Churning the mill

Chakki Chalanasana

  • Sit in the Base Position (Prarambhik Sthiti).
  • Separate the legs as wide apart as comfortable.
  • Interlock the fingers of both hands and straighten the arms horizontally, keeping the shoulder height throughout the practice.
  • Bend forward from the pelvis and lengthen the arms and torso in front.
  • Pivot to the right so that hands pass above the right toes.
  • Continue a rotating movement leaning the body backward and arms to centre.
  • Then move from the pelvis over to the left, extend the hands forward above the left toes.
  • Cycle through the centre leaning as far forward as suitable then continue to the right.
  • The straightened arms and upper body move in a circular motion likened to churning a mill.
  • Practice 5-10 rotations clockwise and 5-10 rotations anti-clockwise.

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