.

Duration

Do it for the time as possible for you initially, can be extended after few days practice when you have good practice.

Benefits

• Wonderful remedies for a sluggish liver and kidneys.
• Relieves several gastro-intestinal complaints like excessive gas,hyperacidity, and indigestion etc.
• Cures diabetes.
• Strengthens liver, pancreas and spleen.

Precaution

• Keep the spine erect while doing this asana.
• Practice it on empty stomach.
• Avoid it in case there is swelling in intestines.

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1. What Is Kundalini Kriya Yoga?

Process

1. While sitting on ground  place both hands on ground up to elbow, keep the elbow and palms on the ground.
2. Now like Sirsasana keep the head between hands but above the ground.
3.Lift the legs & bend the knees and holding the legs as high as possible.
4. Try to keep the toes pointed towards thigh, and legs & arms parallel to each other.
5. Breathe as smoothly as possible for as long as feel comfortable.

Variant

1. Lie on ground with stomach and chest touching ground.
2. Keep  the hands on both sides, touching the ground.
3. Now lift the legs upward and bend the knees and try to put the legs on head.
4. Stay in this position for some time and then return to start position slowly.

Duration

Do it from fifteen to thirty seconds in the beginning and later on time can be extended.

Benefits

• Removes indigestion.
• Good posture for strengthening the abdominal muscles and removes genitourinary problems.
• Makes the  body more flexible.
• It provides overall radiance on the face and develops personality.

Precaution

• Avoid this pose if suffering from  Neck  or shoulder problems.
• Patient with high blood pressure should avoid it.
• Consult the doctor before starting this asana.

Related posts:

1. Shalabhasana | Locust Pose
2. Makarasana | Crocodile Pose
3. Paschimottanasana | Back Stretching Pose

Process

1. Begin with Tadasana.
2. Place the both hand on ground while standing up, keep the distance of about one feet between both hands.
3. Slowly put the body weight on hands and lift the legs up fully upward and straighten them.
4. Remain in this position for some time and  then return to start position.

Duration

Do it for short period of time initially but later on practice it upto five minutes.

Benefits

• Strengthens calves, thighs, spine and ankles.
• Strengthens heart and lungs.
• Cures eyes disorders.
• Improves memory and is good for student during examination days.

Precaution

• Don’t do it if you are suffering from insomnia, headaches, high or low blood pressure.
• Do it on firm mattress to avoid being hurt on losing the balance initially.
• Initially do under supervision to avoid any injury.

Related posts:

1. Garbhasana | Fetus Pose
2. Naukasana | Boat Pose
3. Mayurasana | Peacock Pose

Process

1. Stand in Tadasana,  exhale and bend downward from the waist.
2. Keep your legs straight and bring your finger tips or if possible your palms  gently on floor, in front of your legs, or put the hands beside your legs.
3. Place your face on legs.
4. Remain in this position for few seconds.
5. Now inhale slowly and return back to start position.
6. Repeat this posture after relaxing for a while.

Duration

Don’t do it for more than from five to six times initially. Later on it can be extended up to a minute.

Benefits

• Tones abdominal organs.
• Bloating of abdomen,constipation,indigestion,other gastric problems really get alleviated.
• Spine become straight, flexible and resilient.
• Reduces fat around abdomen.
• Helps to gain height.

Precautions

• Persons having back problems should avoid it.
• Consult the doctor before starting doing this asana who are suffering from ailments.

Related posts:

1. Utthanpadasana | Raised Legs Pose
2. Shalabhasana | Locust Pose
3. Markatasana

Procedure

1. Lie down with legs together, keep hands by the side of body and palms facing floor.
2. Now raise both legs to 30 degrees, while breathing in, do not jerk while lifting legs.
3. Hold your breath if not patient of high blood pressure as long as convenient.
4. Bring legs down while exhaling without bending knees.
5. Relax and do it three to six times.

Ardha-uttanpad asana means lifting one leg only and putting other on the floor. It’s procedure is same as above.

Duration

Raise the legs for ten to fifteen second. Do not practices for more than five times at a stretch. Do it in the morning and in the evening as well

Benefits

• Gives strength to all abdominal muscles.
• Strengthen thighs, waist, hips, back, spinal cord.
• Reduce stomach.
• Useful in constipation , wind trouble,  and in indigestion.

Precautions

• Practice calmly because high pressure and stretching is felt on lower abdomen.
• Patient of spondylitis and muscle pull should avoid this asana.
• Patient of spinal injury must do it with one leg and don’t put undue strain on spine.
• Raise the legs slowly without putting extra pressure on mind or body.

Related posts:

1. Naukasana | Boat Pose
2. Chakrasana | Wheel Pose
3. Halasana | Plow Pose

Process

1. Start with a folded blanket to put the head and forearms on it
2. Kneel on the ground and put the fingers together, keep the forearms on the ground.
3. Place the blanket between the palms.
4. Open the hands to place the head into open palms.
5. Move the feet carefully closer to the elbows, heels elevated.
6. Exhale to lift the one feet from the ground, then lift other feet from the ground and try to keep them straight.  After practicing some time both feet can be lifted simultaneously.
7. Keep legs, thighs, knees perpendicular to the ground
8. Put the weight equally balanced on two forearms
9. Stay there for few seconds, breathe  normally.
10. Come down with exhaling ,let the both feet touch the ground at the same time and relax in shavasana for a few minutes to normalize the blood circulation

Duration

Start with a stay for few second and add five to ten second every day to extend it up to three minutes. Do it for a week or two and extend it up to five minutes gradually.

Benefits

• Brain calms down , relieve stress and mild depression.
• Stimulates pituitary and pineal glands.
• Strengthens arms, legs, and spine.
• Tones up abdominal organs and digestion improves.
• Relieve the symptoms of menopause .
• Improves functioning of thyroid gland.

Precautions

• Avoid it if suffering from back injuries.
• Don’t do it in headache.
• Patients with heart or blood pressure problems should avoid it.
• Start this asana under the supervision of an experienced person.
• Beginner should take the support of wall to rest their legs on because it is difficult for some person to raise legs upwards.
• Breathe normally and don’t hold breath while standing on head.

Related posts:

1. Vrschikasana | Scorpion Pose
2. Garudasana | Half Spinal Twist Pose
3. Mayurasana | Peacock Pose

Process-1

1. Keeping face downwards lie flat on abdomen and chest.
2. Place hands under each thigh
3. Now breathing in lift the right leg up, do not bend the knee.
4. Repeat this from other leg.
5. Repeat it two to four times.

Process-2

1. Keeping face downwards lie flat on abdomen and chest.
2. Now move the right hand above the head straight, touching the ear and head.
3. Place the left hand over the waist.
4. Now while inhaling, lift the right hand and head and left foot from ground.
5. Remain in this position for sometime and return to start position while breathing out.
6. Relax for sometime to repeat it from other side.

Process-3

1. Keeping face downwards lie flat on abdomen and chest.
2. Now place both hands over the back and each wrist with other hand.
3. While inhaling, first lift the chest first then lift the legs from ground.
4. After holding for sometime return to first position while breathing out.

Duration

Do it for four to five times.

Benefits

• This posture is good for hips,thighs,legs,buttocks,lower abdomen, wrists and diaphragm.
• Strengthen the muscles of the back.
• Useful in sciatica and back ache.
• Useful in spinal disease and cervical spondylitis.
• Reduces fat around thighs,hips,waist, and abdomen.

Precaution

• Avoid doing it after getting surgery to avoid complication.
• They should practice Ardh Shalabhasana for a few weeks first then switch over to this posture.
• Avoid clenching the fists too tight or too loose.
• Control the breathing while doing this asana

Related posts:

1. Vrschikasana | Scorpion Pose
2. Konasana | Angle Pose
3. Makarasana | Crocodile Pose

Process

1. Sit on a mat with legs stretched straight out in front of you.
2. Hold the thumbs of both legs with thumb and index finger.
3. Now while exhaling bend forward, keeping legs straight and try to keep both elbows on both sides  of legs on ground.
4. Remain in this position as possible, from few seconds to up to three minutes holding your breath, then start inhaling and slowly return to start position.

Duration

Do it from few seconds to three minutes.

Benefits

• Tones up back and spine.
• Helpful in increasing height.
• Helpful for the kidneys, liver, ovaries and uterus.
• Increases appetite, reduces obesity, and cures numerous diseases.

Precaution

• Don’t do it in case you are suffering from back problem, asthma, diarrhea.
• Never force yourself to bend forward.
• Avoid,  if surgery is performed.

Related posts:

1. Chakrasana | Wheel Pose
2. Padahastasana | Standing Forward Bend
3. Kandharasana | Shoulder Pose

Procedure

1. Lie straight on back, resting on the floor.
2. Place the feet together and keep the arms on the thighs.
3. Taking deep breath first raise the head, neck,shoulder, then raise the legs slowly. Hands, head and legs should be raised parallel in shape of a boat.
4. Do it without  bending the knees and elbows  and without any jerk.
5. Raise the head  and legs as high as possible.
6. Remain in  this posture motionlessly, hold breath as long as possible.
7. Return to the starting point while exhaling.

Duration

Retain in this position from ten seconds to up to one minute. Do it three to four times, do not exhaust yourself.

Benefits

• Strengthens lungs.
• Useful in stomach problems.
• Liver, pancreas, start secreting better.
• Strengthens abdominal muscles.
• Regulates blood sugar level.
• Strengthens muscles of neck,shoulders, and legs.

Precaution

The patients of high blood pressure, hip joint disorders, arthritis, hernia, or ulcers should avoid doing this asana.

Related posts:

1. Mayurasana | Peacock Pose
2. Utthanpadasana | Raised Legs Pose
3. Vrschikasana | Scorpion Pose

Process

1. Start with sitting on knees and place the palms on ground while finger pointing towards stomach.
2. Take a deep breath and place both elbows on both sides of navel now raise the thighs, buttock.  Head and knees will be parallel to each other.
3. Keep the knees one feet from each other.
4. Keep the wrists and palms towards the knees
5. Place the entire weight on the palms, hands, and elbows and maintained the balance.
6. Exhale  to return to original state and relax.

Duration

Hold the breath for two to four seconds and repeat it from two to three times, extended up to one minute later on.

Benefits

• Improves digestive system.
• Cleans bowels.
• It increases gastric juices and can whet the appetite.
• Helps to cure diseases of intestines and stomach.
• Cures diabetes.
• Strengthens the wrists,arms,lungs,ribs.
• Tones up liver.
• Improves pancreas.

Precaution

• Person with the problem of cervical spondylitis should avoid this asana to avoid any problem later on.
• Patient of high blood pressure should avoid this posture.
• Avoid this asana in case you have abdominal surgery done.
• Don’t jerk while doing this asana at any stage.
• Stop doing this posture if you feel imbalance while performing.
• Patient of hernia or ulcer should avoid it.

Related posts:

1. Utthanpadasana | Raised Legs Pose
2. Chakrasana | Wheel Pose
3. Sirsasana | Headstand Pose