What’s the best yoga routine for generating body heat and boosting winter metabolism?

Try the Agnisar Kriya, which is a form of pranayama and easy enough for a beginner too, says yoga expert Kamini Bobde

Agnisar Kriya massages the liver and pancreas and helps regulate the proper secretion of insulin and other enzymes. As it improves digestion and generates heat, it also boosts the body’s metabolism rate and immunity. (Representational)

Winter is a time when the body rushes its resources and energy to the internal organs to see that they don’t shut down due to the cold. However, when temperatures dip to single digits, it’s time to fortify yourself with some fiery as well as energising yoga practices to bolster up your organs and metabolism.

WHY AGNISAR KRIYA IN WINTER

Just begin with the Agnisar Kriya, which is a form of pranayama and easy enough for a beginner too.

It is a gentle exercise for the lungs and the respiratory tract. The vigorous inhalation and exhalation while flapping the stomach in and out removes phlegm from the lungs. Since it stretches the abdominal muscles, it burns belly fat and tones abdominal muscles. Agnisar Kriya massages the liver and pancreas and helps regulate the proper secretion of insulin and other enzymes. As it improves digestion and generates heat, it also boosts the body’s metabolism rate and immunity.

HOW TO DO IT

It must be done in the morning on an empty stomach and at the end of all asanas.

You may sit in Padmasana or Bhadrasana, sitting with knees about shoulder width apart but toes touching each other and hips resting on the parted heels. Place your palms flat on the floor with fingers pointing inwards and elbows straight, making you lean forward a little.
Relax your body, take a deep breath in, exhale fully, emptying out your lungs and ensuring your abdominal wall goes in or contracts as much as possible.
Then lean forward and contract your neck and throat area, thus performing the throat lock or the Jalandhara bandh.
Move your stomach in and out rapidly for as many rounds as possible. When you tire or want to inhale, then release the throat lock, inhale and straighten your body and relax. Do three rounds of 10 counts initially, then build it up to five rounds of 10 counts.

Also read | How yoga can help you generate body heat and beat the cold

You may do it standing up too. Place feet comfortably apart. Bend your knees and place your palms on the knees so that the elbows are straight and body is bent forward. Take a deep breath in, then exhale completely. Lock your throat so that you don’t inhale and move your stomach in and out five to 10 times. Then inhale and straighten. This is one round. Do five to 10 rounds.

Precautions: This Kriya should be avoided in summer months or if done, must be followed up with cooling pranayama like Sheetali and Sheetkari pranayama. People with BP, heart, acidity, ulcers, diarrhoea or hyper active thyroid must avoid this practice.