DASHA WHAT?
Eight Ancient Moves to Decrease Swelling and Joint Stiffness During Pregnancy & Beyond
Dasha Chalana is an Ayurvedic series of 8 joint movements done 10x in each direction.
Dasha means 10 in Sanskrit, and Chalana means churning, which refers to the fluid motion used to achieve a fuller range of motion at each joint.
These eight movements help circulate the synovial fluid within the joints. When done regularly, Dasha Chalana encourages more mobility and less swelling and stiffness, which are especially common in the last trimester of pregnancy.
These rhythmic rotations feel great and only take 5 minutes of your time. I recommend doing them when you first welcome your day, after any extended period of sitting, and anytime you need to get your juices flowing, especially before exercise.
You might be wondering; How to do these mysterious magic moves? Dasha Chalana is as easy as it is fun and therapeutic. All 8-movements are done while standing, so stand up and give them a try.
How to Do Dasha Chalana:
Ankle Circles: place one foot behind you with the tops of your toes touching the ground, make gentle circles keeping the toes on the ground, 10x in each direction, then switch sides.
Knees Circles: bend your knees and place your hands on your thighs (legs may touch or stay hips distance); draw gentle circles with the knees, 10x in each direction.
Hips Circles: feet shoulder distance or a little wider, knees softly bend and roll your hips clockwise 10x and counterclockwise 10x, be as juicy or conservatively as you like.
Shoulder Rolls: arms relaxed by your side, roll shoulder forward 10x and backwards 10x.
Wrist Figure 8's: interlace your fingers, palm pressed, wrists and elbows touch to the best of your ability (it is a little awkward the first few times), and make figure 8's with your wrists 10x in each direction (one way will be easier, but with practice, they being to feel the same).
Neck Circles: this is not a neck roll, instead, imagine a circle in front of you and trace it with your nose, keep the circle small, avoiding any "crackles", and you can make it larger if your neck allows, 10x in each direction.
Torso Twists: feet shoulder distance or a little wider, knees softly bent, keeping your hips pointed forward (a little movement at the hips is ok, especially if you have low back or SI issues), gently twist from side to side, letting your arms loosely swing, one hand will tap to your chest or shoulder and the other with swing behind to the lower back or kidney, twist 10x in each direction.
Spina Waves (aka Sarpa - which means snake in Sanskrit): this is a fluid movement similar to a standing cat cow, feet shoulder distance or a little wider, knees softly bent, in a flow bottom to top hips begin to hinge as your back arches heart and chin lift, when your belly comes closer to your thighs your spine will then round and chin tucks as you roll back to stand, think sexy mama for ten rounds of spinal health.
Pregnant mamas, if your balance is not at its finest, please make sure you use the support of the wall or stable chair while doing ankle rotation & vertigo-prone mamas always use caution with neck rolls and spinal waves.
Always remember to honor yourself! With any exercise, including yoga, listen to your body and don't do anything that does not feel good to you. Movements can be made larger or smaller, faster or slower, so meet yourself where you are today. Most importantly, have fun and enjoy Dasha Chalana for all its amazing ancient joint health benefits.
With Luck, Love & Light! XO Rachel