“Ashwini mudra” is a Sanskrit term that translates to “Horse Gesture.” The reason it is called Horse Gesture is that it resembles the anal region of a horse (no, really).
Looking like a horse’s butt might not sound that great. But there are genuine benefits of Ashwini mudra. Indeed, it is one of the best mudras for beginners.
The exercise creates an upward direction of prana through the practitioner’s spine via rhythmic contraction of the anal sphincter. When you practice it, you will very quickly see the benefits in your mind and in your sexual organs.
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Ashwini Mudra Steps
- To begin, you must assume an asana. I recommend starting with the lotus position. However, there are other suitable poses too (I recommend vajrasana .)
- After assuming your asana, give yourself a couple of minutes to breathe deeply and relax. You should feel inwardly peaceful before you continue.
- 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.
- While you are holding your breath and after you have completed the contractions, 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.
There are many benefits. Indeed, it is one of the best mudras for weight loss.
Here are some of the best benefits
1: Slows the Ageing Process
It is said that when we practice Ashwini mudra we decrease the ageing process, and we reduce the signs of ageing, 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 ageing, it helps with internal processes like digestion.
2: Strengthens pelvis
The rhythmic contraction of the sphincter is an excellent exercise for the muscles in the pelvic region. It strengthens the core. An additional benefit is that it improves bladder control and bowel control. Pregnant women can also practise it to support the healthy growth of the fetus (seek medical advice first). Plus, it can 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 also reduces the risk of piles and rectal prolapse.
3: Digestive organs
Performing Ashwini mudra has big benefits for the digestive system. If you ever suffer from constipation, it 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. In turn, this 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
It can increase stamina, correct erectile dysfunction, and help with other conditions related to sexual health. Practising daily will improve sexual health. Plus, it can also enhance pleasure because it promotes proper blood circulation through the sexual organs.
5: Heart Health
Following the 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.
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. Plus, it can also help to release Kundalini energy, a dormant energy at the base of the spine.
7: Thyroid Function
The use of Jalandhara Bandha during Ashwini is excellent for reducing the risk of thyroid dysfunction 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 it activates 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 are improved to reduce the symptoms of sinus ailments. Toxins are eliminated from the respiratory system.
9: Mental Health
It stimulates blood flow to the brain and therefore strengthens overall mental health, including against stress, anxiety and depression, although citation is needed.
Combining it with Jalandhar Bandha strengthens the glands. Endocrine glands are regulated, which improves overall wellbeing. The thyroid gland is improved due to increased blood flow and circulation. In turn, this helps with weight loss, and the digestive, reproductive, and nervous systems. Stimulation of the thymus gland helps to boost the immune system and balance the parathyroid glands.
There are no particular Ashwini 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.
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.
Paul Harrison BSc is a qualified meditation teacher who believes in genuine, authentic meditation. He has more than 15 years experience in teaching meditation and mindfulness both to individuals and to corporations and is the author of four books on meditation. He has been featured in Psychology Today, Breathe Magazine, Healthline, Psych Central and Lion’s Roar.
Paul studied meditation in beautiful Oxford, UK, and Hamilton Ontario Canada, and earned his degree at Staffordshire University.
Paul’s biggest inspirations include Thich Nhat Hanh, Jon Kabat Zinn, and Jack Kornfield.
“My goal is to provide the most authentic meditation sessions so you can harness the power of your own mind for personal transformation” – Paul Harrison