Mill Churning Pose Yoga Steps, Benefits, Precautions, Contraindications

Mill Churning pose Yoga meaning

  • Mill Churning pose yoga is a simple exercise to loosen up the body and prepare one to perform other yoga practices efficiently.
  • Chakki Chalanasana comprises Chakki, which means ‘Grinder’; Chalana, ‘ drive’; and  Asana, which indicates ‘yoga posture’.
  • It is pronounced as ‘Chuh-key-Chuh-LAANA-AAHS-uh-nuh’.
  • The movement of this yogic exercise seems like a hand-moved wheat grinder, which was quite common some years back in villages and is still found in a few towns.
  • It is a movement which many Indian ladies use when they grind corn between two grinding wheels.
Mill Churning Pose Yoga Steps, Benefits, Precautions, Contraindications
Mill Churning Pose Yoga

Mill Churning pose benefits

  • One of the best yoga poses to burn lower belly fat.
  • This is an excellent exercise for the shoulders, lower back, lower abdomen and waist.
  • It helps to tone up the back and prevents sciatica.
  • It is also beneficial to reduce post-delivery fat.
  • It is suitable for sexual organs such as the ovary and testes.
  • It helps to stimulate and sensitise the abdominal organs, thereby curing constipation and indigestion. Also read: Best yoga to relieve constipation 
  • It is a complete body exercise. Thus preventing fat accumulation in the body.

How to do the Mill Churning pose step by step

  • Sit on the floor with the legs outstretched and feet apart.
  • Interlock your fingers.
  • Straighten your arms at shoulder height.
  • Rotate your hands in as big a circle as possible on a horizontal plane.
  • Keep your arms straight throughout the whole exercise.
  • Lean forward and try to make your interlocked hands pass over the top of the feet at the outer stroke of the circle.
  • Then try to lean backwards as far as possible, keeping your feet on the ground so that your hands pass over the top of your thighs.
  • Rotate your hands 10 times clockwise, then 10 times anticlockwise.
  • Lie back and relax completely.


  • Breathe in as you lean backwards.
  • Breathe out as you lean forward.
  • When you can efficiently perform the physical movement alone, coordinate your breathing with the movement.
  • When the practice has been mastered with the breathing added, then become aware of the movement of the muscles of the lower back as the exercise is performed.


  • It shouldn’t be practised during pregnancy. Please read: Yoga poses for standard delivery.
  • Low blood pressure
  • Lower back pain
  • Slipped disc
  • Migraine
  • Abdominal surgery
  • Hernia


  • It should be done before practising the yoga session so the muscles loosen up quickly.
  • Legs should be suitable apart while performing it.
  • Try to make a big circle while practising it.
  • Your arms should be straight and stretched during the movement.

Modifications and variations

  • The beginners can perform it with some modifications and variations.
  • Initially, making the interlock fingers cross over the toes is unnecessary.
  • Better do it by doing a small circle instead of a bigger circumference.
  • As the body loosens up, the circumference will atomically increase.

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