Relieve Morning Stiffness in 7 minutes with Dasha Chalana
- rsunmoves
- Jan 14, 2021
- 3 min read
Updated: Sep 19
Ever wake up stiff, not sure how to move without overdoing it? Ayurveda offers a morning reset that’s simple, ancient, and still totally relevant today: Dasha Chalana, the “ten churnings.”
Think of it as oiling your joints and waking up your circulation—preparing your body for whatever’s ahead, whether that’s yoga, Pilates, or just your day.
In this article, I’ll break down what Dasha Chalana is, how to do it step-by-step, where it comes from in Ayurveda, and why modern science backs its benefits. By the end, you’ll know exactly how to make it part of your mornings for more mobility, balance, and vitality.
What is Dasha chalana?
Dasha chalana is an Ayurvedic and yogic warm-up sequence that involves ten circular or oscillating joint movements. It’s often recommended as part of dinacharya (daily routine) because it stimulates the flow of synovial fluid in the joints, improves circulation, and clears stagnation.
Step-by-Step Guide: The 10 Movements of Dasha Chalana
Toes: squeeze toes tight, then flair them apart (10 times each foot)
Ankles: standing, place a foot behind you and make gentle circles with the toes on the ground. 10 in each direction on both feet.
Knees: bring your legs together or hip distance, take your hands on the thighs or just above the knees, bending at waist and create circles with the knees. 10 in each direction.
Hips: keep you spine and legs straight and specifically move the hips themselves clockwise and counter-clockwise.
Shoulders: circulate them forward 10 times, and back 10 times. Keep elbows soft
Wrists: Interlace fingers , press palms, wrists and elbows together to the best of your ability. Make figure 8's in both directions
Fingers: Make a fist, then release and open fingers (10 times)
Neck: Imagine a large circle in front of you and trace its edges with your nose. This is a much less expressive movement than a full neck circle back. If you feel any "crackles" make the circle smaller.
Twists at torso: Keep your legs anchored and you hips pointed straight ahead. Gently twist from side to side letting your arms be loose and letting one swing to your heart and the other to the lower back.
Spinal wave or Sarpa: Sarpa means snake, so think of a full fluid movement. Think of a standing cat cow, folding forward over the hips and undulating back up.
Benefits
Ayurvedic Perspective
Balances Vata Dosha: Joint stiffness, cracking, and dryness are signs of Vata imbalance. Dashachalana brings lubrication and warmth.
Enhances Ojas (vitality): Gentle movements stimulate circulation without draining energy.
Supports Agni (digestive fire): Starting the day with movement helps kindle digestion and clears sluggishness.
Modern Health Perspective
Improves joint mobility and prevents stiffness
Enhances lymphatic circulation (natural detox system)
Prepares the body for exercise or yoga safely
Reduces risk of injuries by warming connective tissue
Improves mind-body awareness
How to Add Dasha Chalana Into Your Routine
Morning Ritual: Right after brushing teeth and drinking warm water, spend 10 minutes on Dashachalana.
Pre-Workout Warm-Up: Use it before Pilates, strength training, or yoga to prepare joints.
Evening Reset: If you sit most of the day, do it in the evening to release tension.
Pair it with Abhyanga (oil massage) for even greater joint health benefits.
Common Mistakes to Avoid
Moving too quickly—Dasha chalana is meant to be gentle and mindful.
Holding your breath—keep smooth, natural breathing.
Forcing the range of motion—stay within what feels comfortable.
Conclusion
In a world where most of us spend long hours sitting, this ten-movement Ayurvedic warm-up offers a simple, effective way to reconnect with your body every day. Whether you use it as part of your dinacharya, a yoga warm-up, or a mid-day break, Dasha chalana is a timeless practice for mobility, balance, and whole-body vitality.
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