We often think of strength as something you build with muscles or mindset. But what if I told you there’s a way to build an entirely different kind of strength—one that starts from deep within, with almost no effort, and no equipment at all?
That’s where Ashwini Mudra comes in. A quiet yet powerful practice from the world of yoga, this subtle technique has been helping people find balance, ease digestion, and even support emotional stability. Whether you’re new to yoga or already have a regular routine, learning about this mudra might just be the simplest upgrade you can make to your well-being.
The Science Behind Ashwini Mudra
Before diving into the technique, let’s look at what makes this mudra so unique.
Ashwini Mudra yoga is a key practice in traditional yoga and is especially known for its link to the Muladhara (root) chakra. In Sanskrit, “Ashwa” means horse, and “Mudra” means gesture. It’s inspired by a horse’s natural ability to contract and relax the anal muscles—a movement that’s simple but loaded with benefits when practiced consciously.
This repeated contraction and relaxation activates key energy centers and strengthens the lower body in a way that’s subtle, yet impactful.
How to Do Ashwini Mudra?
Now, let’s walk through the steps. This mudra is gentle and can be done almost anywhere—on your yoga mat or even while seated in a quiet corner of your home.
Here’s how to do Ashwini Mudra:
- Sit comfortably in Sukhasana (Easy Pose) or Padmasana (Lotus Pose).
- Keep your spine upright and shoulders relaxed.
- Close your eyes and take a few deep breaths.
- Gently contract the anal sphincter muscles (like you’re trying to hold in a bowel movement).
- Hold this contraction for 3–5 seconds.
- Release the muscles completely.
- Repeat the process 10–15 times.
- Focus on your breathing throughout the practice.
This practice may be small in movement, but its results can ripple out through your entire system.
Benefits of Ashwini Mudra Pose
This humble pose may look like it’s doing very little, but here’s why it deserves a place in your daily wellness habits. Let’s discuss some ashwini mudra benefits here:
Improves Digestive Function
Ashwini Mudra pose activates the internal organs, with a strong focus on those involved in digestion. It helps promote regular bowel movements, supports detoxification, and reduces issues like constipation or bloating. If digestion is something you’re actively working on, you might also find Vayu Mudra helpful—it’s known for relieving gas, bloating, and other Vata-related imbalances.
Strengthens Pelvic Muscles
Like a yogic version of Kegel exercises, this mudra is excellent for strengthening the pelvic floor. It’s great for postnatal recovery, managing incontinence, or simply building internal strength as you age.
Activates the Root Chakra
The Muladhara chakra is all about stability, grounding, and inner security. Ashwini Mudra’s movement targets this chakra, helping you feel more balanced, focused, and emotionally resilient. Just like Varuna Mudra, which helps balance the water element in your body, this practice works silently in the background—yet the effects are deeply felt.
Supports Healing for Piles
While not a cure, Ashwini Mudra for piles is often recommended as supportive care for people dealing with this problem. The stimulation in the anal region improves circulation and can reduce inflammation over time.
Deepens Meditation and Awareness
By bringing your focus to the base of the spine, Ashwini Mudra yoga naturally invites you into a meditative space. The simple contractions help quiet mental chatter and bring clarity and calm.
What Are The Side Effects of Ashwini Mudra?
As with any practice, moderation and awareness are key. While Ashwini Mudra is generally safe, here are a few Ashwini Mudra side effects to keep in mind:
- If you over-contract or practice too frequently in the beginning, you may experience slight muscle fatigue or cramping in the pelvic region.
- People recovering from abdominal surgery, those with chronic digestive conditions, or women during menstruation should consult a yoga therapist or physician before starting.
- While the mudra can support healing, it shouldn’t be relied on as a replacement for medical care—especially in serious or chronic conditions.
Best Time and Frequency to Practice
Wondering when to fit this into your day? You can do Ashwini Mudra yoga at any time, but it works best on an empty stomach—either in the morning or before bed.
Start with 10 rounds once a day. As you get comfortable, you can increase to two sessions daily. The key is consistency, not intensity.
Conclusion
Ashwini Mudra might not look like much from the outside—but don’t be fooled. This small practice holds the power to make big shifts in how you feel, move, and function. Whether you’re trying to improve digestion, regain pelvic strength, or find better focus in meditation, this mudra is a powerful tool to have in your routine. At Yogaasan, we love shining a light on practices that are often overlooked. Ashwini Mudra is one of those gems—accessible to people of all ages, and easy enough to start today.
