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Ashwini Mudra

           In Sanskrit, Ashwini means "horse" and Mudra means "gesture." This practice is a Adhara Mudra meaning "perineal gesture” practice and is described in the Hatha Yoga Pradipika, Gheranda Samhita as well as the Shiva Samhita.

     This Mudra is described as a practice that invigorates the body, cures issues of the rectum and awakens Kundalini which activates Muladhara Chakra.

     This practice translates to The Gesture of The Horse because horses are known to preform this practice.

     This practice has two techniques, the first is a practice of rapid contractions while the second practice incorporates the retention of the breath.

Ashwini Mudra

Practice - Technique 1: Rapid Contraction

  • Preform Mula Bandha by rapidly contracting and relax the muscles of the anus.

  • Confine the muscle contractions to the anus, all though you will find that other pelvic muscles will contract.

  • Allow the muscular contraction and relaxation to be rhythmical.

  • Do not strain. If needed pause take a deep inhale, relax with the exhale and restart the practice.



Practice - Technique 2: Slow Contraction and Retention

  • Sit in a Meditative Asana or a comfortable seated position.

  • Preform Mula Bandha by rapidly contracting and relax the muscles of the anus.  

  • At the end of the inhalation, hold the breath and the contraction.  

  • The contraction should be as tight as possible but without straining.  

  • Release the contraction along with the exhale.



    • Duration

  • Practice 5 - 10 rounds.



    • Note

  • This technique requires synchronization between the breath and the movement of the muscles of the anus.



    • Awareness

  • While practicing bring your awareness to Muladhara Chakra.



    Precautions with Ashwini Mudra

  • Anyone who has issues with high blood pressure or heart disease should not practice with Antar Kumbhaka or internal breath retention.



    • Benefits of Ashwini Mudra

  • Strengthens the uterine muscles.

  • Improves sexual health.

  • Builds resistance to disease and slows aging.

  • Stimulates the digestive organs and eases constipation.

  • Tones pelvic muscles.

  • Eases hemorrhoids.

  • Boosts mood.

  • Calms the mind.

  • Increases awareness and energy.

  • Invigorates the body.

  • Helps awaken Kundalini energy and activates Mualdhara Chakra.


    • This practice is also known as

  • Horse Gesture Yoga

  • Horse Mudra


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