Chakki Chalanasana is a yoga asana that is also known as the Grinding Pose or churning the mill pose. This asana is inspired by the motion of grinding wheat or other grains using a traditional stone grinder, and involves circular movements of the arms and torso.
|English Name||Churning The Mill / Grinding Pose.|
|Sanskrit Name||Chakki Chalanasana|
|Meaning||In Sanskrit, “Chakki” means grinding, “Chalana” means to move or drive, and “Asana” means pose.|
|Repetitions||8-10 rounds clockwise and anti-clockwise|
|Body Part||Spine, Abdomen|
|Category||Pawanmuktasana Series 3|
|Category (English)||Energy Block poses|
|Benefits||Helps stimulate the abdominal organs, improve digestion, and massage the internal organs, including the liver and kidneys.|
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 10 rounds clockwise and then the same number of rounds anti-clockwise.
Breathing pattern while doing Churning The Mill (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.
- Improved digestion: The circular motion of the torso in Chakki Chalanasana can help to stimulate the abdominal organs, promoting better digestion and regularity.
- Massages internal organs: The grinding motion of the arms and torso can help to massage the internal organs, including the liver, kidneys, and intestines, promoting better organ function and detoxification.
- Stretches and strengthens the back and hips: The circular motion of the torso can help to stretch and strengthen the muscles of the back, hips, and thighs, improving overall posture and balance.
- Enhances flexibility: This asana can help to increase flexibility in the spine, shoulders, and hips, promoting greater range of motion and reducing stiffness.
- Boosts energy: This asana can help to boost energy levels and increase overall vitality, promoting a greater sense of well-being and positivity.
Precautions: If you have a back pain, or a spine problem, or pain in the abdomen, avoid doing this pose. It should also be done on an empty stomach.