What is Aswini Mudra?

Aswini Mudra is also known as the Horse Gesture. The term is derived from two Sanskrit words, “Ashva” meaning a horse and “Mudra” meaning gesture or sign. This exercise is a mimic motion of the contraction and release of a horse’s anal muscles in rhythmic motion. Don’t let the name fool you—this simple exercise can be done by any person and has many health benefits, especially to your pelvic area.

How to Do Aswini Mudra

Sit comfortably; sit in cross-legged position and even get into your chair. The point is to feel relaxed.

Focus on your Breathing
Take some deep breaths. In through the nose, slowly watching your belly rise expand and then out through the mouth, slowly watching your belly deflate. Repeat this a few times to calm.

Contract and Release
Now, bring attention to your pelvic area, the anal muscles. Squeeze these muscles tight, as you would if you were holding in gas or if you were trying not to use the restroom.

Hold and Relax Hold the squeeze for 3-5 seconds. Now, let the muscles go loose. Let it relax for a second before contracting again.

Repeat the Process
Repeat this contraction and release about 10 to 15 times. With time, you can increase the repetition as your muscles get stronger.

Benefits of Aswini Mudra

Strengthening of Pelvic Muscles

Just as Kegel exercises strengthen the pelvic floor muscles, Aswini Mudra does the same, but especially for women post-delivery. This is again beneficial for men and helps prevent such problems as incontinence and promotes bladder control.

Improves Digestion

Aswini Mudra stimulates blood flow to the digestive organs and tones the muscles in that area, thus helping treat digestive health.

In addition, it helps in preventing constipation and, consequently, develops a healthier gut overall.
Focus on contracting and relaxing the pelvic muscles. Automatically, you will be diverted from stressful or anxious thoughts. The act of focused breathing and muscle control leads to meditation, which calms the mind and directs it to relaxation.

Improves Sex Life

For both women and men, Aswini Mudra exercise improves blood flow towards the pelvic region and makes the muscles, which the body uses during sexual performances stronger. It may also help relieve conditions such as ejaculation too early or weakness of the vaginal muscles.

Benefits For Post-delivery Recovery

New mothers may sometimes suffer from weak pelvic muscles after delivery. Practice of Aswini Mudra regularly tones up the muscles, speeds recovery, and brings bladder and bowel movements under control.

Relieves Hemorrhoids and Piles

It is said that piles or hemorrhoids patients are relieved with the application of Aswini Mudra, because the mild contraction and release on the anal muscles will increase blood flow, hence, cures the discomfort and prevents such problems from arising.

Stimulates General Energy Flow

In yoga, a person believes that the flow of energy within one’s body is affected by mudras. Aswini Mudra can improve our overall vitality and well-being by stimulating the flow of prana in the pelvic region

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FAQs

Q: Is Aswini Mudra for all?
A: Yes, as this mudra is good for almost all the people; however if you have some serious diseases or problems in your pelvic region, then take help of your doctor or yoga teacher.

Q: How long shall I exercise Aswini Mudra?
A: Start with 5-10 minutes a day and then increase the practice duration if you feel comfortable. Even practicing for some minutes of the day is better than nothing.

Q: Shall I do Aswini Mudra while lying down?
A: Ah, yes! Another beauty of this practice is that you can do it while sitting or standing or even lying down!.

Q: Are Kegel exercises the same?
A: Similar, but Aswini Mudra is more on rhythmic contractions and less to do with breath practice. In contrast, Kegels are purely for pelvic muscle contraction.