Ashwini Mudra

Ashwini mudra is one of the most common yoga techniques that stimulates intestinal motility, helps strengthen the perineal muscles. Also, this technique is the prevention of hemorrhoids, eliminates constipation, etc. But the execution technique that I suggest you master is slightly different from the generally accepted schemes. It has developed over the years of practice and is the most effective because it teaches you to interact with personal power and further helps you work with practice Connection to the Center.

We sit on a chair or in a lotus position. The back is straight. The tip of the tongue touches the upper palate (the area behind the teeth). In yoga, nabhi is a mudra.

Various hand positions are possible

1. We put our hands on each other. We connect the thumbs. The so-called key of the bowls.
2. You can simply connect the fingertips of both hands in front of you.
3. You can put your palms to your lower abdomen. It is better to put one hand on the other and place your hands under the navel (in the qigong center of the lower Dian tian).

Technique of execution

1. When inhaling, you squeeze the sphincter (buttocks) 4 times with a frequency of one compression per second.
2. Hold your breath — squeeze 4 more times
3. Exhale — squeeze the sphincter again 4 times.
4. You hold your breath again and squeeze 4 more times on the delay.

This is one circle. More precisely, mdash; "square" with sides of 4 rhythmic compression of the anus muscles:

• inhale (4 compressions),
• breath retention on inhalation (4 contractions),
• exhale (4 compressions),
• holding your breath on exhalation. (4 compressions).

With such breathing, the brain receives a sufficient amount of nutrition.

In the brain there is a reservoir for cerebrospinal fluid (cerebrospinal fluid), and in the spinal cord in the sacrum area. During exercise, we increase the pressure in the sacral cerebrospinal ventricle and the flow of cerebrospinal fluid to the head increases. And they have different polarizations.

For effective work, I suggest using the following scheme:

1 week (preparation): by 4 compression on inhale, hold your breath, exhale, hold your breath.

Do it once a day for 12 minutes.

2 weeks: 8 compressions for inhaling, holding your breath, exhaling, holding your breath.

Do it once a day for 12 minutes.

3 weeks and all subsequent ones: 8 compressions for inhaling, holding your breath, exhaling, holding your breath.

1 time per day. We do from 12 minutes to 21 minutes.