How to do Chakki Chalanasana - Churning the Mill Pose

5 months ago | Yoga and You
Chakki Chalanasana gets its name from Sanskrit where "Chakki" means 'Mill', 'Chalan' means 'Churn' and 'Asana' means 'Pose'. Your body appears like you are churning a mill while practicing this asana, and hence the name Chakki Chalanasana.

How To:

Starting with your legs apart, back as straight as you can, feet slightly flexed.
Interlock your fingers and stretch your arms and come forwards as much as you can.
Reach for the toes of the left foot and start to roll around moving from your hip joint at your pelvis like you are drawing an imaginary circle. then all the way to the right.
Then finishing the circle by going all the way back and left and around again like churning the mill.
Inhale while the bending forward and exhale while back. If that is difficult to coordinate, breathe normally.
Stretch your body as much as you can and keep your back as flat as you can.
Try not to move legs much. A little movement of the thighs in the beginning is alright.
You will feel the stretch in the arms, abdomen, groin and legs
Initially start with 5 rounds without stressing your body and Repeat the same in anticlockwise direction. Once the body is accustomed to the pose, you can increase it 10 to 12 rounds in each direction.
Do not overexert yourself while practicing this Pose. Do not push yourself beyond the limits. Go only as far as your body allows. Remember it's about easing in to the pose rather than fighting with it.


• Helps to prevent sciatica nerve pain
• Helps to tone the back, arms, abdomen and pelvis.
• Helps to open the groin and the hip.
• Useful for females in strengthening the uterus muscles. If practiced regularly, it prevents against painful menstrual cycle and to regulate PCOD
• Done consistently, helps to reduce abdominal fat and post delivery fat.


Do not practice this asana if you
Feel sudden pain in the legs while in the pose
If you are pregnant,
Have low blood pressure,
Have extreme lower back pain, chronic spinal issues or spinal conditions like Slip Disc etc
Have headaches or migraine
Had a recent abdominal or hip surgery surgery, such as for hernia. You can do it after you have completely healed.
Have a weak sacroiliac joint
If you are suffering from Gastroesophageal Reflux Disease.

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