Padottan Chakrasana: For Avoiding Uneasiness and Bad Dreams

By Atul Vyas

In Sanskrit, ‘Ca’ means ‘to go’ and ‘kra’ is from ‘kri’ meaning ‘to do’ or to act. So the word ‘chakra’ refers to a wheel that implies movement or momentum. The chakras are spinning vortices of energy that are vehicles from physical to subtle realms of consciousness. There are seven chakras and each one of these chakras is associated with physical nerves and glands, an emotional or physical function, and also with elements and each has its own mantra. All these chakras are located at sequential intervals along the spine.

The third chakra is called ‘Manipur chakra’ literally the ‘city of jewels’. This chakra relates to the solar plexus – the body’s fire element and has a physical correlation with the adrenal gland. According to certain yogic traditions, the 72000 nadis or the psychic channels originate in the Manipur chakra – the center of self-will, mental stamina, and emotional fortitude.

The Manipur chakra is also said to be an important point of power, balance, and ease in the body. The solar plexus is like the second brain in the body which monitors physical health. The naval center, where Manipur chakra is said to be located is considered a life point. A weak and displaced naval is often symptomatic of disease and unease in the body. Constipation, loose bowel movements, acidity, heart disease, anxiety, and bad dreams are often symptoms of a weakened naval center.

There are a series of yogic exercises to strengthen this vital center and one of them is Padottan  Chakrasana or leg circles.


  • Lie on the back with hands by your side, palms on the ground, and legs extended
  • Tighten your abdominal muscles, naval center, and pull upwards pelvic floor muscles
  • Inhale slowly and raise right leg upwards keeping it straight, foot relaxed
  • Lower your right leg slowly while exhaling
  • Switch legs and lift your left leg up with your inhalation and down to the floor with your exhalation
  • Lift your both legs up with your inhalation and down with exhalation
  • Continue the cycle of alternate leg lifts coordinating the movements with breath for 5 cycles


  • Activates Manipur Chakra increasing power, balance, and ease in the body
  • Improves digestion and assimilation in the body
  • Makes naval center strong thereby relieving constipation, acidity, and anxiety
  • Massages abdominal muscles and massages digestive organs
  • Strengthens lower back, pelvic, and perineal muscles
  • Helps to correct prolapse

Note of Caution:

People suffering from high blood pressure and heart problems should avoid this pose.

The author 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.

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