Chakki = Grinder, Chalana = to drive, Asana = Posture or Pose


This yoga posture mimics the movements of a hand-moved wheat grinder, common in the villages of India. It turns out to be a fun and excellent workout for the body!

Steps of Chakki Chalanasana

  • Sit on the floor with your legs straight in front of your body.
  • Now interlock your fingers of the both hands and hold your arms out straight in front of your chest.
  • After that keep your arms straight horizontal during the practice; make sure your elbows should not be bending.
  • Now bend forward without straining and assume that you are churning the mill with an old fashioned stone grinder.
  • Now pivot (rotate) to the right so that your hand goes over the right toes as far to the perfectly fine.
  • Now recline back as much as you can on the backward rotation.
  • In forward rotation, put your arms and your hands to the left side, over your left toes then back to the center position.
  • One rotation means one round completed, attempt 5 to 10 rounds clockwise and anti-clockwise direction.
  • During rotation try to move your body from your hips. (Keep your hips steady, you have to rotate only your body parts above from your hips).

(Breathe in during leaning back and breathe out while moving forward).

Benefits of the Mill Churning Pose (Chakki Chalanasana)

  • A good preventive for sciatica
  • Tones the back, abs and arm muscles
  • Opens up the chest and groin
  • Tones the uterine muscles in females, so it is very useful in preventing painful cycles if practiced regularly
  • Consistent practice helps reduce abdominal fat
  • Also very useful in reducing post-delivery fat (however, please consult your doctor before practicing this yoga posture)

Note: Don not practice if you are pregnant, have low blood pressure, extreme lower back pain due to slip disc, headaches or migraine (during the attack), or had a recent abdominal surgery, such as for active hernia.

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