Samana energy is concentrated around your solar plexus region. This is the home of your digestive fire, known in the yogic tradition as agni. The traditional medicine of India, Ayurveda, views agni as the foundation of good health. When, this inner fire is strong, you digest your food well, absorb plentiful vital energy from the air you breathe and enjoy a congenial relationship with the world around you. Conversely, weak agni is thought to contribute to and aggravate many chronic health conditions – including both physical illnesses and psychological imbalances.
The Fire Purification exercise given here (see opposite, below) is an important yogic breathing technique used to stimulate and awaken both your digestive fire and the energy of samana, your nourishing breath. With regular practice, it increases the vitality and robustness of your entire abdominal region. This, in turn, has a positive effect on the whole of your energy system, the clarity of your thinking and your ability to focus your attention effectively. It can also counteract sagging abdominal muscles and relieve constipation.
Fire Purification is quite an intense exercise, so prepare for it by first mastering the Abdominal Lift (see opposite, above), a powerful exercise in its own right. The Sanskrit name (uddiyana) indicates that this exercise strengthens not only your samana energy, but also acts with your expressive breath (udana; see chapter 6) to enhance your will-power and enjoyment of life. When you first begin to practise this lift you may become re-acquainted with abdominal muscles you have not consciously used for years. Most people find it easiest to do this exercise standing, but as an alternative, you may also sit with your legs crossed (see pages 35–7).
Try to practise on an empty stomach, preferably first thing in the morning. When you have mastered this, progress to the exercise below.
1 Stand with feet hip-width apart and knees slightly bent. Try not to turn out your toes. Lean forward, resting your hands on your thighs, fingers facing in.
2 Take a deep breath in through your nose, then forcefully exhale through your mouth, trying to push all the air out of your lungs. Simultaneously straighten your elbows, tuck your tailbone forward slightly and lower your chin toward your chest – imagine there is a string pulling your diaphragm up toward your throat.
3 Hold the pose for as long as you can comfortably keep your breath out. Then release your abdomen and inhale deeply. Rest briefly, then repeat 3–5 times.
Begin by practising the Abdominal Lift (see above), again making sure that you practise on an empty stomach.
1 When you reach the holding position (at the end of step 2), do not breathe in, but release your diaphragm and quickly contract it again.
2 Repeat the release and contraction 5–10 times – or for as long as you can hold your breath out. When necessary, take an in-breath, and then rest briefly before repeating. Repeat 1–2 times daily, building up to several times a day.
CAUTION: DO NOT PRACTISE EITHER OF THESE EXERCISES IF YOU HAVE HIGH BLOOD PRESSURE OR CARDIOVASCULAR DISEASE, OR ARE PREGNANT OR MENSTRUATING.