Agnisara

Sequence:

1. Stand erect with your legs fairly apart and hands hanging by the sides.
2. Bend your trunk forward and bend your knees slightly.
3. Place your palms on the corresponding knees.
4. Exhale completely.
5. As in Uddiyana Bandha, retain your breath.
6. Blow out your stomach without inhaling.
7. Keep this for about 2 seconds.
8. Pull in your stomach.
9. Pull in and blow out your stomach 4-6 times.
10. Inhale.
11. Repeat steps 4-10 four to five times.

Caution:

• Do not practice this pranayama after a meal.
• Pregnant and menstruating women should not perform this pose.
• This pranayama should be avoided by people with abdominal surgery.

Benefits:

• This pranayama improves digestion.
• Agnisara is an energy booster.
• This pranayama helps reduce fat from your abs.
• Blood circulation to the digestive system is increased.