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Ashwini Mudra (Horse Gesture) Step by Step Guide, Benefits and How It Work.

When we talk about Kundalini in yoga, our attention is drawn to the pelvic floor. The perineum is the exact location in the pelvis where this energy is dormant. Ashwini mudra is a simple practice that works to activate this dormant energy.

What Is Ashwini Mudra And How It Work?

Ashwini, derived from the root term ‘Ashwa,’ is the Sanskrit transliteration of ‘horse.’ In terms of strength, a horse is a powerful animal. The horse usually contracts anal muscles after evicting the stool, as well as numerous other times throughout the day. This causes a horse to hold and pull up energy instead of allowing it to flow down. Using the same analogy, Ashwini mudra is effective.

Ashwini mudra is a type of Mana Mudra in which the anal sphincter muscle is rhythmically contracted to strengthen the pelvic organs (bladder, uterus, cervix, vagina, and rectum). Unlike most hasta mudras, there is no active involvement of the hands or fingers in this mudra.

The contraction action of the anal sphincter muscle in Ashwini mudra reverses the direction of energy flow. It’s the same as applying pressure to the bottom of a pipe to force water upward. As a result, the energy that normally flows down and out of the body (Apana Vayu) begins to flow up into internal organs. When Apana Vayu reaches its maximum capacity in the lower organs, pressure builds up at the bottom of Sushmana Nadi, causing Prana to flow through it. The unobstructed flow of Prana through Sushmana Nadi leads to enlightenment and is a sign of awakened Kundalini.

How To Do Ashwini Mudra

Come into a seated meditative pose like Lotus, Easy, or Thunderbolt and take a few deep breaths to fill the stomach with air. Other postures, such as the upward-facing dog, can be used for Ashwini mudra, which brings the hips together.

To begin, fully inhale and hold your breath, then contract your anal sphincter muscles.

It will feel like you’re holding in poop when you contract the anal sphincter muscle (but not actually holding here):

• While contracting the anal sphincter muscles, apply a little more pressure from the inside of the anus to lift this system of muscles up.
• You should be able to feel muscles being pulled away from the floor at this point. Normally, contracting and lifting actions take place at the same time.
• For 5 seconds, contract and pull up the muscle in this manner, then release the pressure.
• Again, contract, pull up, and slowly release. In the beginning, do 10 to 15 rounds.
• When finished, first release the seated posture and then slowly come out of the pose.

Practice Ashwini Mudra with Pranayama & Bandha

Advanced practitioners can combine this mudra with Pranayama, bandhas, and other mudras.

• Inhale, hold your breath, lower your chin to your chest, and perform a throat lock.
• Touch the tip of your tongue to the palate inside your mouth. It’s also known as Kechari mudra.
• Contracting the anal sphincter muscle and pulling it up. Hold it for 5 seconds before releasing it.
• To exit the pose, release the chin lock first, then flatten your tongue and slowly relax the anal sphincter muscle.

This mudra is considered perfect when you feel a shivering wave from the bottom to the top. This indicates that you have successfully stimulated the Prana with this practice.

It can also be performed in an inverted yoga pose such as salamba Sarvangasana (supported shoulder stand). Bend your knees and drop forward from the supported shoulder stand, then perform the mudra as described previously.

Benefits Of Ashwini Mudra

1. Ashwini mudra practice allows you to stay aware your body’s unconscious activity, allowing you to better control your autonomic nervous system.
2. Urinary incontinence, a common problem in females, as well as bedwetting in children or nightfall, can be avoided by performing it on a daily basis. It strengthens the pelvic floor muscles, which are weak.
3. In the case of piles, this is an effective exercise (hemorrhoids). It improves anus blood circulation and treats any swollen veins in the lower part of your rectum. Horse Gesture should be performed in an inverted position for piles patients to relieve piles irritation.
4. It aids in the regulation of the prostate gland and the prevention of Prostate Problems. The prostate gland is a small gland in men that aids in the production of sperm.
5. This mudra is extremely beneficial in the treatment of Irritable Bowel Syndrome (IBS), especially when performed in Vajrasana. It is used to treat common issues such as stomach pain, wind, diarrhea, and constipation.
6. As it can treats almost all belly-related issues, a healthy belly is thought to be the answer to glowing skin. As a result, Horse Gesture makes your skin glow.
7. This mudra should be practiced on a regular basis to reduce sexual desire. In addition, it proved to be an effective treatment for males suffering from sexual dysfunction.
8. It has spiritual benefits because it cleanses the Nadis (energy channels), which aid in the awakening of Kundalini energy.
9. It can be performed after and before pregnancy to strengthen the pelvic floor muscle, which supports the growing weight of the fetus.
10. In Ashwini mudra, stagnant blood from the legs, thigh, or abdomen is drawn up to the heart, after which the heart purifies it and pumps fresh blood to these parts of the body.

Precautions & Contraindications

• Pregnant women should avoid holding their breath during this practice, or do so under the supervision of an expert.
• This mudra is not recommended if you have recently had abdominal surgery.
• When your bowel is full of stool or gas, do not hold or contract the anus muscle.
• Walking with the Ashwini mudra is not advised. Aside from that, it can be done in a sitting, lying, or standing position.

Ashwini Mudra vs Moola Bandha – What Are The Differences?

The Moola bandha (root lock) procedure and muscle involvement are very similar to Ashwini mudra, but the Horse Gesture is simply a preparatory exercise of moola bandha. You can think of it this way:

• While Horse Gesture engages a larger area of pelvic muscles, moola bandha focuses only on a small area of pelvic muscles that must be contracted. Obviously, concentrating on a small area of muscles necessitates heightened awareness of the pelvic region, so we practice it before moola bandha.
• Another significant distinction is that in a bandha (lock) practice, our intention is to lock energy at a specific part of the body (here at the root chakra), whereas mudras create a circuit that flows the energy to cleanse.
• Unlike Ashwini mudra, which is a dynamic process of contraction and release back to back, moola bandha emphasizes contraction to hold the muscles.

Aside from that, in Vajroli mudra, the genital area is contracted in place of the anus sphincter.

Bottom Line

The horse gesture is a powerful exercise for many lower-abdominal ailments. This mudra is very simple to perform and can be done by anyone of any age.

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