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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