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.