In Sanskrit “Chakki” means “Grinder” and “Chalan” means “To Churn”. The English name of this asana is “Churing-the-Mill Pose”.
Position : Sitting
Type : Dynamic sitting body rotation
Spiritual Awareness : Manipura
Physical Awareness : Mavement and sensation in the lower back, hips, pelvic area, and the breath. Stretch in the arms, abs, groin, and legs.
Dosha Suitability : Pita
Introducery Asanas : Dandasan
- Sit with the legs stretched out in front of the body with the feet widely separated.
- Interlock the fingers of both hands and hold the arms out straight in front of the chest.
- Keep the arms straight and horizontal throughout the practice; do not bend the elbows.
- With exhale, bend forward as far as possible without straining. Imagine the action of churning a mill with an old-fashioned stone grinder.
- Swivel to the right so that the hands pass above the right toes and as far to the right as possible without straining.
- Inhale, lean back as far as possible on the backward swing.
- Try to move the body from the waist. On the forward swing, exhale, bring the arms and hands to the left side, over the left toes and then back to the centre position.
- One rotation is one round.
- Practice 5-10 rounds clockwise and then the same number of rounds anti-clockwise.
Followup Asanas: Setu Asana.
- This asana is excellent for toning the nerves and organs of the pelvis and abdomen.
- Preventive for sciatica.
- Tones the back, abs and arm muscles.
- Opens up the chest and groin.
- Helps in the post-natal recovery.
- If practiced regularly, prevents painful cycles by toning the uterine muscles.
- Reduces abdominal fat.
- It is very useful for the regulating the menstrual cycle and may be performed during the first three months of pregnancy.
Precautions and Contraindications:
- Later stages of pregnancy.
- Low blood pressure.
- Extreme lower back pain due to slip disc.
- Active abdominal surgery.
- Recent abdominal surgery.
- Headaches or migraines.