- Impact of yoga and exercises on polycystic ovarian syndrome risk among adolescent schoolgirls in South India - (https://pubmed.ncbi.nlm.nih.gov/33305014/)
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Chakki Chalasana, also known as the "churning the mill" pose, is an effective yoga exercise that involves seated, circular movements with the upper body. According to a study published in Health Science Reports, yogasanas, like pranayama, meditations, bhadrasana, and chakki chalanasana helped minimize Polycystic Ovarian Syndrome (PCOS) risk in school girls(1✔ ✔Trusted Source
Impact of yoga and exercises on polycystic ovarian syndrome risk among adolescent schoolgirls in South India
Go to source). Chakki Chalasana is a simple yet powerful practice that targets multiple areas of the body, delivering a range of benefits such as core strengthening, better digestion, improved flexibility, and enhanced energy.
Did You Know?
Chakki Chalasana mimics the motion of grinding flour by hand, a traditional method used in Indian households, which inspired the name "churning the mill pose."
Top 8 Benefits of Chakki Chalasana
1. Strengthens the Core Muscles
Chakki Chalasana is a highly effective exercise for strengthening the core muscles. The circular motions engage your abdominal muscles, obliques, and lower back, helping to tone and tighten the midsection. With consistent practice, this yoga pose can contribute to a stronger core, which is essential for better posture, balance, and overall strength. Plus, it's one of the best exercises for working toward a flat belly.
2. Aids in Digestion
If you are looking for a natural way to improve digestion, Chakki Chalasana may be just the pose for you. The twisting and churning motion of this exercise stimulates the abdominal organs, which in turn helps to boost digestion. It can help to relieve constipation, bloating, and other digestive discomforts, making it an ideal pose to include in your routine after meals. Practicing this regularly can also promote better gut health.
3. Enhances Flexibility
Another major benefit of Chakki Chalasana is its ability to enhance flexibility. As you move your torso in a circular motion, the pose stretches your spine, hips, and shoulders, increasing your range of motion over time. Enhanced flexibility not only improves your yoga practice but also helps you move more freely and with less stiffness in everyday activities. It’s particularly beneficial for those who spend long hours sitting.
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4. Burns Calories
Although Chakki Chalasana is a relatively low-impact exercise, it can help burn calories effectively. The continuous circular movements get your heart rate up, making this pose a form of cardiovascular exercise as well. When combined with other yoga poses and a healthy diet, Chakki Chalasana can contribute to weight loss and overall calorie burn, making it a great addition to your fitness routine.
5. Improves Circulation
Proper circulation is essential for overall health and well-being, and Chakki Chalasana can help with that. The circular movements of the pose stimulate blood flow throughout the body, ensuring that oxygen and nutrients are delivered to your cells. Improved circulation also helps to flush out toxins, keeping your body refreshed and energized. This benefit is especially important for individuals with sedentary lifestyles or poor circulation.
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6. Relieves Lower Back Pain
If you suffer from lower back pain, Chakki Chalasana may offer relief. The pose stretches and strengthens the muscles around the lower back, reducing stiffness and alleviating pain over time. It's an excellent choice for those who experience discomfort from prolonged sitting or improper posture. Regular practice of this pose can help keep your spine healthy and flexible, reducing the risk of back pain in the future.
7. Boosts Energy Levels
Feeling sluggish or low on energy? Chakki Chalasana can give you a much-needed energy boost. The circular movements of the pose help to activate the body's energy centers, stimulating both physical and mental vitality. Practicing this pose in the morning can help you start the day with a burst of energy, while practicing it in the afternoon can help you shake off any post-lunch lethargy.
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8. Reduces Stress and Anxiety
Yoga is well-known for its stress-relieving benefits, and Chakki Chalasana is no exception. The meditative, repetitive motion of the pose helps to calm the mind and reduce anxiety. Deep, rhythmic breathing during the pose further enhances relaxation, allowing you to release tension and stress. By incorporating this pose into your routine, you can create a sense of balance and tranquility in your day-to-day life.
How to Incorporate Chakki Chalasana into Your Routine
Chakki Chalasana is a versatile pose that can easily be added to your yoga practice or daily exercise routine.
Morning Energizer:
Start your day with Chakki Chalasana to awaken your core muscles and boost your energy levels. Spend a few minutes doing the circular motions in both directions, paying attention to your breath as you move.Post-Meal Aid:
Practice Chakki Chalasana after meals to aid digestion and alleviate bloating or discomfort. The gentle twisting helps stimulate your digestive organs for smoother digestion.Evening Relaxation:
Use Chakki Chalasana as a way to wind down in the evening. Its calming movements and breathwork can help you release the day's tension and promote relaxation before bed.While there is no scientific evidence to back all claims, these benefits have been commonly observed by regular practitioners of Chakki Chalasana. Always consult with a professional before making any significant changes to your routine.
