Benefits of Chakki Chalanasana (Mill Churning Pose) & How to Practice
Chakki Chalanasana (mill churning pose) is a seated yoga posture resembling the Indian practice of hand grinding grains with a mill. It stretches and strengthens the abs, hips, arms and lower back. With regular practice, the benefits of Chakki Chalanasana may include improved lower body flexibility, stronger muscles, improved core strength, and better digestion. This blog will help you understand the Chakki Chalanasana benefits, how to do it and the best practices you need to take.
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What Is Chakki Chalanasana (Mill Churning Pose)?
Chakki Chalanasana is a seated yogic posture mimicking the action of a round flour mill. In this pose, you sit on the floor with your legs wide apart, hands together, arms outstretched and roll your upper torso in a circle. It is something you can do at home, in a yoga class or anywhere you have enough space to sit down and stretch your legs. However, make sure to do it smoothly and invest in a decent yoga mat.
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Overview |
Details |
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English Name |
Mill Churning Pose |
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Sanskrit Name |
Chakki Chalanasana |
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Meaning |
“Chakki” means mill, “Chalan” means movement, and “Asana” means pose. |
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Starting Position |
Sitting on the floor with legs spread apart |
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Repetitions |
Start with 5-10 rounds in each direction |
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Main Body Parts |
Abdomen, hips, thighs, arms, and lower back |
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Pose Type |
|
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Difficulty Level |
Beginner-friendly |
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Space Required |
A flat surface with enough room to stretch your legs |
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Equipment Needed |
Yoga mat (optional, for comfort) |
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Key Benefits |
Helps stretch the hips and thighs, works the abdominal muscles, and supports better body movement. |
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Best Time to Practise |
Morning or any convenient time when your stomach is not full |
7 Benefits of Chakki Chalanasana (Mill Churning Pose)
The following are the main benefits of Mill Churning Pose.
1. Works the Stomach Muscles
Your abs engage as you bend forward and twist your torso in a circular movement. This activates these muscles and may assist in developing core strength. But this pose will not burn belly fat alone.
2. Moves the Abdominal Muscles
Your stomach muscles stretch and are stretched as your upper body bends and twists and leans and curves forward and to the side. This brings movement into the abdominal area.
3. Improves Hip and Groin Flexibility
Sitting with your legs apart stretches the inner thighs and groin. To deepen the stretch, you can also lean forward with your torso.
4. Keeps the Lower Back Flexible
A circular motion with the upper torso encourages some flexion and rotation of the lower back. This enables you to isolate movements in different directions for your back, and it may help keep your flexibility as well. Be slow with the movement and stop if there is any pain.
5. Helps You Move More Easily
There is a uniform movement through the arms, shoulders, waist, and upper body in this pose. Doing these movements, within your limits, can help you remain flexible and help you move easily and comfortably in your everyday life.
6. Stretches the Muscles Around the Pelvis
Sitting with your legs spread wide open stretches the muscles around your hips and pelvis. This circular motion injects a slight motion in this area. But there isn’t enough scientific evidence to claim that this pose aids in regulating periods, or that it helps period pain.
7. Helps You Relax
Doing this pose slowly and breathing consistently will help develop your awareness of breath and body. This clears the mind and eases tension. It can also relieve stress if done regularly.
How to Do Chakki Chalanasana (Mill Churning Pose)
To reap maximum Chakki Chalanasana benefits, follow these steps and perform it perfectly.
1. Sit on the floor
Lay a yoga mat on the floor and sit nearby comfortably.
2. Stretch your legs
Extend both legs straight in front of you.
3. Spread your legs
Spread your legs apart as far as feels comfortable. Keep your knees straight, but do not lock them.
4. Join your hands
Interlace your fingers and stretch your arms out at chest level in front of you.
5. Begin the circular motion
Move both arms and body in a circular motion, as in case you were turning a flour mill. Forward, to your right foot, across to your left foot, and back around to complete the circle.
6. Breathe naturally
While moving, continue to breathe naturally. Don’t wait for it.
7. Do 5 rounds
Do 5 circles one way, then do 5 circles the other way. Once you feel confident with the movement, you may attempt to do 10 circles in both directions.
8. To close the pose
Slowly transition out of the pose, place your fingertips, loosen your legs, and sit easy.
Note: Don’t practice Chakki Chalanasana in case you are pregnant, have acute lower back pain or a slipped disc or hernia, or have had abdominal surgery recently. Skip this pose during a migraine attack or if you feel dizzy or generally unwell. Patients with low blood pressure or those suffering from any other condition should consult a doctor before practicing this pose.
Tips for Practising Chakki Chalanasana Safely
Here are some simple tips to practice Chakki Chalanasana safely and avoid excessive strain on your body.
- Practice on a cushy, sticky yoga mat to help balance.
- Remember to keep your back straight and not rounded or hunched forward while leaning.
- In case it feels good and comfortable, inhale while leaning forward and exhale while leaning back. If coordinating breath and movement proves difficult, breathe naturally.
- Start with 5-10 circles in one direction. Reverse and repeat the same number.
- Move your arms and upper torso slowly. Don’t jerk or twist suddenly.
- Only go back as far as it feels comfortable for you to go. Don’t force your body to reach towards your feet.
- In case you feel sharp pain or too much of a stretch in your lower back, or backs of your thighs, stop immediately.
- Do not practice immediately after a large meal. You can begin whenever you are ready.
Talk to your doctor if you are pregnant, have a hernia or have serious back issues about whether this pose would be safe for you, especially if you have had surgery in your abdomen recently.
Who Should Avoid Chakki Chalanasana?
Avoid Chakki Chalanasana or consult a healthcare professional before practising if you:
- Are pregnant.
- Have severe lower back pain or a slipped disc.
- Have a hernia.
- Have recently had abdominal surgery.
- Have a migraine attack or a severe headache.
- Feel dizzy or unwell during the practice.
- Stop immediately if you feel pain or discomfort while practising.
Conclusion
Chakki Chalanasana opens the hips and thighs, releases the lower back and stimulates the stomach muscles. Start it slow, practice regularly, and get the form right to maximize the benefit from this pose. When you're just starting, focus on the correct movement first and then build up the number of rounds. Little changes can help you create a yoga practice that is more sustainable over the long run.
FAQs
Q1: What is the English name for Chakki Chalanasana?Ans: Chakki Chalanasana is referred to as the Mill Churning Pose in English because the movements appear to be the action of cranking a style of flour mill.
Q2: Is it okay to do Chakki Chalanasana in the evening?Ans: Yes, you can practise it in the evening, provided you feel comfortable and are not practising just after a heavy meal.
Q3: Do I need a yoga teacher to learn Chakki Chalanasana?Ans: A yoga teacher who is knowledgeable can teach this pose to beginners as they guide them through the proper movements and help them to understand where not to strain.
Q4: Is it ok to practice Chakki Chalanasana on a bed?Ans: You should also practice this pose on a firm, flat surface, as the softness of a bed may prevent you from balancing.
Q5: Can Chakki Chalanasana be used as a warming posture?Ans: It can also function as a soft yoga warm-up for your body before doing other things.
Q6: Is it okay to do Chakki Chalanasana daily?Ans: If it feels good, you can practice it more often, but be gentle and let your body get used to the motion.
Q7: What should I wear while doing Chakki Chalanasana?Ans: Make sure you are wearing loose, comfortable clothing that allows you to open your legs and your upper body to move without restriction.
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