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Keep the chest as still as possible. Do not strain.
Breathe in and out 10 to 20 times.
This is one round.
Relax and breathe normally before starting the next round.
Agnisar Kriya or Vahnisara Dhauti (activating the digestive fire or cleansing with the essence of fire)
This technique may be practised in the same position or in padmasana (see figure 2).
Breathe in deeply.
Exhale, emptying the lungs as much as possible. Lean forward slightly, straightening the elbows.
Push down on the knees with the hands and perform jalandhara bandha.
Contract and expand the abdominal muscles rapidly for as long as it is possible to hold the breath outside comfortably.
Do not strain.
Release jalandhara bandha.
When the head is upright take a slow, deep breath in. This is one round.
Relax until the breathing normalises before commencing the next round.
Duration: Beginners may find this practice difficult and quickly become tired due to lack of voluntary control over the abdominal muscles. The muscles must be slowly and gradually developed over a period of time.
Three rounds of 10 abdominal contractions and expansions is sufficient at first. With regular practice, up to 100 abdominal movements may be performed with each round. The time of breath retention should be gradually increased over a period of time.
Awareness: Physical - on synchronising the breath rhythmically with the abdominal movement.
Spiritual - on manipura chakra.
Sequence: After asana and pranayama. Agnisar kriya should be practised on an empty stomach preferably in the early
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