A Quiet Fix for Your Posture

Most people think their posture problems come from their shoulders or their core. They don’t, they come from your sitz bones, and more specifically: how you sit on them.

Most people either:

• slump back and sit behind their sitz bones, collapsing the low backor

• tilt forward and sit on the front edges — pelvis tipped forward, low back jammed, ribs flaring upward like they’re trying to hold the torso in place.

Both patterns disconnect you from your root.Both patterns make your spine work way harder than it needs to. Today’s practice, Ashwini Mudra, fixes this from the inside. It’s subtle.It’s quiet.It’s incredibly effective.

What Ashwini Mudra Actually Does

Ashwini Mudra is a gentle internal contraction of the anal sphincter — not the glutes, not the hips, just the smallest lift from deep within the pelvic floor.

When paired with breath, Ashwini:

• brings the pelvis back into neutral

• lifts the lumbar spine out of compression

• resets abdominal engagement• drops the lower ribs into alignment

• releases hidden tension in the low back

• supports diaphragmatic breath

• improves circulation in the pelvic bowl

It is the most efficient “posture correction” tool you’ll ever learn — because it fixes the source, not the symptoms.

How Sitz Bone Alignment Really Works

Your sitz bones have three “zones”:

• front edge (anterior tilt, low back gripping)

• back edge (posterior tilt, spine collapsing)

• center (neutral alignment)

Ashwini Mudra naturally draws the pelvis toward the center zone without forcing the spine into position. That’s why the posture feels lighter — you’re resting on the actual support points you were designed to sit on.

Practical Benefits: How to Use Ashwini Daily

This isn’t just a yoga practice.It’s a life practice.

• At your desk: Every hour, 3 pulses on an exhale. Your back will thank you.

• Driving: Use Ashwini + long exhales to settle the pelvis and soften the ribs.

• While eating: Sitz bone awareness improves digestion by dropping the diaphragm and calming the gut.

• During conversations: Ashwini pulls you out of defensive, chest-up posturing and into grounded presence.

• Doing chores: Neutral pelvis = less fatigue, less strain, more breath capacity.

Your posture stops being a performance.It becomes a system that works.

A Bit of History

Ashwini Mudra is described in classical Hatha Yoga texts like the Hatha Yoga Pradipika and Gheranda Samhita. It was originally used to:

• cleanse energetic channels

• build subtle strength

• stabilize prana in the pelvis

But the yogis understood something modern biomechanics also confirms:if the pelvic floor doesn’t support you, nothing above it can stay aligned. Ashwini Mudra is the original root fix.