Chalan = Grind, Churn, or Drive.
As¬ana = Posture; Pose.
Chakki Chalanasana at a Glance
Chakki Chalanasana, also known as Mill Churning Pose, can be done by a beginner. It works on the Sacral and Root Chakra. This pose looks like you are churning the mill; this is how people grind pulses in the olden days. This indirectly benefited people by strengthening their arms and good flexibility for their hips and pelvis.
Benefits:
- Chakki Chalanasana (Mill Churning Pose) opens up your hips and adds flexibility and stability to your hips and pelvis.
- It strengthens and makes your arms and shoulders flexible.
- It increases the blood circulation.
- It engages your abdominal muscles, helps with digestion and can reduce abdominal fat.
- The action during the Mill Churning Pose tones your hamstring and abdominal muscles.
Who can do it?
Any beginner can do this asana, who is already practicing yoga can include this pose in their routine. People who want to improve their arm strength and flexibility. This could be performed as a preparatory pose too.
Who should not do it?
People with severe back or neck injuries or any recent surgeries performed should avoid doing this pose. People having extreme lower back pain and low blood pressure should not do this asana. Pregnant women should avoid doing this or can contact their healthcare professionals for guidance.
How to Do Chakki Chalanasana?
Follow the Step-by-Step Instructions
This pose looks like when people used to grind the grains in the old days. That’s why it’s named Chakki Chalanasana and has many benefits attached to it. This is a very easy and playful pose; even a kid can do it.
- Sit on a surface that is not too hard and flat. You can use a yoga mat as well.
- Sit straight; your back should be straight as a stick, and your legs should be straight.
- Now spread both legs, leaving a wide gap in between, and hold your arms by interlocking the fingers and getting a grip.
- Hold your arms straight before your chest (shoulder height).
- Don’t bend your elbows when you keep your hands straight in front of you.
- Breathe deeply and gently and bend forward, keeping your hands straight, clockwise, as if you would touch your right foot.
- Make an imaginary circle by moving your arms and body together from the right feet, then moving to the left feet.
- Make a circle with your body and arms. As you go backward, exhale from the left foot and continue making the circle till you come to the right again. Bend and inhale, and then go for the next round.
- While rotating your body, keep breathing gently.
- Feel the stretch in your arms, lower abdomen, thighs, and groin.
- Feel the stretch at your back.
- Make some rotations on one side and then make the same number of times in the anti-clockwise direction.
- Try doing it 5 to 10 times on both sides, according to your capability.
- While coming out of the pose, release your fingers, straighten your leg, take a deep breath, feel the stretch and flexibility, and relax your body.
See that you do this asana before or after the meal in the morning. There should be a gap of at least 5 hours to comfortably do it.
What are the Benefits of Chakki Chalanasana?
- It tones your back, arms, and abdominal organs, stretches, and makes you flexible.
- This pose helps you to open up your chest and groin area.
- For females, it is good during their menstrual cycle, which helps them with their cramps and pain.
- If you keep practicing regularly can help reduce abdominal fat.
- This can also be done to reduce post-delivery fat and help to achieve a toned belly.
- This pose requires you to know the rotations and alignment, increasing your focus and concentration.
- It reduces stress and tension in your body, relaxes and gives you more energy.
There are various health benefits for all age groups if churning the mill pose is done with proper care, focus, and coordination of your breath.
Health Conditions that Might Benefit from Chakki Chalanasana
Digestion Issues
This helps with indigestion, gas, and bloating issues and gives you a healthy digestive system.
Healthy Spine
For people with mild back pain or spinal flexibility issues, the Mill Churning Pose could work great if they are in regular practice.
Core Muscles
Core strength is important and supports good posture as the mill churning pose works on your abdomen muscles.
Reduces Stress
The Mill Churning Pose reduces stress from your physical parts and helps reduce stress and tension mentally.
More Energy
The mill churning pose can enhance your energy (energize your body and mind) as you have good blood circulation when you rotate your body.
Safety and Precautions
- This may be a very simple sitting balance yoga pose, but do some simple warm-up poses to loosen your muscles.
- Don’t do Churning Mill Yoga Pose on a hard or uneven surface.
- Beginners can start mill-churning poses under the guidance of a certified yoga teacher.
- Remember not to do this yoga pose immediately after the meals. You should do it on an empty stomach.
- If you are a beginner, do a few rounds of the Mill Churning Pose and gradually increase.
- If you are pregnant, just consult your doctor before starting this pose.
- If you have any pain or don’t feel comfortable, come out of the mill churning pose or adjust yourself.
Tips for Chakki Chalanasana
- Use props if needed.
- Respect your body and listen to it.
- Breath and asana should go hand in hand.
- Always relax after you finish doing your pose.
The Physical Alignment Principles for Chakki Chalanasana
- Unlike all yoga poses, physical alignment is important for Chakki Chalanasana to maintain the safe and correct pose.
- Always do the Chakki Chalanasana on a flat, soft surface to maintain alignment.
- Sit straight, lengthen your spine, keep your legs stretched, and keep wide.
- Bring your hands in line with the shoulder and interlock your fingers.
- Keep your breath engaged while making the circle.
- Keep your core muscles engaged.
- Bend forward and backward, gently lengthening the spine and simultaneously keeping your core engaged.
- Be aware of not hunching your back.
- Keep your shoulders relaxed, and don’t strain your neck.
- Don’t bend your elbows.
- Your hips and legs should be connected to the floor.
- Keeping balance is very important while making a circle.
Chakki Chalanasana and Breath
Chakki Chalanasana would feel like a dance movement if it goes along with the breath. Chakki Chalanasana should go hand in hand with the breath so that you get that energy and the complete smooth flow of the asana. The breath goes with your arms, upper body, abdomen, and eyes to make a circular motion.
You start this Chakki Chalanasana with a deep breath to relax. Then you start the action of grinding, inhaling, bending forward, and bringing back your body exhale, then going forward and inhale, and you keep doing this for 5 rounds on both sides to balance your body with the breath.
Chakki Chalanasana enhances your focus and concentration, relieves you from stress and calms your mind and body.
Chakki Chalanasana Variations
- Chakki Chalanasana with the wall support
- Chakki Chalanasana by kneeling
- Chakki Chalanasana with props
- Chakki Chalanasana on the chair
Take Away
Chakki Chalanasana is a yoga pose that could benefit both your body and mind. It improves your flexibility, strengthens your upper and lower back, arms, and lower abdomen, and helps reduce belly fat and strengthen core muscles. It helps to make your hips, thighs and legs more flexible and strengthens it.
This pose helps you maintain your stability and balance in your real life. It is an easy pose, but you can go for a challenging one after you get this pose. This pose can also be a warm-up pose for more intense yoga poses. If you’re new to this pose, it is good to practice it under the guidance of a trained yoga instructor.
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