Ashwini Mudra: The Horse Gesture of Hatha Yoga

Mudras 3 illustrations Updated 2 Nov 2026

Ashwini mudra is a hatha yoga practice of rhythmically tightening and releasing the ring of muscle at the very bottom of the pelvis, the anal sphincter, without any hand position. Ashwa means horse, and the name comes from the way a horse contracts these muscles. It is a perineal mudra, closely related to pelvic floor training used by physiotherapists.

Here you will learn the gentle method, a sensible number of rounds, how the old texts and pelvic floor research describe its effects, and when to ask a doctor first. You may also see it spelt aswini mudra, ashvini or ashwani mudra.

Meaning: Ashwa: horse
Type: Perineal mudra, no hand gesture
Action: Gentle squeeze and release, in rhythm
Rounds: 10 to 20 squeezes, 2 or 3 sets
Position: Seated, lying, or on all fours
Related to: Pelvic floor exercises, mula bandha

How to practise ashwini mudra

Sit upright on a cushion, or lie on your back with knees bent.
Breathe naturally and relax the belly, buttocks and thighs.
Gently draw the anal sphincter muscles in and up, as if stopping wind.
Hold for one second, then release fully for one or two seconds.
Repeat 10 to 20 times in an easy rhythm.
Rest for a minute and do 2 or 3 sets.

Ashwini mudra yoga practice should feel light. If you feel strain, tension in the jaw or a held breath, reduce the effort.

Ashwini mudra in pictures

Ashwini mudra practice sitting upright on a cushion with hands resting on the knees — Level
Beginner
Hold
10 to 20 squeezes
Works on
Pelvic floor
Sit on a firm cushion so the pelvic base is free. The squeeze is small and inward; nothing else should move.
**Teacher's cue:** Keep the buttocks and thighs soft; only the inner ring works.

Learning ashwini mudra lying on the back with knees bent and feet flat — Level
Beginner
Hold
10 slow squeezes
Works on
Awareness
Lying down with knees bent makes the movement easier to feel while learning.
**Teacher's cue:** Breathe normally; do not hold the breath while squeezing.

Advanced ashwini practice with legs resting up a wall and the body relaxed — Level
Intermediate
Hold
2 sets of 15
Works on
Pelvic floor
Some traditions practise ashwini in an inverted position such as legs up the wall. This is optional and not for everyone.
**Teacher's cue:** Stay relaxed in the face and shoulders throughout.

Ashwini mudra and mula bandha

Mula bandha, the root lock, is a sustained, subtle lift of the pelvic floor held during breathing and poses. Ashwini mudra is the rhythmic version, squeezing and releasing. Many teachers use ashwini to help students feel the area before learning mula bandha. Both connect closely with what physiotherapists call pelvic floor exercises.

Ashwini mudra benefits

Hatha texts describe ashwini mudra as awakening energy and supporting the lower organs. In modern terms, rhythmic pelvic floor training is well studied and can help with bladder control, support after childbirth and core stability. Hindi manuals listing ashwini mudra ke fayde usually mention easier piles; gentle pelvic floor work may improve circulation and comfort, but piles need medical assessment. See yoga for piles.

Ashwini mudra benefits for male and female practitioners

Women and men practise it identically. For women, pelvic floor strength matters after pregnancy and around menopause. Among men, ashwini mudra benefits for male students centre on bladder control and core support; physiotherapists also prescribe similar pelvic floor work after some prostate operations. Claims about sexual performance found online are not reliable.

Who should check first

Ask a doctor or pelvic floor physiotherapist before starting if you have pelvic pain, recent childbirth or pelvic surgery, an anal fissure or bleeding piles, or difficulty fully relaxing these muscles. Some people have an overactive pelvic floor and need relaxation rather than strengthening. Stop if the practice causes pain.

Where it fits

Ashwini can be practised at the end of an asana session, before pranayama, or on its own. It appears in classical lists of mudras on the yoga mudra page, alongside khechari and shambhavi.

Mudras are a traditional practice and research on them is limited. Use them alongside, never instead of, the care your doctor advises.