Chakki Chalasana (churning the mill pose) is a part of the Pawanmuktasana series 3 (Energy block postures [Shakti bandha asanas]) mentioned in “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati that focuses on the improving the energy flow within the body. It also eliminates energy blockages in the spine, activates the lungs and heart, and improves endocrine function.
How to do Churning The Mill in Yoga – Chakki Chalanasana
- Sit with the legs stretched out in front of the body with the feet widely separated. Interlock the fingers of both hands and hold the arms out straight in front of the chest. Keep the arms straight and horizontal throughout the practice; do not bend the elbows.
- Bend forward as far as possible without straining. Imagine the action of churning a mill with an old-fashioned stone grinder.
- Swivel to the right so that the hands pass above the right toes and as far to the right as possible without straining.
- Lean back as far as possible on the backward swing.
- Try to move the body from the waist. On the forward swing, bring the arms and hands to the left side, over the left toes and then back to the centre position.
- One rotation is one round.
- Practice 5 to 1 0 rounds clockwise and then the same number of rounds anti-clockwise.
Breathing pattern while doing Churning The Mill In Yoga – Chakki Chalanasana
- Inhale while leaning back.
- Exhale while moving forward.
Benefits of doing Churning The Mill In Yoga – Chakki Chalanasana:
- This asana is excellent for toning the nerves and organs of the pelvis and abdomen.
- It is very useful for regulating the menstrual cycle and may be performed during the first three months of pregnancy.
- It is also an excellent exercise for postnatal recovery.
Precautions of Churning The Mill In Yoga – Chakki Chalanasana:
- People with back conditions should avoid this asana.
Pawanmuktasana Part 3 – Shakti Bandha Asanas in Yoga
Pawanmuktasana Part 3 consists of a group of asanas concerned with improving the energy flow within the body and breaking down neuro-muscular knots. They are also known as Shakti Bandha Asanas or Energy Block postures in Yoga.
Pawanmuktasana series in Yoga is one of the most important groups of yoga poses or yoga asanas that have a very profound effect on the human body and mind and is thus a most useful tool for the yogic management of various disorders and maintenance of health.
Pawanmuktasana is divided into three distinct groups of asanas:
- Pawanmuktasana Series 1: The anti-rheumatic group.
- Pawanmuktasana Series 2: the digestive/abdominal group.
- Pawanmuktasana Series 3: Shakti bandha group to release energy blocks.
Pawanmuktasana Part 3 Yoga poses eliminate energy blockages in the spine, activate the lungs and heart, and improve endocrine function. The series is useful for those with reduced vitality and a stiff back and is especially useful for menstrual problems and toning the pelvic organs and muscles. It can be practiced after pregnancy for retoning flaccid muscles.
Sequence of Pawanmuktasana Part 3
- Rajju Karshanasana – Pulling the rope pose
- Gatyatmak Meru Vakrasana – Dynamic spinal twist
- Chakki Chalanasana – Churning the mill
- Nauka Sanchalanasana – Rowing the boat
- Kashtha Takshanasana – Chopping wood
- Namaskarasana – Salutation pose
- Vayu Nishkasana – Wind releasing pose
- Kauva Chalasana – Crow Walking
- Udarakarshanasana – Abdominal stretch pose