Dasha
Chalana is an Ayurvedic series of 8 joint movements done 10x in each direction.“十转动”（Dasha Chalana）是一套阿育吠陀八个关节的系列动作，（每个动作沿着顺时针、逆时针）方向各做10次。Dashameans 10 in Sanskrit, and Chalana means churning,
which refers to the fluid motion used to achieve a fuller range of motion at
each joint.Dasha在梵语中是“十”的意思，Chalana是“转动”的意思，它指实现每个关节更大范围转动的流体运动。These
eight movements help circulate the synovial fluid within the joints. When done
regularly,Dasha Chalana encourages more mobility and less swelling
and stiffness.这八个运动有助于关节内滑液循环，经常练习“十转动”可以促进更多流动，减轻肿胀和僵硬。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.这些有节奏的转动感觉很棒，你只需花5分钟时间来练习。我建议你在一天伊始、久坐之后、任何你需要让身体血液流动之时、特别是在运动之前做这个练习。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.你可能想知道，如何做这些神秘的魔力动作？“十转动”是简单的，它既有趣又有疗愈作用。所有八个动作都是站着做的，所以站起来试试吧！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.脚踝转动：一只脚放在身后，脚趾触地，轻轻打转，保持脚趾接触地面，沿着（顺时针、逆时针）方向各转动10次，然后换另一只脚重复。Knees
Circles: bend your knees and place your hands on your thighs; draw gentle
circles with the knees, 10x in each direction.膝盖转动：（双脚双腿并拢）弯曲膝盖，双手放在大腿上，膝盖沿着（顺时针、逆时针）方向各转动10次。Hips
Circles: feet shoulder distance or a little wider, roll your hips clockwise 10x
and counterclockwise 10x臀部转动：双脚与肩同宽或稍宽，（双手在身体两侧放松）沿着顺时针、逆时针方向转动臀部各10次。Shoulder
Rolls: arms relaxed by your side, roll shoulder forward 10x and backwards 10x.肩膀转动：双手在身体两侧放松，肩膀向前转动10次，然后向后转动10次。Wrist
Figure 8's: interlace your fingers, palm pressed, wrists and elbows touch to
the best of your ability, and make figure 8's with your wrists 10x in each
direction.手腕划8字：十指交叉相扣，双掌相抵，手腕和肘部尽可能接触，手腕沿着（顺时针、逆时针）方向划8字各10次。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.脖子转动：这不是脖子转圈，相反，想象你面前有一个圆圈，用你的鼻子画圈，转小圈，避免脖子噼啪作响。如果你的脖子允许的话，你可以让圈变大，沿着（顺时针、逆时针）方向各划圈10次。Torso
Twists: feet shoulder distance or a little wider, 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, twist 10x in each
direction.躯干转动：双脚与肩同宽或稍宽，身体从一侧轻轻转动到另一侧，手臂放松摆动，一只手轻拍胸部或肩膀，另一只手向后摆动到下背部，每个方向转动10次。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.脊柱波（又名Sarpa，在梵语中是蛇的意思）：这是一个类似于站立猫牛式的流体运动，双脚与肩同宽或稍宽，膝盖稍弯曲，在一个自下而上的连贯动作中，当背部拱起、胸部和下巴抬起时，臀部开始转动；当腹部靠近大腿时，脊柱会随之弯曲，并且在向后翻滚至站立的过程中下巴内收。这个英文描写太抽象，小编查到网上有一个简单易学的方法如下：站于墙前约半个脚掌距离，用身体的鼻尖-下巴-胸部（肋骨上端）-腹部-髋依次触碰墙面，然后再回到鼻子，重复上述顺序。当建立动作的顺序和流动性，且练习熟练后，再把自己从墙上移开，不碰任何东西进行练习。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 people always
use caution with neck rolls and spinal waves.如果你的平衡不是最佳，请确保你在做脚踝转动时利用墙壁或稳定的椅子作为支撑，容易眩晕的人在做脖子转动和脊柱波时要小心。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 enjoyDasha Chalana for all its joint
health benefits.永远记住要尊重自己！在做任何运动，包括瑜伽时，要倾听你的身体，不要做任何让你感觉不好的事情。动作可以做得更大或更小，更快或更慢，以你感觉舒适为宜。最重要的是，玩得开心，享受“十转动”所带来的关节健康益处。
