Inhaling fill the lungs about 1/3 total capacity of lungs.
Contract and relax the anus 15 times, about twice per second.
Exhale
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Step 2:
Again inhaling fill the lungs about 1/3 total capacity of lungs.
Contract and relax 15 more times.
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Step 3:
Again Inhale the last time fill the lungs about 1/3 total capacity of lungs.
Contract and relax 15 more times.
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Step 4:
Hold the breath, pull the shoulders forward and press the chin against the chest for a moment. Feel the heat and hydraulic pressure build up.
Step 5:
Take a sniff of air and exhale through the nose as you release the tension. Feel an energy flush through the entire body. Visualize the energy moving up the spine..
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Beginner's Tip:
Sit on your heel or on a rolled up towel or tennis ball so pressure is felt on Muladhara Chakra (between genitals and anus for men, on clitoris for women).
These practices both generate intense energy in the lower body while keeping it contained. This builds up pressure in the energy channels. Once the containment is released, that pressurized energy shoots up the spine, breaking through any blocks or restrictions.
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Benefits:
This Mudra has particularly good effects on the empty spaces in the stomach. Due to the pressure functioning of these parts is improved.
It also has good effects on Uterus in women.
Therapeutic Applications:
Stress.
Contraindications and Cautions:
The feeling of upstream flow of prana is the sign; you will feel that shivers run from the bottom of the spine and along it to the top of your head. So, you inhale, hold your breath, do the required number of contractions, then you relax the anal muscles, but do not release the ashwini mudra yet after you done the last contraction; keep it for a little while instead, then exhale, and while releasing the mudra try to feel how prana after reaching the top of your head, goes down through your muscles, bones and organs, and as it gathers in the areas a little below the navel.
If you cannot feel the stream of prana clearly, do nabhi mudra (touching the palate with the tip of your tongue). You can also do some forward circle movements with your shoulders to increase the feeling of the prana flow. Repeat the whole process several times.
