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.