Chakki Chalanasana

Chakki Chalanasana, also known as the Grinding Pose or Mill Churning Pose, is indeed a seated yoga posture that offers numerous benefits for the body and mind. It involves a dynamic movement that mimics the action of grinding flour with a traditional stone mill, hence the name.

Chakki Chalanasana Basics

Pose NameChakki Chalanasana (Chuh-key-Chuh-LAANA-AAHS-uh-nuh)
MeaningChakki = Grinder, Chalana = to drive, Asana = Posture or Pose
Pose TypeSeated, dynamic movement
Pose LevelBeginner
Style of yogaHathaVinyasa, and power yoga
Other NamesChakki asana, Mill churning Pose, Twisting in sitting Posture
StretchesThe entire back
Strengthening Abdominal organs
Duration30 second to 3 minutes

Chakki Chalanasana is a Hindi word. it is a combination of three words, where chakki means grinder/millchalana means drive/ Churn and asana means posture. During this pose your body seems to be like you are churning a mill, and hence the name Chakki Chalanasana. The English name of Chakki Chalanasana is called The Churning Mill Yoga Pose. This yoga pose imitates the hand moving stone grinder. It is common in the villages of India, Mostly women are used it to make the flour and pulses etc.

This is one of the most popular exercises for pregnancy. It is a good Yogic posture to tone nerves and organs of pelvis and abdomen region thereby helps in pregnancy.

Chakki Chalanasana has lots of benefits; the health benefits of Chakki Chalanasana include strengthening the Abdominal Organs, post-natal recovery, Improve the Function of Digestive Systems, Prevents Back Pain, regulating the menstrual cycle, Reduce Abdominal Fat and Increasing Blood Circulation around the Body.

Chakki Chalanasana helps to activate and balance the following chakra(s):

  • Sacral Chakra (Swadisthana Chakra)
  • Root Chakra (Muladhara Chakra

Chakki Chalanasana Practice Guide

Chakki Chalanasana, also known as The Churning Mill Pose, is a foundational yoga posture that offers a range of benefits for the body and mind. Here are the basics of practicing this pose:

Preparatory Pose

  • Ushtrasana (Camel Pose)
  • Paschimottanasana (Seated forward bend)
  • Baddha Konasana (Bound Angle Pose)

Steps to do Chakki Chalanasana (The Churning Mill Yoga Pose)

Starting Position: Sit on the floor with your legs extended in front of you. Keep your spine tall and your shoulders relaxed.

Hand Position: Interlace your fingers and extend your arms straight out in front of you at shoulder height. This hand position helps maintain stability and balance during the movement.

Breathing: Coordinate your breath with the movement. Inhale deeply as you lean back slightly, and exhale as you lean forward into the circular motion.

Movement: Initiate the movement by leaning forward and to the right as you exhale. Imagine that you are churning a mill with your body, creating large circular motions. Continue the circular movement, bringing your torso down towards your right foot, then across towards your left foot, and back up to the starting position.

Repeat: Complete several rounds of the circular motion in one direction, then reverse the direction and repeat for the same number of rounds.

Focus: Maintain focus on your breath and the sensations in your body as you move through the pose. Pay attention to any areas of tension or resistance, and gently work to release them with each breath.

Duration: Practice Chakki Chalanasana for a few minutes, gradually increasing the duration as you become more comfortable with the movement.


  • If sitting on the floor is uncomfortable, you can sit on a folded blanket or cushion for added support.
  • If you have limited flexibility in the hips or back, you can reduce the range of motion in the circular movement and gradually increase it over time.

Follow Up Pose

  • Bhujangasana (Cobra Pose)
  • Vajrasana (Thunderbolt Pose)
  • Shavasana (Corpse Pose)

Benefits of Chakki Chalanasana (The Churning Mill Yoga Pose)

  • Strengthens: Engages and strengthens the core muscles, including the abdominals and lower back.
  • Flexibility: Improves flexibility in the spine, hips, and shoulders.
  • Digestion: Stimulates digestion and massages the abdominal organs, aiding in digestion and relieving digestive discomfort.
  • Focus: Enhances mental focus and concentration through coordinated movement and breath awareness.
  • Mindfulness: Promotes mindfulness by bringing attention to the present moment and the sensations in the body.


  • Beginners remember that don’t go beyond your limits during Asana. Otherwise, it causes serious injuries.
  • Do not practice this asana if you are suffering from Gastroesophageal Reflux disease.
  • Avoid this pose if you have any recent or chronic injury to the hips, spine, or shoulders.
  • Pregnant individuals should practice with caution and may need to modify the movement to avoid strain.


Chakki Chalanasana is an excellent warm-up pose to prepare the body for more intense yoga postures and can be incorporated into your regular yoga practice to enhance strength, flexibility, and mindfulness.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional