Ashwini Mudra is a hand position that is used in yoga. There are many benefits of Ashwini mudra, which I will share in this guide. You’ll also see the steps and instructions for performing “Horse Gesture” correctly.

“Ashwini mudra” is a Sanskrit term that translates to “Horse Gesture.” The reason why it is called Horse Gesture is that when we perform the procedure it resembles the anal region of a horse.

The procedure is a fantastic way to promote calmness and boost sexual health and performance.  It is one of the main 60 mudras [LIST]

The exercise creates an upward direction of prana through the practitioner’s spine via rhythmic contraction of the anal sphincter.

This technique is quite simple. It doesn’t involve any complex yoga poses. It is actually a very easy procedure to perform. And best of all, when you practice it, you will very quickly see real benefits both in your mind and in your sexual organs (for the latter, make sure you also use Vajroli.

Ashwini Mudra Steps, Benefits & Instructions 

  1. To begin the Ashwini Mudra you must assume an asana. It is best to start with the lotus position though there are other suitable poses too (I recommend vajrasana [1].)
  2.  After assuming your pose, give yourself a couple of minutes in which to breathe deeply and relax. You should feel inwardly peaceful before you start to use Ashwini mudra.
  3. Now, take a deep inhalation, hold your breath, and every 1 to 2 seconds contract your anal sphincter muscles. Women should do five contractions and men four. Completely relax the muscles between each contraction. These contractions will move prana from your pelvis to your head.
  4.  While you are holding your breath and after you have completed the contractions specified above, push your chin into the bottom of your neck. Now move your tongue so it touches the palate and breathe out gradually. Release the mudra and relax.

Benefits of Ashwini Mudra

Ashwini is one of the very best gestures for health.

To see why this position is so powerful, just consider the following benefits.

1: Slow Ageing Process

It is said that when we practice Ashwini mudra we decrease the aging process, and we reduce the signs of aging, such as grey hair and skin wrinkles. It is believed to have an excellent effect on the hair and to even help prevent baldness. As well as the visible signs of aging, it helps with internal processes like digestion.

  2: Strengthens pelvis

The rhythmic contraction of the sphincter is excellent exercise for the muscles in the pelvic region and can help to strengthen the core. An additional benefit of Ashwini mudra is that it improves bladder control and bowel control. Prengant women can also practise Ashwini mudra to support healthy growth of the fetus.

It can also help with actual birth because it strengthens the core muscles that are used for giving birth.

In particular it strengthens the rectum, large intestine and perineum region. It is also beneficial for reducing risk of preventing piles and preventing rectal prolapse.

3: Digestive organs

Performing Ashwini mudra has big benefits for the digestive system. If you ever suffer from constipation, this mudra will help everything to get flowing again. It can also be useful in the treatment of various illnesses that include haemorrhoids.

Practising it increases the flow of prana through internal organs, which helps to strengthen them and to reduce the symptoms of various health conditions. Although it should be noted that if you have serious health conditions, you should consult a healthcare professional before practising.

4: Improves Sexual Health

One of the benefits of Ashwini mudra that makes it such a popular position to use is that it can help improve sexual health, to increase stamina, to correct erectile dysfunction and help with other conditions related to sexual health. Practicing daily will massively improve sexual health.  It can also enhance pleasure because it promotes proper blood circulation through the sexual organs.  [READ: Best Couples Meditations]

 5: Heart Health

Following the Ashwini steps above could have a beneficial effect on heart health. The enhanced flow of prana through the body increases overall wellbeing and helps to eliminate toxins to improve heart health.

6: Grounding

One benefit of Ashwini mudra that will notice early on is that it has a very grounding effect and is calming. The rhythmic constriction of the pelvic floor stimulates the core muscles to produce a grounding effect. Meditating while performing the procedure will also enhance relaxation.

Kundalini energy is a dormant energy that is present in the base of our spine; performing this yoga can awaken the dormant energy. This energy makes us more compassionate about things.

7: Thyroid Function

The use of Jalandhara Bandha during Ashwini is excellent for reducing the risk of thyroid disfunction and for strengthening the parathyroid and pituitary glands. Because these glands are essential for the endocrine system, Jalandhara Bandha also helps to improve the endocrine system.

8: Respiratory system

Because the position activated the pelvic region and improves spinal alignment it also helps with breathing. Lung capacity is increased as the diaphragm is strengthened. Circulation through the sinuses ear, throat, and nose is improved to reduce the symptoms of sinus ailments. Toxins are eliminated from the respiratory system.

9: Mental Health

The position stimulates blood flow to the brain and therefore is beneficial for overall mental health, including against stress, anxiety and depression although citation is needed. 

10: Glands

Many glands are strengthened though the combination of Jalandhar Bandha with the improvement in spinal alignment and the strengthen of the pelvic region. Endocrine glands are regulated, which improves overall wellbeing. The thyroid gland is improved due to increased blood flow and circulation, this also helps with weight loss, as well as helping with digestive, reproductive, and nervous systems.

Stimulation of the thymus gland helps to boost the immune system and balance the parathyroid glands.

 

Precautions

There are no particular Ahswini mudra precautions. The procedure is safe to perform. Do be cautious if you have any pre-existing problems with your pelvic region. Discontinue practice if you experience any pain or discomfort. Other psychological conditions may be improved.

Video

4 Purifications: Step 4: Asvini Mudra

This educational video teaches you everything you need to know “Horse Gesture”

Conclusion

Ashwini mudra is an excellent exercise for stimulating the flow of prana through the body and for reducing the symptoms of numerous health conditions. It is also arguably the best mudra for sexual health and reproduction.

 

How to do Ashwini Mudra (Horse Gesture) in Yoga? Benefits and contraindications.

 

SOURCES: 

Mudra – Wikipedia https://en.wikipedia.org/wiki/Mudra

Classification of Electrophotonic Images of Yogic Practice of Mudra through Neural Networks, Intrnational Journal of Yoga, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934951/

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Written by Paul Harrison

Paul Harrison is a qualified meditation teacher and writer with more than 15 years experience in meditation and mindfulness. He studied meditation in Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University. Paul has helped thousands of people to discover their true potential through mindfulness, yoga and meditation.



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