Chalanas or joint rotations can be used as a movement mediation or even as a warmup before more vigorous activities. I like to start my day with these gentle movements and when I do, I find they help alleviate my stiffness and joint/back pain. I also will take periodic breaks throughout the day and incorporate a few joint churnings, especially if I have been seated for more than thirty minutes.
Although traditionally done standing and beginning in the lower body, the recording below is predominantly a mindful movement practice. From a seated position, I will guide you in gently moving your joints and focus is one area at a time, from the top to bottom of the body. These movements can also be done from a lying down position. I have found it to be a calming, grounding practice, especially when slow, easeful movements are coupled with a similar breathing pace.
The intention is to increase awareness and connection within ourselves. It is essential to make this practice your own. Ask yourself: how can these movements nourish my body? My mind? Do I need slower movements, especially if there has been a past injury? Do I need more energy-building movements to wake up?
What is beautiful about this practice is we can change it to suit where we are right now. The next question is can you spare thirty minutes to be fully present with yourself?
As with any exercise program, please consult a physician to make sure that it is safe and appropriate for you. None of the information on this page is medical advice.