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Chakki Chalanasana (Mill Churning Pose)- How to do, Benefits and Modifications

Hey there, fellow yoga enthusiasts! Today, we are going to delve into the wonderful world of Chakki Chalanasana, a unique and beneficial yoga pose that will leave you feeling grounded and inspired. So, roll up your sleeves, let's get chakki-ing!

Chakki Chalanasana (Mill Churning Pose)

Chakki Chalanasana, also known as the Grinding Pose, is an ancient yogic posture that emulates the action of grinding wheat or other grains in a traditional Indian hand-operated stone mill, or "chakki." This asana is not just a physical exercise; it carries profound symbolism. By mimicking the circular movement of a chakki, we connect with the eternal flow of life, grinding away our mental and emotional impurities, and attaining spiritual transformation.

In Sanskrit, "Chakki" translates to "grinding wheel," and "Chalana" means "revolving" or "moving." When combined, Chakki Chalanasana represents the graceful and rhythmic movement of a grinding wheel, bringing harmony to body, mind, and soul.

Pronunciation: Chuk-kee Chah-luh-nah-sa-na

Chakki Chalanasana primarily targets the lower back, hips, and core muscles. The circular motion engages the obliques, rectus abdominis, and transverse abdominis, toning and strengthening the abdominal region. Additionally, it stretches the spine, shoulders, and hamstrings, improving flexibility and relieving tension.

How to Perform Chakki Chalanasana

  1. Sit comfortably: Begin in a seated position with your legs extended straight in front of you. Keep your spine erect and shoulders relaxed.

  2. Interlock your fingers: Clasp your hands together, and ensure your grip is firm and stable.

  3. Start the grinding motion: Inhale deeply and slowly begin to move your interlocked hands in a circular motion to your right side, bending at the waist. Imagine you're grinding the chakki.

  4. Exhale and continue the circle: As you complete the circle on the right side, exhale and continue the circular motion to your left side. Keep your movements smooth and fluid.

  5. Repeat: Continue the circular grinding motion for about 5-10 rounds, maintaining a steady breath.

  6. Reverse the direction: After completing the rounds in one direction, pause at the center, and then reverse the direction of the circles.

  7. Relax: After completing both sets of circular motions, release your hands, relax, and take a few deep breaths.

Chakki Chalanasana (Mill Churning Pose)

When to Do Chakki Chalanasana

Chakki Chalanasana can be practiced at any time of the day. However, to fully experience its benefits, practicing in the morning on an empty stomach is ideal. If done in the evening, make sure to have a gap of at least 4-6 hours after a meal.

Preparatory Poses

To prepare your body for Chakki Chalanasana, consider practicing the following poses:

  1. Paschimottanasana (Seated Forward Bend): Stretches the hamstrings and prepares the spine for circular movements.

  2. Baddha Konasana (Butterfly Pose): Opens up the hips and groins, enhancing flexibility.

  3. Gomukhasana (Cow Face Pose): Opens the shoulders and chest, improving the range of motion for circular movements.

Follow Up Poses

After practicing Chakki Chalanasana, you can complement the asana with the following poses:

  1. Balasana (Child's Pose): Releases tension in the lower back and helps in relaxation.

  2. Bhujangasana (Cobra Pose): Stretches the spine and strengthens the back muscles.

  3. Marjariasana (Cat-Cow Pose): Increases spinal flexibility and brings balance to the body.


Chakki Chalanasana stimulates the Manipura Chakra, also known as the Solar Plexus Chakra. This energy center governs confidence, willpower, and transformation. The circular motion of the asana helps activate and balance this chakra, promoting a sense of personal power and self-awareness.

Solar Plexus Chakra (Manipura Chakra)

Mantra for This Pose

While practicing Chakki Chalanasana, you can recite the following mantra to enhance its benefits:

"Om Ram" - This mantra resonates with the Manipura Chakra, amplifying its healing vibrations during the practice.

Alignment Cues

Proper alignment is crucial for deriving the full benefits of Chakki Chalanasana. Here are some alignment cues to keep in mind:

  1. Ground through your sit bones: Ensure your hips remain firmly rooted on the ground throughout the circular motion.

  2. Maintain a straight spine: Avoid slouching or arching your back. Keep your spine elongated and shoulders relaxed.

  3. Engage your core: Activate your abdominal muscles to support your lower back and stabilize your movements.

  4. Smooth and controlled motion: Focus on the fluidity of your circular movements, avoiding any jerky motions.

Duration of Hold

Hold each round of the circular motion for 30 seconds to 1 minute, depending on your comfort level. As you become more experienced, you can extend the duration.


In Chakki Chalanasana, the drishti or gaze point is forward, following the circular motion of your hands. Maintaining a steady gaze helps improve balance and concentration.

Physical & Spiritual Awareness

As you engage in the rhythmic grinding motion, pay attention to the following aspects:

Physical Awareness: Feel the gentle stretch in your lower back, hips, and spine. Be aware of the activation and engagement of your core muscles.

Spiritual Awareness: Imagine the chakki grinding away any negative or stagnant energy within you, leaving you refreshed and rejuvenated.

Beginners' Tips

For beginners, Chakki Chalanasana might seem challenging initially. Here are some tips to ease into the practice:

  1. Start with smaller circles: Begin with smaller circular motions to familiarize yourself with the movement.

  2. Modify as needed: If you have lower back issues, keep your circles higher off the ground to avoid strain.

  3. Use props: Place a cushion or folded blanket under your hips if you find it difficult to sit comfortably on the floor.

Who Should Not Do It

While Chakki Chalanasana offers numerous benefits, it may not be suitable for everyone. Avoid this pose if you:

  1. Have recent abdominal or back surgery: Consult your doctor before attempting the asana.

  2. Experience herniated discs or spinal injuries: It's essential to avoid excessive strain on the lower back.

  3. Are pregnant: Chakki Chalanasana involves deep twists and circular movements, which may not be suitable during pregnancy.

Who Should Do It

Chakki Chalanasana is excellent for anyone seeking to improve core strength, flexibility, and concentration. It can benefit those looking to engage in meditative practice and explore the symbolic aspect of the asana.

Benefits of Chakki Chalanasana

Chakki Chalanasana offers a wide range of benefits for the body and mind:

  1. Tones abdominal muscles: The circular motion engages and strengthens the core, leading to a more toned midsection.

  2. Improves digestion: The gentle massage to the abdominal organs stimulates digestion and helps alleviate digestive issues.

  3. Increases flexibility: The circular movement stretches the spine, hips, and hamstrings, enhancing overall flexibility.

  4. Releases lower back tension: Chakki Chalanasana helps alleviate stiffness and discomfort in the lower back.

  5. Balances Manipura Chakra: The asana activates and balances the Solar Plexus Chakra, promoting confidence and self-esteem.

  6. Enhances mental focus: The rhythmic motion helps improve concentration and brings a meditative quality to the practice.

  7. Emotional purification: The symbolism of grinding away impurities can aid in emotional healing and transformation.

Variations of Chakki Chalanasana

Once you are comfortable with the basic Chakki Chalanasana, you can explore these variations:

  1. Standing Chakki Chalanasana: Perform the circular motion while standing, with your feet hip-width apart and knees slightly bent.

  2. Reclining Chakki Chalanasana: Lie on your back and perform the circular motion with your legs extended upwards.

Modifications for Chakki Chalanasana

If you have certain physical limitations, you can modify the pose to suit your needs:

  1. Chair Chakki Chalanasana: Sit on a chair with your feet flat on the ground, and perform the circular motion with your upper body.

  2. Wall-supported Chakki Chalanasana: Stand with your back against a wall, and perform the circular motion with the support of the wall.

Common Mistakes

To ensure a safe and effective practice, avoid these common mistakes:

  1. Overexertion: Avoid forcing the circular motion; maintain a comfortable pace.

  2. Hunching the back: Keep your spine straight and avoid rounding your back.

  3. Holding the breath: Remember to breathe deeply and steadily throughout the practice.

Safety and Precautions

As with any yoga practice, safety is paramount. Keep the following precautions in mind:

  1. Warm-up: Always warm up your body before attempting Chakki Chalanasana to prevent injuries.

  2. Listen to your body: If you experience pain or discomfort, modify the pose or stop the practice.

  3. Consult a professional: If you have any medical conditions or concerns, consult a yoga instructor or healthcare provider before trying this pose.

Additional Preparation Tips

To enhance your Chakki Chalanasana experience, consider the following:

Direction to Face While Doing This Pose and Why

Face the east while practicing Chakki Chalanasana, as it symbolizes the direction of the rising sun, signifying new beginnings and spiritual awakening.

What to Wear for This Pose

Opt for comfortable, loose-fitting clothing that allows free movement. Avoid wearing tight or restrictive attire that may hinder your circular motions.

Suitable Place and Essential Oil or Fragrance

Choose a quiet and clutter-free space for your practice, where you can focus without distractions. Consider diffusing essential oils like lavender or chamomile to create a calming and soothing ambiance.

Music for This Pose

To enhance the meditative quality of Chakki Chalanasana, you can play soft instrumental music or calming nature sounds. Find music that resonates with you and aids in your relaxation.

So, there you have it - the magical and inspiring journey of Chakki Chalanasana! Embrace this beautiful yoga practice, and with each circular motion, grind away the impurities, and welcome a healthier, harmonious you. Remember, yoga is not just about the asanas; it's a path to discovering your inner self. So, roll out your yoga mat, strike a pose, and let the magic unfold!

Happy yoga-ing, everyone!


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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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