Chakki Chalanasana (Churning the Mill Pose)
About the Pose
Chakki Chalanasana is a traditional Hatha Yoga practice where the body mimics the action of grinding flour with a hand-driven millstone. It is performed in a seated position with legs stretched apart, where the arms move in a large circular motion as though rotating a millstone. This simple yet powerful movement stretches multiple muscles, tones the abdomen, and improves spinal flexibility.
It is often included in yoga for beginners, therapeutic practices, and women’s health routines.
How to Practice
- Sit on the floor with legs stretched wide apart
- Clasp your hands together and extend arms forward
- Imagine holding a handle of a millstone and rotate your upper body and arms in a large circle — first clockwise, then counterclockwise
- Keep breathing naturally, synchronizing with the movement
Benefits of Chakki Chalanasana
- Improves Digestion: Massages abdominal organs, stimulating better digestion and metabolism
- Strengthens Core Muscles: Engages and tones abdominal and back muscles
- Enhances Flexibility: Stretches the spine, waist, and hips, improving mobility
- Supports Women’s Health: Often recommended for regulating menstrual cycles and easing menstrual discomfort
- Boosts Circulation: Increases blood flow to the pelvic region and lower body
- Stress Relief: The rhythmic, circular motion has a calming effect on the mind
Contraindications (When to Avoid)
- Pregnancy: Not recommended after the first trimester due to pressure on the abdomen
- Hernia or Severe Abdominal Issues: Avoid if suffering from hernia, ulcers, or recent abdominal surgery
- Severe Back Pain or Slipped Disc: People with spinal injuries should refrain from this practice
- High/Low Blood Pressure: Should be practiced cautiously or avoided if advised by a doctor
- Recent Surgery: Especially abdominal or pelvic surgeries
