CHAKKI CHALANASANA

STEPS :

1.Starting Position:

Sit on the floor with your legs stretched out wide apart (as far as comfortable).

Keep the spine straight and toes pointed upwards.

2.Hand Position:

Interlock your fingers and stretch your arms out in front of you, parallel to the floor.

3.The Churning Motion:

Inhale deeply.

Begin making large circular movements with your arms as if you are churning a mill.

Lean forward from the hips (not the waist) as you circle over one leg, then across the toes, and then over the other leg while coming back.

Keep the arms straight and synchronized with your upper body as you complete the circle.

4.Breathing:

Exhale as you move forward and downward.

Inhale as you move backward and upward.

5.Repetitions:

Perform 5–10 rounds in a clockwise direction.

Then repeat the same number of rounds in a counterclockwise direction.

6.Ending:

Return to the center and relax your arms.

Bring your legs together and sit in a comfortable position.

BENEFITS :

Physical Benefits:

1.Strengthens the core: Tones abdominal muscles and helps in reducing belly fat.

2.Improves digestion: Massages the abdominal organs, enhancing digestion and reducing bloating or constipation.

3.Increases flexibility: Loosens the hip joints, lower back, and spine, improving mobility.

4.Strengthens pelvic muscles :Particularly helpful for women postpartum or in preparation for childbirth.

5.Enhances blood circulation: Stimulates circulation in the lower torso, aiding in detoxification and vitality.

6.Aids in weight loss: When done as part of a sequence, it can contribute to calorie burning and toning.

Mental Benefits:

1.Improves focus and awareness: The repetitive motion brings mindfulness to the breath and body.

2.Relieves stress and fatigue: Acts as a gentle way to release physical and mental tension.

CLINICAL IMPORTANCE

1. Improves Digestive Function:

Stimulates abdominal organs, especially the intestines, liver, and pancreas.

Promotes peristalsis and reduces constipation.

2.Tones Abdominal and Pelvic Muscles:

Strengthens the core, including the oblique and rectus abdominis muscles.

Beneficial for postnatal recovery and women with weak pelvic floor muscles.

3.Enhances Reproductive Health:

Increases blood flow to the pelvic region.

Helps in regulating menstrual cycles and reducing menstrual cramps.

May be useful in managing symptoms of PCOS and infertility (as part of holistic therapy).

4.Improves Flexibility of the Spine and Hips:

Mobilizes the lower spine and hip joints.

Useful in managing mild stiffness and improving range of motion in sedentary individuals.

5.Relieves Mental Fatigue and Stress:

The rhythmic, repetitive motion induces calmness and body-mind coordination.

Often used in yogic therapy to reduce anxiety and promote relaxation.

6.Supports Weight Management:

Engages large muscle groups and can mildly elevate heart rate.

When practiced regularly, it can aid in burning calories and toning the body.

7.Prepares the Body for Advanced Asanas:

Acts as a dynamic warm-up to prepare the lower back, hips, and core.