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Ashwini Mudra - Horse Gesture In Yoga, How to do Ashwini Mudra - Horse Gesture In Yoga, Benefits of Ashwini Mudra - Horse Gesture In Yoga, Precautions, & a note for yoga practitioners

Ashwini Mudra (Horse Gesture)

How To Do Ashwini Mudra – Horse Gesture | Technique I: Rapid contraction | Technique 2: Contraction with antar kumbhaka | Awareness | Ashwini Mudra Benefits | Precautions | Note

Ashwini Mudra (horse gesture) is a ahara (perineal mudras) is a bandha (lock mudras).

How To Do Ashwini Mudra – Horse Gesture

Technique I: Rapid contraction

  • Sit in any comfortable meditation asana.
  • Close the eyes and relax the whole body.
  • Become aware of the natural breathing process.
  • Take the awareness to the anus.
  • Rapidly contract the anal sphincter muscles for a few seconds without straining, then relax them. Confine the action to the anal area.
  • Contraction and relaxation should be performed 10 to 20 times, smoothly and rhythmically. Gradually make the contractions more rapid.

Technique 2: Contraction with antar kumbhaka

  • Sit in any comfortable meditation asana.
  • Close the eyes and relax the whole body.
  • Inhale slowly and deeply while simultaneously contracting the anal sphincter muscle.s.
  • Practise antar kumbhaka (internal breath retention) while holding the contraction of the anal sphincter muscles as tightly as possible without strain.
  • Exhale while releasing the contraction of the anus.
  • Perform 5 to 10 rounds.

Awareness

  • Physical – on anal contraction and relaxation.
  • Spiritual – on mooladhara chakra.

Ashwini Mudra Benefits 

  • This practice strengthens the anal muscles. It pre­ vents the escape of pranic energy and redirects it upward for spiritual purposes.

Precautions while doing Ashwini Mudra – Horse Gesture

  • People with high blood pressure or heart disease should not practise with antar kumbhaka.

Note

  • Ashwini means ‘horse’. The practice resembles the movement a horse makes with its sphincter immediately after evacuation of the bowels.

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