Chakki Chalasana is an Indian translation for Mill Churning exercise. You can learn this asana as below:

Routine:

• Get in the primary position - Sit down with legs stretched apart.
• Keep the neck and the spinal chord straight.
• Close the eyes.
• Place the hands on the thighs.
• Remain conscious towards the body balance.
• Breathe slow and rhythmic.
• Just contemplate about churning a village flourmill.
• Now open the eyes.

• Interlock the fingers of both hands and hold them in straight to your shoulder height.

• Maintain the hand straight and erect.
• Now inhale deep and bend the torso backward.
• Exhale while bending the body forward.
• Move the interlocked hands towards the right to touch the right toe.
• Swing the torso and bring the arms and hands to the left side.
• Touch the left toe while swiveling the torso to the left.

• Then lean back as far as possible on the backward swing.

• Now slowly come back to the center position.

• This signifies that you are forming a circle with your hand.
• This is the first cycle of exercise.
• Repeat this ten times clockwise and then anticlockwise.

• Maintain the hands straight and interlocked during the entire exercise.

• Recline in Shavasana pose for a while when the exercise gets over.

Breathing Pattern:

• Inhale when you lean back.
• Exhale when you move forward.

Consciousness:

• On the breath.
• The body balance.
• Hips.
• Pelvic area.

Benefits:

• Tones up the nerves and pelvic organs.
• Regulates the menstrual cycle.
• Improves the postnatal recuperation.

Contraindications:

• High blood pressure.
• Hernia.
• Post 2nd trimester pregnancy.
• Abdominal surgery.