Chakki Sanchalanasana

Mill Churning Pose

Demonstrated by Anmol Kumar, Lead Yoga Instructor at DietSeFit

Benefits

What this pose does for your body and mind

Tones the abdominal muscles and strengthens the core

Massages digestive organs and relieves bloating and gas

Strengthens the lower back and improves spinal flexibility

Opens the hips, groin, and chest while toning the shoulders

Supports reproductive health and postnatal recovery

Calms the mind and promotes focus through rhythmic movement

About This Pose

Chakki Sanchalanasana is a seated practice from the Pawanmuktasana series where you sit with legs extended, interlock the fingers, and move the arms and torso in large circular motions, mimicking the action of grinding grain with a traditional hand mill. The rhythmic, meditative movement works the core, spine, and hips simultaneously.

Step-by-Step Guide

Follow these steps to practice Chakki Sanchalanasana safely

1
Sit with the legs extended and apart, and keep the spine tall
2
Interlock the fingers and extend the arms forward at shoulder height
3
Inhale and lean forward, then move the arms and torso in a large circle as if grinding grain
4
Keep the feet anchored to the floor so the hips, spine, and shoulders all join the rotation
5
Repeat about 10 circles clockwise, then 10 circles anticlockwise
6
Finish by releasing the fingers, sitting upright, and resting the hands on the knees