Paschim naukasana: For balancing third chakra

By Atul Vyas 

The third chakra creates heat for the entire chakra system. As the fire energy moves it creates friction and heat. Fire energy is the source of energy for all creation and is responsible for manifesting the divine energy into form.

Without fire energy, nothing would exist on the physical plane. Fire energy creates physical body, and burns the fuel of the food to maintain the body. Fire energy provides an individual with energy all the things he desires. It travels to the brain to give it energy, and to create thoughts and ideas.

Without fire energy, there would be no action. If the third chakra is in balance, the qualities of the fire chakra stimulate the mental capacities of thought and reason. The mind is clear of negative thought patterns and balanced fire energy of third chakra does not allow the mind  to be depressed.

There are many yogic interventions to balance this vital chakra, and one of them is ‘Paschim Naukasana’ or the posterior boat pose.

It is a powerful posture emphasizing the quality of heat generated by the chakra. It works strongly on ‘nadis’ or psychic channels that control anxiety.


  • Lie on the mat and fully stretched out
  • Keep the arms by sides, hands palm down, legs together, and breath-in deeply
  • While breathing out, raise both legs and trunk at the same time using only abdominal muscles and at the same time raise the arms until hands are at level with the knees
  • Keep the head facing forward and keep your gaze steady and  in front
  • Breath normally
  • Hold for five seconds, and repeat three times and then come back to normal


  • It gives strong emphasis to manipura chakra
  • Tones the abdomen, legs and arms
  • Works on bladder and kidney
  • Works on the stomach, and spleen which in turn helps one to be assertive
  • Tones inner organs
  • Improves digestion
  • Promotes inner sense of calm

Note of Caution 

Those having back problems should avoid this asana.

Atul Vyas likes to be called a “Yoga Scientist”. He is a celebrity yoga trainer and has trained several top Hollywood and Bollywood stars. He has trained for years under many eminent yoga gurus including his illustrious mother Daya Vyas, the first lady yoga guru of India.

Images courtesy of Jagran and provided

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