Churning the Mill Pose

Step by step

1. 1

   Set up seated

   Sit with the legs stretched wide apart, spine tall. Interlace the fingers or make a loose fist and extend the arms straight out in front at shoulder height.

2. 2

   Begin the circle

   Keeping the arms straight and level, hinge from the hips and circle the torso — reaching forward over one leg, across to the other, and back — as if turning a large grinding wheel.

3. 3

   Move with the breath

   Exhale as you reach forward and down, inhale as you circle back and up. Keep the movement smooth and the arms parallel to the floor. Do several rounds in one direction.

4. 4

   Reverse

   Change direction and repeat the same number of rounds, then rest with the hands on the thighs.

Benefits

• ✓Warms and mobilises the spine, waist and hips
• ✓Tones the abdominal and side muscles
• ✓Supports digestion and pelvic circulation
• ✓A gentle, accessible warm-up

Common mistakes

• →Bending the arms or letting them drop below shoulder height
• →Rounding heavily instead of hinging from the hips
• →Rushing the circles

Modifications & variations

• Keep the legs closer together or knees softly bent
• Make smaller circles
• Sit up on a folded blanket to lift the hips

Related poses

• Cat-Cow Pose
• Staff Pose
• Hero Pose
• Revolved Abdomen Pose
• Bridge Pose

Frequently asked questions

What is Churning the Mill good for?

It gently warms and mobilises the spine, waist and hips, tones the abdominal muscles, and supports digestion and pelvic circulation. It's a lovely beginner-friendly warm-up before a fuller practice.

Is it safe if my hamstrings are tight?

Yes — bring the legs a little closer together or bend the knees slightly, sit up on a folded blanket, and make smaller circles. Hinge from the hips rather than rounding the back.