Ashwini Mudra | How to Do, 5 Steps (Video) & 10 Benefits
Ashwini Mudra is one of the most beneficial yoga asana and practicing this very asana can help one in several ways. Before we start talking about the mudra and start getting into the specifics, let’s understand the meaning of this very asana. The word ‘Ashwa’ is a Sanskrit which means horse and the word ‘Mudra’ basically means gesture or pose. To go by the definition of Ashwini Mudra, you will understand how it talks about the practice of contraction of the anal sphincter in a rhythmic pattern. This allows the upward flow of ‘prana’(apana) through the spine which is the main energy channel and is also called ‘sushuma’. Ashwini Mudra is a beginner’s yoga technique and is relatively easy. All the mudras are used along with bandhas to upgrade the practice of yoga (1).
Science Behind Ashwini Mudra
This very mudra is one of the most beneficial yoga postures as it helps in the contraction and relaxation of sphincter, pelvic region, perineum and most importantly buttock muscles. The practice of this asana is extremely important because the contraction that takes place resembles the movement of a horse, which helps in simplified sphincter movement while defecating. This mudra excellently helps in the process of increasing awareness and also brings peace to your mind. Ashwini mudra sometimes is also called the giver of energy (2).
Practicing of this mudra can help one in several ways like it can increase the strength of the muscles of the rectum and also help increase the perineum region. Moreover, a regular practice of this asana can make the walls of the large intestine firmer. Scientifically, researches have proven the fact that it can prevent piles and the condition in which the rectum moves down below from its usual position. This asana has particularly beneficial effects on the hormonal system, to be precise the thyroid, is it known to play a balancing role with the nervous, digestive, circulatory and the reproductive system of our body.
Though Ashwini Mudra is one of the easiest yoga postures and comes under one of the preliminary stages of practicing yoga, there are certain steps or ways to practice the asana perfectly so that the practice results in benefits. Facts have it, that practicing of Ashwini mudra for ten minutes every day has resulted in unbelievable results.
Step by Step Process to Do Ashwini Mudra
Here are few easy and simple steps that will help anybody master the posture of this mudra and perform it with absolute finesse.
Step 1 : To begin with, one has to keep in mind about maintaining the posture throughout the process. Sit in an upright position and channelize all your energies and meditate in order to align the seven chakras of your body.
Step 2 : Once you’ve attained your posture relax the body and breathe normally to facilitate the easy flow of blood .
Step 3 : As you’ve relaxed your body, now prepare to contract the muscles of your anal sphincter and hold it for a good ten seconds.
Step 4 : Now slowly ease your body from your previous position and release the anal muscles and breathe normally for few seconds. Use this step of the process as a break for your body.
Step 5 : Repeat this practice as long as you are comfortable.
These five steps can help you perform the mudra perfectly. The steps are easy and help the system in a positive manner. The easy steps make the mudra one of the minimalistic yoga postures. It makes the blood circulation proper and eases the muscles of your posterior region. The steps have efficient benefits which can cater to a lot of proper working of organs and muscles in your body.
Here is an informative video from Agnistoka on Ashwini Mudra
Benefits for Ashwini Mudra
1. Slow Downs Aging
By performing Ashwini Mudra, our process of aging slows down. Performing this mudra help you to stay fit and healthy. It keeps you away from ageing problems like wrinkles, white hair, baldness , joint pain etc. Stay young by performing Ashwini Mudra daily.
Performing Ashwini mudra improves your stomach and overall health . For a healthy skin and young look you can follow other yoga asanas for glowing skin.
2. Tone up Pelvic Muscles
Ashwini Mudra helps your pelvic muscles to get good exercises and shape. The function of pelvic muscle is to control the bladder and the bowel. Particularly Ashwini Mudra is helpful for women as during pregnancy it supports the gradual growing weight of the fetus. It helps in the child birth process by strengthening the core muscles that is involved during pregnancy. It also stabilizes the spine. Weak pelvic muscles can lead to urinary incontinence and other intricacies. Thus, performing this yoga is really important to make your pelvic muscles strong.
Read More: Yoga Asanas for Weight Loss
3. Helps in Boosting Reproductive & Digestive Organs
Performing Ashwini Mudra boosts your reproductive and digestive organs. This certain practice helps you to get rid of constipation issues. It also deals with the diseases that generates in the rectum and hemorrhoids. Ashwini Mudra pumps up prana to the internal organs to make them more resistant to the diseases and makes them stronger. Thus, your health will not get affected in unfavorable conditions if you practice Ashwini Mudra daily.
4. Improves Your Sexual Health
Ashwini Mudra deals with the contraction and relaxation of the pelvic muscles, sphincter, perineum and the whole of the pelvic region. If practiced daily, Ashwini Mudra can help you strengthen the sex muscle bringing in more force and stamina. It also helps in providing proper blood circulation in the pelvic region which helps in increasing the sexual pleasure. Ashwini Mudra actually awakens the sexual energies that comes from the earth and water chakras to rise up to the higher chakras. Sexual health is really important for both our physical and mental aspects.
5. Ashwini Mudra For Piles is Effective
Ashwini Mudra for piles is very effective. It is really beneficial for all the rectum and anus related ailments, such as piles or prolapsed of the rectum and uterus. During the practice, you contract you’re the muscles of your anal sphincter, improving their condition and blood circulation in the area around. So you simply need to squeeze your anal sphincter for five to ten seconds and relax; do it ten times. Flow of blood around the area will improve the condition and thus it will be cured. Because of this technique Ashwini Mudra cures piles and other rectum and anus related diseases.
Read More: Yoga Asanas for Piles
6. Strengthens the Muscles of Uterus
The uterus nurtures the fertilized ovum that develops into the fetus and holds the baby and keeps the baby safe in there till the birth. Thus, core uterus muscle is really important not only during pregnancy but also during menstrual cycle too. Ashwini Mudra strengthens the muscles of the uterus for easy and better functioning.
7. Solved Constipation Problem
Constipation is something that we all are scared of. And to get rid of constipation, the pills we take have a lot of side effects. But, Ashwini Mudra can not only cure your constipation but also you will not have any side effects.
Read More: Shilpa Shetty Yoga for Weight Loss
8. Good for Heart Health
Practicing Ashwini Mudra can make your heart function well too. If your heart is performing well, then everything will perform well. The heart will pump blood in a healthy and better way if you keep practicing the yoga. Thus, it is good for your heart too.
9. Good Muscle, Bone Health
Ashwini Mudra is an exercise technique which helps in getting strong muscles and good bone health. It also makes your body healthy and powerful enough to resist to diseases or ailments. Performing this yoga will keep you fit and fine and away from all the diseases.
10. Awakens Kundalini Energy
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.
Thus, we have learnt that Ashwini Mudra is one of the most important yoga postures that helps in your contraction and relaxation of your buttock muscles and your pelvic region gets relaxed. Practicing Ashwini Mudra will not only make your pelvic muscles as strong and healthy as a horse, but also your sexual life and stamina will improve, also you will get rid of a lot of diseases and ailments without taking those chemical pills. This is a very natural and calm process. And you can perform this asana anywhere, while working, reading, writing, driving, and so on.
Yoga is one of the most important way to keep your physical and mental health calm and happy, and Ashwini Mudra is again one of the most important yoga of all. Thus, keep on practicing for a healthy and better life. Let the forces be with you!