Common steps and sub-activities
This technique is to be found in both Kriya yoga and in the Buddhist and Taoist systems of Chi Kung. In Chi Kung [Qigong] it is called Kan/Lii adjustment and in yoga Ashwini mudra. It is an essential prerequisite to Shii Soei Ching and Chi Kung Reverse breathing as well astheyoga technique of Moola Bandha.
The word ashwini means 'horse' and in this context the word mudra means 'attitude'.
Therefore, this practice can be literally translated as 'the attitude of the horse'. The Chinese system uses much the same posture for this exercise so I have used a photo from Dr Yang’s book to show the posture used.
Method 1: rapid contraction
- Sit in a comfortable sitting pose.
- Relax the whole body.
- Close the eyes.
- Breathe normally.
- Rapidly contract and relax the anus.
- Try to confine the contraction to the area of the anus though you will find that other pelvic muscles will come into action.
- Let the muscular contraction and relaxation be rhythmical.
- Don't strain.
- Repeat the practice for as long as you have time available.
- In this method there is no synchronization between breath and contraction.
Method 2: slow contraction and retention
- Sit in a comfortable pose.
- Contract the anus as you inhale.
- At the end of inhalation hold the breath and also the contraction.
- Let the contraction be as tight as possible but without strain.
- Release the muscular contraction as you breathe out.
- This is 1 round.
- Repeat as many rounds as possible.
- This method requires synchronization between the breath and the movement of the anus.
- Chinese Qigong Massage - Dr Yang Jwing-Ming
- Muscle Tendon changing and Marrow/Brain washing Chi Kung – The Secret of Youth - Dr Yang Jwing-Ming
- The Root of Chinese Qigong – Secrets for Health, Longevity and Enlightenment - Dr Yang Jwing-Ming
- Yoga and Kriya – Swami Satyananda Saraswati [highly recommended reading for more detail]
- Hatha Yoga Pradipika - Swami Muktibodhananda