Baddha Hasta Chalana

Baddha Hasta Chalana is a Kundalini Yoga exercise that creates movement and release through the shoulders, chest, neck, and upper spine. The flowing motion between lifting the chest upward and rounding forward helps improve mobility in the upper body while stretching the wrists, arms, and back. The exercise also supports deeper breathing and helps release tension held in the shoulders and neck.

The movement guides energy upward through the body, starting in the Sacral Chakra (Svadhisthana) and flowing through the Solar Plexus Chakra (Manipura) and Heart Chakra (Anahata) all the way up into the Throat Chakra (Vishuddha). This upward energetic flow supports emotional release, confidence, openness, and clearer self-expression while creating a feeling of expansion through the chest and throat area.

To practice:

Sit in a comfortable cross-legged position and interlace the hands in front of the body with the palms facing outward or downward. As you lift the hands upward toward the throat and chest, open the chest and gently tilt the head back. As you lower the arms forward and down, round the spine slightly and bring the chin inward. Continue moving slowly and rhythmically with the breath.

If the movement feels too intense for the wrists or shoulders, soften the bend in the elbows or reduce the range of motion while keeping the breath steady and relaxed.