Chakki Chalanasan (Mill Churning Pose)

Procedure

• Sit down with your legs outstretched and joined together in front; keeping the back erect, place your palms on the floor behind the buttocks, with the fingers pointing backward, i.e. Dandasan.
• Slowly spread your feet about 3-4 feet sideways.
• Raise both arms in front at the shoulder level and interlock the fingers.
• Make sure your arms remain stretched and horizontal throughout the practice.
• Shift your interlocked hands above the left leg and inhale (Radhey) in this position.
• Now exhale (Krishna), slowly lean forward from the hips, then swing (rotate) rightward and bring the hands over the right foot.
• Inhaling (Radhey), lean backward swinging from the waist as much as possible.
• Create a circular motion with both—your upper body and arms—as if you are drawing an imaginary circle. Swing to the left and take your interlocked hands over the left toes.
• In this way, repeat in a circular motion, making the buttocks and thighs as the pivotal point while swinging forward, rightward, backward, and leftward.
• After practicing for 5-10 times in this direction, perform in the opposite direction.
• At last, come into Shithil Dandasan and relax.

Awareness

• On the breaths synchronized with the forward and backward movements of your body
• On the churning movement of the stomach
• On always recalling the omnipresence of “Radhey Krishna” along with your breathing

Benefits

• Chakki Chalanasan tones up the nerves and organs of the abdomen and the pelvis. 
• This asan reduces unnecessary fat from the abdominal area and corrects different menstrual problems.
• Women can practice it even during the initial three months of pregnancy. 
• In addition, it has a good effect on post-natal recovery.