Practice Antar Kumbhaka (Internal Breath Retention) while holding the contraction of the sphincter muscles.  The contraction should be as tight as possible without strain.  Exhale while releasing the contraction of the anus. This is the completion of round one.  Perform as many rounds as is comfortably possible.  There is no limit to the duration of the practice; beginners, however, should be careful not to strain their muscles.  Increase the duration as the anal muscles become stronger and more control is developed. 

People suffering from anal fistula should avoid this practice.  This practice strengthens the anal muscles and alle­viates disorders of the rectum such as constipation, piles and prolapsed of the uterus or rectum.  In such cases, this Mudra is most effectively performed in conjunction with an inverted asana, for example, Sarvangasana.  Perfection of this Mudra prevents the escape of Pranic energy from the body, redirecting it upward for spiritual purposes.  This Mudra is a preparatory practice for Moola Bandha.   At first it is difficult to confine the muscular contraction to the area of the anus; however, this is overcome with practice.    This Mudra may be integrated with any asana.  Practice 2 may be integrated with Nadi Shodhana Pranayama, the anal contraction being adopted during breath retention. 

Note:  The word Ashwini means ‘Horse’. The practice is so-called because the anal contraction resembles the movement a horse makes with its sphincter immediately after evacuation of the bowels.


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