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.