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.
Breathing
- Inhale when leaning back.
- Exhale when moving forward.
Awareness
- The sensations in the lower back, hips and pelvic area.
- Making the circular motion fluid and smooth.
- Synchronizing the movement with the breath.
Modification
- Keep the knees bent and make smaller rotations.
Contraindications
- Sciatica.
- Slipped disc.
- Hernia.
Benefits
- 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.
