Chakki Chalanasana (Mill Churning Pose): How To Do, Benefits, Precautions

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Sanskrit pronunciation Chakki Chalanasana
significance chakki = facet / chalan = flip / asana = pose
Pose kind Stand and stretch
Pose degree Beginner
anatomy Core, backbone, hamstrings
different names Chakki asana, mill whirling pose, twisting whereas sitting

Chakki Chalanasana info

Chakki chalanasana is a sitting posture for learners that requires virtually each a part of the physique to be concerned to be able to work in sync. As one of many rotational poses, it contains the periodic transition within the backbone that makes it versatile. In addition, it additionally extends over your entire again.

Chakki Chalanasana just isn’t solely a sculpture of the outer physique, it’s also an efficient technique for enhancing the functioning of the inner organs. To guarantee the identical profit, the apply needs to be achieved equally in each instructions to steadiness the delicate power silently collaborating on this asana apply. Hence, it additionally has religious advantages.


Chakki Chalanasana is the Sanskrit time period that may be translated as "Chakki" means "rotating wheel", "Chalana" means "move" and "Asana" means "posture". When you apply this asana, a person mimics the one who really spins this wheel to make a dwelling.

Chakki or mill is a tool that was primarily utilized in historical India for grinding or chopping grains like wheat, rice, millet, corn, and so on. in powder type. An individual pours a handful of grain of meals right into a round house together with the clockwise or counterclockwise rotation of the chakki or grinder. It normally takes hours to get a great quantity.

Chakki Chalanasana train instruction

The practitioner can undergo the factors given beneath to be able to carry out this asana for protected and compelling apply.


  • Pregnant girls ought to keep away from this asana as the form and dimension of the stomach is continually altering. This could be bodily uncomfortable for each the fetus and the mom.
  • A affected person who has had surgical procedure on the stomach, waist, or another space that might be affected throughout train ought to keep away from Chakki Chalanasana.
  • Practitioners with hypertension ought to keep away from doing this asana for too lengthy or ought to turn into delicate. Practicing have to be stopped as you’re feeling bodily uncomfortable.
  • Individuals with an damage to the neck, shoulder, knees, and again could make their present situation worse. One ought to wait till restoration or seek the advice of the physician earlier than enrolling on this asana apply.

Preparatory pose

How To Do Chakki Chalanasana (Steps)

Chakki Chalanasana, how to do cuesImage: (Email protected)

  • Begin the apply by moving into Dandasana. Your legs and again needs to be upright right here.
  • Now slowly carry house between your legs as a lot as attainable and put your waist in your hand or you’ll be able to put it subsequent to your hips to assist widen your legs.
  • After elevating your legs, put your palms in your sternum. Grasp your palms collectively whereas holding a stick within the wheel.
  • Now inhale and attain into your core, calves, and thighs to maneuver your torso ahead to the best.
  • This is the start line to type an imaginary circle. Now exhale to maneuver backwards to the left facet.
  • Then change the course from clockwise to counterclockwise and vice versa. Stick to right here and do the circle for 10 to 15 minutes.
  • When you’re achieved training, carry your folded hand to the middle after which again to your earlier place (subsequent to your hips). Bring your legs collectively by decreasing the house between them and eventually into dandasana, after which loosen up.

Follow up pose


Practitioners ought to adhere to the next factors to make sure correct and protected apply of Chakki Chalanasana.

  • The distance between the legs needs to be the identical in each instructions. Less or extra space on one facet places stress on the kidneys whereas altering course. So regulate your legs nicely earlier than you begin training.
  • As you stroll in a ahead course, you favor regular and sluggish diving to align your self along with your respiratory, which is among the best elements of Chakki Chalanasana. Any rush to do that may interrupt respiratory, additional affecting the apply.
  • It is vital to notice that as you come again, at all times use your core and full legs to stabilize the posture. However, this additionally prevents you from falling backwards.

Tips for learners

  • Beginners might have issue spreading their legs huge sufficient on this asana. So one shouldn't transcend their limits as this might harm the hamstrings.
  • The folded hand needs to be straight and nicely packed. So they’ll type a great and spherical imaginary circle. Avoid dropping your focus right here. Get lively to refine the posture.
  • It is vital to maintain the backbone upright all through your entire Chakki Chalanasana apply as this supplies the required orientation to maintain your base well-mounted on the ground.

Props and modifications

  • Practitioners who’re afraid of falling backwards whereas returning to this asana can put a chair or they’ll apply it on the wall. However, going again much less deeply may additionally assist.
  • In the case of an injured hip bone whereas transferring in Chakki Chalanasana, a tender blanket could be positioned beneath the hips. There is ease within the pose.


By making just a few modifications in fundamental posture, people can apply the next asanas.

1. Sitting straddle pose

In a sitting straddle place, the legs are additional away in comparison with Chakki Chakalasana, which places extra pressure on the hamstrings. The palms transfer ahead to the touch the ground within the former pose. In the latter, nevertheless, they carry out a motion that causes a twist within the backbone.

  • Start by moving into Dandasana. Make certain your hand and toes are straight.
  • Now, with the assistance of your hand, step by step push your legs aside so far as attainable. This will assist you to sit on high of your hipbone.
  • Then inhale and lift your arms. The hand needs to be pointing straight forward and the chest needs to be open. Engage your shoulder blade to totally flex your again right here.
  • Now exhale and lean ahead. Try to the touch the ground by straightening your backbone. Beginners can bend their backs to keep away from stress over the backbone.
  • Then inhale and slowly return to the sitting place. Reduce the gap between your legs to return to Dandasana.

2. Parsva Upavisshta Konasana (Seated Side Leg)

The leg placement in Parsva Upavisshta Konasana corresponds precisely to the primary variant. But the torso and palms flip to both facet to clasp the toes. While in Chakki Chalanasana the palms type an imaginary circle and the higher physique rotates to assist the hand actions.

  • Start by moving into Dandasana. Keep your toes and backbone straight along with your palms in your thighs.
  • Spread your leg as far aside as attainable by putting your hand subsequent to your hip to offer the required assist.
  • Now inhale and lengthen your backbone to rotate to the best. Try to carry your toes or seize the only real of your proper foot.
  • Breathe slowly and maintain right here in line with the restrict whereas specializing in the best foot.
  • After returning to the middle, flip left to carry your left foot or its sole. Hold your breath right here too. Then come again to the center place.
  • From right here, lower the gap between your legs by putting your palms subsequent to your hips to ultimately enter Dandasana.

Chakki Chalanasana advantages

By training Chakki Chalanasana, practitioners can acquire the next well being advantages.

1. Tighten the higher physique

Chakki Chalanasana requires the lively participation of the higher physique, on account of which the muscular tissues on this area expertise a great exercise. With common train, the affected muscular tissues are tightened. However, it additionally improves flexibility in the long term.

2. Helps with PCOS syndrome

PCOS is among the most typical issues in adolescent women, leading to amenorrhea weight problems and physique hair with enlarged polycystic ovaries. However, Chakki Chalanasana exerts stress that regulates blood circulation to the ovaries to fulfill dietary wants. Therefore, it helps in overcoming PCOS

3. Strengthens the stomach organs

The motion on this asana causes the stomach to loosen up and contract as a practitioner rotates in a circle. This has a massaging impact on the inner organs such because the abdomen, kidneys, pancreas, liver, adrenal glands, intestines, gall bladder, and so on. This improves their operate and strengthens the stomach organs in the long run.

4. Stimulates the sacral chakra

Regularly training Chakki Chalanasana with correct respiratory strategies beneath the skilled yoga trainer can result in the stimulation of the sacral chakra, which is positioned on the sacrum. It turns you into the supply of power for inventive exercise, want, relationships, motion, and pleasure.

5. Improve the flexibleness of the backbone

Round and spherical actions improve the motion between the vertically connected backbone. Such actions, if skilled frequently by the backbone, improve flexibility.

6. Makes the hamstrings robust and versatile

Spreading your legs whereas performing chakki chalanasana loosens the muscle fibers which can be connected in numbers to type a muscle. These fibers turn into versatile and powerful as they’re stretched, which refines their fundamental construction.


Chakki Chalanasana is an efficient yoga apply that makes you versatile and powerful. However, it’s also extensively used to alleviate numerous problems of inside organs by regulating their operate.

Regular apply of this asana is due to this fact advisable for an individual's higher well being. One can apply this asana frequently to see the long run advantages.


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