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.


  • Inhale when leaning back.
  • Exhale when moving forward.


  • The sensations in the lower back, hips and pelvic area.
  • Making the circular motion fluid and smooth.
  • Synchronizing the movement with the breath.


  • Keep the knees bent and make smaller rotations.


  • Sciatica.
  • Slipped disc.
  • Hernia.


  • Improves flexibility and strength in the lower back and spinal column.
  • Tones the waist and pelvis.
  • Helps to remove constipation.
  • Helpful in menstrual irregularities, prenatal and postnatal stages of pregnancy.