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PRACTICAL LESSONS
IN
YOGA
By
SRI SWAMI SIVANANDA

 

YOGA-ASANAS
How many of you, sisters and brothers, find in yourselves the unmistakable signs of disease,
declining health, vim, vigour and vitality? How many of you, may I ask again, feel actually the grip
of premature old age? Why do you unjustly throw the whole blame on heredity without for a
moment realising that for nearly thirty or thirty-five years you have been flouting the laws of life?
Thirty-five years of wrong living! Thirty-five years of wrong feeding! Thirty-five years of wrong
breathing! Thirty-five years of wrong thinking! Thirty-five years spent in abject ignorance of the
relationship between brain and brawn! Thirty-five years, in fact, spent in doing everything possible
to develop the disease of “Old Age!”
Now suppose the whole situation is reversed, and in place of wrong living, wrong feeding,
wrong breathing, etc., there is introduced right living, right feeding, right breathing, and so forth,
what will be the effect? Will physical and mental degeneration give place to physical and mental
regeneration? The answer given by the Seers of the East is an emphatic “YES”. The Indian Yogins
have conclusively proved that by following a regimen it is quite possible to rebuild the human body,
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OBSTACLES IN YOGA
9 For further particulars vide my book “Sure ways for Success in Life and God-realisation”
10 For full detailed particulars vide my book “Yoga Asanas.”
to reconstruct the human mind, to regain lost youth, strength and beauty. The key to accomplish this
remarkable feat according to the Saints, Sages and Rishis of yore is to be found in Yoga-Asanas.
You know what the word ‘Yoga’ means. It is union of the individual soul (Jivatman) with
the Supreme Soul (Paramatman). Asana is an easy and comfortable seat or pose or posture. Thus the
term Yoga-Asanas means certain postures by assuming any one of which the individual soul is
united with the Supreme Soul quite easily by the Yogic practitioner. The relationship between mind
and body is so complete and so subtle that it is no wonder that certain physical training will induce
certain mental transformations.
A good many of you might have come across several persons capable of demonstrating
these Yoga-Asanas some of which may seem at first sight disgusting and tiring. At any rate such
persons are not uncommon in India. Some of my own students who are specialists in this branch of
Yoga can do the various exercises with amazing grace and finish. It is wrong to suppose that these
Yoga-Asanas are merely physical exercises founded by the ancient Rishis of India just as so many
systems of physical culture have cropped up now both in Europe and in America. There is
something spiritual, something divine at the bottom of this system for it awakens the sleeping
Kundalini-Shakti, helps the Yogic student a lot in establishing himself fully in meditation and
finally makes him taste the nectar of Cosmic Consciousness.
It is important to know what an ideal system of physical culture should be, so that you will
be able to judge for yourself the value of Yoga-Asanas in the light of the ideal. That system can be
safely said to be an ideal system which requires the smallest amount of energy to be spent in order to
secure the greatest amount of benefit; which can effect a maximum increase in the vital index;
which can build up a healthy nervous system; which can ensure health for the excretory organs of
the body; which can take care of the circulatory system; and which can also develop the muscular
system. Let us now see how far these few conditions are fulfilled by Yoga-Asanas.
Let me now prescribe a short but complete course of Yoga-Asanas which is more than
sufficient for an average man (or woman) of health not only to maintain a high standard of health
but also to achieve true success in Yoga. Yogic physical culture is only a means to an end, and not
an end in itself. You need not, therefore, attach undue importance to this branch of Yoga alone to
the gross neglect of the others. All the Asanas mentioned and illustrated in this book can be
successfully practiced without the personal contact of a teacher. Thousands are benefited in various
ways by regularly practising these Asanas. The various exercises given in this book have been so
arranged that strict adherence is expected of you. All Asanas should be done invariably in the
morning, and not in the evening as you will find in some books on the subject. The reason for this
emphasis is that in the evening everybody is tired of a day’s work and as such will not be able to do
the various exercises with a feeling of exhilaration and freshness which he or she would otherwise
feel in the morning. There should absolutely be no feeling of depression or fatigue either before or
during the performance of these exercises. This is an important point to remember, if you wish to
enjoy the benefits of these exercises in the fullest measure. You need not go through the whole
course everyday. but you must by all means be regular and systematic in the very little that you do,
and be a master of all the exercises given in this book. Another point to remember is that the amount
of energy expended in these exercises should on no account strain your system. Those of you who
wish to do muscular exercises may do so in the evening. All Yoga-Asanas must be done on an
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PRACTICAL LESSONS IN YOGA
empty stomach; but there is no harm if a small cup of milk, light tea or coffee is taken before
commencing the exercises.
Asana is the third limb (Anga) of Yoga. If you are firmly established in Asanas, you will not
feel the body at all. When you do not feel the body, qualities of the pairs of opposites will not affect
you. When you are free from the effect of the pairs of opposites such as heat and cold, pleasure and
pain, you will be able to take up the next higher step viz., Pranayama and practice it with an
unruffled mind. Therefore you should select that posture which is easy and comfortable and in
which you can remain long, say, three hours. Lord Krishna says: “Having in a cleanly spot
established a firm seat, neither too high nor too low with cloth, skin, and Kusa grass thereon;
making the mind one-pointed, with the actions of the mind and the senses controlled, let him, seated
there on the seat, practise Yoga for the purification of the self. Holding erect and still the body, head
and neck, firm, gazing at the tip of the nose, without looking around, serene-minded, fearless, firm
in the vow of godly life, having restrained the mind, thinking on Me, and balanced, let him sit,
looking up to Me as the Supreme.” (Bhagavad-Gita Ch. VI-11, 12, 13).
Yoga aims at developing, will-power. A man of strong and dynamic will-power will always
sit upright and walk with his chest thrown in front of his head; but a weak-willed person will change
his posture often and often, while sitting or standing, will walk in a zigzag fashion, betraying
infirmity and want of resolution of mind in every step. The practice of Asanas is of vital importance,
and though the practice may be found to be painful and troublesome at the outset, when once the
habit of sitting on one Asana for a considerable length of time is formed, you will feel a peculiar
thrill and pleasure while seated there, and you will not like to change the pose on any account.
According to Patanjali Maharshi, posture is that which is firm and comfortable. He does not
lay any special stress on either Asana or Pranayama. It was only later on that the Hatha-Yogins
developed these two limbs of Yoga, and, no doubt they are of tremendous help to the Yogic student.
While the Hatha-Yogins aim at the control and culture of the body, the Raja-Yogins aim at the
control and culture of the mind. And as body and mind are interdependent, physical culture is a sine
qua non to mental culture.
It is wrong to suppose that Yoga-Asanas are purely meant for the Indians and that they are
ideally suited to Indian conditions. That it is not the case is proved by the following few instances.
Mr. Harry Dikman, the Director-Founder of the Yoga Centre in Riga, Latvia (Europe) is a good
specialist in these Yoga-Asanas, Bandhas and Mudras and his opinion and advice to persons
suffering from various kinds of diseases, curable and incurable, are increasingly becoming popular
in Europe. I have not heard of another man either in Europe or in America, who takes such a keen
and lively interest in this subject and is making researches in the same. You will be surprised to
know that Mr. Harry Dikman is essentially a philosopher and a sage.
In California (U.S.A.) a young girl of about two and twenty, weighing 280 lbs., due to much
adiposity and therefore feeling completely dejected and forlorn, finally took recourse to
Yoga-Asanas on the recommendation of a friend of hers, and in the course of six months time, to the
astonishment and wonder of all, was able to reduce her body-weight to 180 lbs., by following the
instructions of a specialist! The photographs of the girl taken before, during and after the six months
course were lavishly published in various American journals and high tributes paid to the
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YOGA-ASANAS
remarkable efficacy of Yoga-Asanas as the means of building up a radiant and healthy body and
eradicating all kinds of diseases.
Mr. Ernest Haekel of Los Angeles, California, Mr. Boris Sacharow of Berlin and several
others interested in acquiring psychic powers by awakening the Kundalini are all instances to prove
that Yoga-Asanas can be practiced and are intended not only for India and the Indians but for the
whole world and the humanity at large.
Practise either Padmasana or Siddhasana for meditative purposes and the various other
Asanas, Bandhas, etc., for maintaining, a high standard of health, vigour, strength, vitality, and for
keeping up Brahmacharya.
(1) Padmasana
(THE LOTUS POSE)
Amongst the various poses prescribed for meditation, Padmasana is unique and foremost. It
holds a very conspicuous place in the Yoga practices because great Rishis like Sandilya, Gheranda
and several others have spoken of it in glowing terms. It is called Padmasana because of its full pose
lending one the appearance of a full-blown lotus.
Sit on the seat prescribed by Lord Krishna in the Bhagavad-Gita: Ch. VI-11. Stretch the legs
forward, place the right foot gently at the left hip-joint, and the left foot similarly at the right
hip-joint. Keep the spine erect. Place the right hand on the right knee-joint and the left hand on the
left knee-joint.11 Gaze gently at the tip of the nose. This is Padmasana. Practise this Asana for 5
minutes to start with and gradually increase the time to 3 hours. Padmasana destroys all diseases
and bestows quick emancipation to the practitioner.
(2) Siddhasana
(THE PERFECT POSE)
Siddhasana is next to Padmasana in importance. Some eulogise it as even superior to
Padmasana from the point of view of meditation. The Asana is so called because it is capable of
giving the practitioner all Siddhis (psychic powers). Moreover it was and is the favourable pose of
several Adepts in Yoga (Siddhas).
Sit again on the seat prescribed by Lord Krishna as before. Stretch the legs forward. Place
the left heel carefully at the anal aperture and the other heel on the root of the generative organ. Fix
the chin on the chest. Gently gaze at the space between the two eyebrows without in any way
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PRACTICAL LESSONS IN YOGA
11 Or you can make a finger-lock and keep the locked hands on the left heel. This is comfortable for some persons.
Or you can place the right hand on the right knee-joint with palm facing upwards and the index finger touching
the middle of the thumb; the left hand also should be placed on the left knee-joint with the palm facing upwards
and the index finger touching the middle of the thumb in a similar manner.
straining your eyes.12 Keep the spine erect. You can keep the hands and fingers just as in
Padmasana. Start doing this for 5 minutes and slowly increase it to 3 hours. Young aspirants who
wish to get themselves established in Brahmacharya should practice this Asana. “Through this
posture the Yogi, leaving the world, attains the highest end and throughout the world there is no
posture more sacred than this. By assuming and contemplating in this posture, the Yogi is freed
from sin.” (Siva-Samhita: Ch. III-87). Persons suffering from syphilis, spermatorrhoea, piles,
diabetes and gonorrhoea be greatly benefited by assuming this pose regularly for some time.
(3) Sirshasana
(THE TOPSY-TURVY POSE)
This is called Sirshasana as you have to stand on the head. It is considered to be the king of
all Asanas.
Spread a fourfold blanket. Squat on the ground and prepare a finger-lock by knitting the
fingers of both the hands together. Make a convenient angle with the forearms. Let the finger-lock
serve the purpose of a vertex. Keep the top of the head on the vertex. Slowly raise the lower part of
the trunk, and then the legs. Now the whole body will stand at right angle with the ground. Remain
in this pose for 5 seconds in the beginning and slowly increase the time to half an hour. Let the
breathing be normal throughout. Bring the legs again slowly down without making any sudden jerk.
Relax the body. This is important.
Sirshasana is a panacea for all human ills. It is extremely useful in keeping up
Brahmacharya because the seminal energy is transmuted into Ojas-Sakti and stored up in the brain.
This is sex-sublimation. Persons suffering from diseases of the eye, nose, head, throat, stomach,
genito-urinary system, liver, spleen, lungs, renal colic, deafness, piles, asthma, consumption,
pyorrhoea, constipation, and many other troubles will find great relief by its practice. Grey hairs
and wrinkles will disappear. It augments the digestive fire and increases appetite. Ladies also can
do this Asana. Sterility vanishes. Many uterine and ovarine diseases are cured. Indeed Sirshasana is
a blessing and a gift to humanity. During the practice of this Asana the brain draws plenty of blood
and energy. Memory increases wonderfully. Pt. Jawaharlal Nehru, the Prime Minister of India, was
an ardent votary of Sirshasana. He managed to practice this pose daily somehow or other.
(4) Sarvangasana
(ALL-MEMBERS POSE)
The next is Sarvangasana. It is so called because all parts of the body function during its
performance.
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YOGA-ASANAS
12 This is known as the Frontal Gaze. Take particular care not to strain your eye in any manner. Gaze very very
gently. If you find it difficult to do this also, simply close your eyes and concentrate on the heart-lotus or the space
between the two eye-brows. This practice is doubly beneficial. It will not only not strain your eyes, but will also
protect them from the risk of some foreign matter getting into them and causing unnecessary eye-trouble.
Spread a thick blanket on the ground. Lie flat on your back. Then slowly raise the legs up,
lifting the trunk and the hips vertically. Let the two hands support the back at the hips. Let the
elbows rest on the ground. Form a chin-lock by firmly pressing the chin against the chest. In this
posture the hinder part of the neck lies on the ground, and the trunk and legs stand in a straight line.
Concentrate the mind at the thyroid gland that is situated at the root of the neck. Do this for 2
minutes to start with and increase the time to half an hour. Let the breathing be normal during the
whole process.
Sarvangasana will build for you a healthy thyroid. A healthy thyroid means healthy
functioning of all organs of the body. This pose centralises the blood in the spinal column and feeds
it abundantly. It keeps the spine strong and elastic. You will have everlasting youth. It helps you not
a little in keeping up Brahmacharya. It checks wet-dreams and rejuvenates the impotent. It is a
blood and nervine tonic too. It removes dyspepsia, constipation and several other gastro-intestinal
disorders. The benefits you derive from Sirshasana are also derived from Sarvangasana. A course of
Sirsha-Sarvangasana will cure leprosy, powerfully rejuvenate the body and dispense with
monkey-gland grafting.
(5) Matsyasana
(THE FISH POSE)
This pose is called Matsyasana because by assuming this posture and doing Plavini
Pranayama you can float like the fish on water as long as you like.
Spread a thick blanket on the ground. Sit on it with legs fully stretched in front of you. Do
Padmasana. Then lie flat on the back. Then resting the whole body on the elbows raise the trunk and
head. Pressing the head well on the ground on the one side and the buttocks on the other, make an
arch or a bridge of the trunk. Rest the hands on the thighs or catch hold of the toes the right hand
holding the left toe and the left hand the right toe.
Practise this Asana soon after Sarvangasana for one third of the time you devote to the latter,
if you want the maximum benefits. Sarvangasana and Matsyasana go hand in hand. They must
always be practiced one after the other. When you have finished doing this Asana, slowly release
the head with the help of the hands, sit erect and unlock the foot-lock.
Matsyasana gives a soothing massage to the neck and the shoulders. The stiffness of the
neck is removed. Matsyasana helps deep breathing. The cervical and upper dorsal nerves are
abundantly nourished with blood and toned up nicely. The endocrine the pituitary and the pineal
glands located in the brain are stimulated and toned. These glands play a vital part in the proper
functioning of the various systems of the human body. Matsyasana is also the destroyer of many
diseases. It cures constipation, asthma, consumption, chronic bronchitis, epilepsy, a certain type of
obesity, the evil effects of masturbation, excessive sexual indulgence and waste of seminal powers,
and is said to have cured leprosy also. It dispenses with the transplantation of monkey-thyroids to
human beings for rejuvenation. Enlargement of the spleen is cured. Lost manhood, wasted vitality
and misspent energy could be effectively regained by the assiduous practice of this posture. The
heart is also massaged and you feel new and young.
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PRACTICAL LESSONS IN YOGA
(6) Bhujangasana
(THE COBRA POSE)
Bhujanga means a cobra in Sanskrit. This pose is called Bhujangasana because when the
full pose is displayed, it lends one the appearance of a hooded cobra.
Spread a blanket on the ground. Lie on it face down and the muscles of the body completely
relaxed. Place the palms on the ground just below the shoulders, bending them in the elbows. Touch
the ground with the forehead and raise the head and the upper part of the body slowly just as a cobra
raises its hood. Bend the spine backwards. Let the lower part of the body from the navel downwards
right up to the toes touch the ground. Breathe normally through the nose. Retain the breath till the
head is raised and the spine bent nicely. Then again exhale. Then retain the breath while bringing
the head down and as soon as the head touches the ground, slowly inhale again. Repeat this process
of raising the head and bringing it down half a dozen times or more.
This is another good exercise for the spine. The spine becomes flexible and elastic. Rigidity
and fatigue of the back are removed. Hunch-back, back pain, lumbago and myalgia of the back are
relieved. Bhujangasana increases the intra-abdominal pressure and removes constipation. It
augments appetite by increasing bodily heat and destroys a host of other ailments. This pose is
specially useful for ladies to tone the ovary and uterus. It is a powerful tonic. Absence of
menstruation (amenorrhoea), painful menstruation (dysmenorrhoea), whites (leucorrhoea) and
various other utero-ovarine diseases are removed.
(7) Salabhasana
(THE LOCUST POSE)
Salabha means a locust in Sanskrit. When this pose is demonstrated, it gives one the
appearance of a locust.
Lie on the blanket face down and the arms touching the ground. Let the palms face upwards
with the fingers clenched. Inhale slightly. Then stiffen the whole body and raise the legs the hips
and the lower abdomen up. putting the whole weight of the body on the chest and the hands. Raise
the head also slightly.13 Remain in this pose for 10 seconds in the beginning and prolong the time
little by little as long as you can retain the breath. Bring the legs down slowly, relax the muscles of
the whole body and exhale. Repeat this pose four or five times taking care to see that the lungs are
not unduly strained.
This posture bends the spine backwards and gives intra-abdominal pressure. While
Bhujangasana exercises the upper part of the body, Salabhasana develops the lower half of the
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YOGA-ASANAS
13 Some specialists in Hatha-Yoga recommend the resting of the chin, mouth and nose on the ground, whilst some
others the chin alone.
body. It relieves constipation and tones the liver, pancreas and the kidneys. Several other diseases
of the stomach are also removed. It is highly beneficial to persons suffering from lumbago. It
increases the digestive fire removes dyspepsia and promotes good appetite. A high standard of
vitality and strength is assured.
(8) Dhanurasana
(THE BOW POSE)
Dhanus means a bow in Sanskrit. This is called Dhanurasana because when the full pose is
demonstrated, it resembles a bow with a string in it. The hands and the legs represent the string,
whereas the trunk and the thighs take the place of the bow.
As you did in the previous two poses, lie on the blanket face down. Relax all the muscles of
the body. Bend the legs slowly at the knee-joint until the hands catch hold of the ankles. Raise the
head, chest and knees. Keep the arms and the forearms stiff end straight. Try to keep the knees close
together. Now the whole body rests on the abdomen A good convex arch is formed resembling a
bow with a string. You can either breathe as usual or retain the breath according to your
convenience. Remain in this pose as long as you can comfortably do so. Do this Asana four to six
times. When you have done this, lower the knees and the chest first. Then bring the hands and legs
down and stretch flat on the ground.
This Asana gives the full benefits of both Bhujangasana and Salabhasana. The abdominal
region gets a good massage. By rocking and swinging the bow-shaped body from side to side,
forward and backward, a thorough massage and exercise to the abdomen is ensured. Chronic
constipation, dyspepsia, sluggishness of the liver, rheumatism of the legs, knee-joints and the
hands, gastro-intestinal disorders are all prevented and cured. Ladies desirous of undergoing a
course of slimming will do well to try this Asana first. Dhanurasana keeps the spine strong and
elastic. You will bubble with untiring energy, vigour and vitality. Everlasting youth is yours.
(9) Paschimottanasana
(THE ANTERIOR SPINAL BENDING POSE)
Lie flat on the blanket and stretch the arms over the head. Slowly breathe in. Raise the arms,
head and trunk, exhale and bend them over the legs, stretched taut, without raising the knees. Catch
hold of the toes with the fingers, contracting the abdomen and gently pressing the head against the
knees. Pull the toes with the arms and lower the elbows. While bending the trunk down, do not
make any violent jerk. Do it very, very carefully and slowly. While remaining in this pose breathe
normally. Remain in this pose for 2 seconds to start with and gradually increase the time to 10
minutes.
Paschimottanasana tones up the thigh and hamstring muscles. This is another excellent
exercise for slimming purposes. This is a rare specific for obesity. Constipation is relieved.
Sluggishness of the liver, dyspepsia, belching and gastritis are removed. Lumbago is cured. This is
37
PRACTICAL LESSONS IN YOGA
prescribed for piles and diabetes also. He who practices this posture regularly need not be afraid of
old age. To him belongs eternal youth.
(10) Mayurasana
(THE PEACOCK POSE)
Mayura means a peacock in Sanskrit. This is called Mayurasana because when this Asana is
performed, it imitates a peacock spreading out his bundle of feathers behind him.
Kneel on the ground and squat on the heels. Bring the two forearms together and keep the
palms on the ground. The palms and fingers represent the feet and claws of the peacock, except that
here the palms are directed backward. Keep the elbow joints in close contact with each other so as to
provide a nice fulcrum to support the horizontal body during the display of the posture. The joint
elbows are placed on the abdomen just below the navel. Stretch the whole body from head to foot
up; so that it stands running parallel to the ground. Now the whole body looks like a bar resting on a
fulcrum. Raise the head up and throw out the chin to counter-balance the heavy legs.
In the beginning retain the breath as long as you stand on this pose. Keep a thick and soft
pillow or cushion on the ground just below your nose so as to protect in case of any slip. When you
become perfect in this pose and there is no fear of falling down, you can breathe as usual during the
exercise also. Beginners may practice the posture by balancing the body at the side of a table or a
raised dais. It will be easy. Do this for 3 seconds to begin with and gradually prolong the time for 3
minutes.
Mayurasana promotes digestion and increases appetite. It is very potent in cases of
dyspepsia and chronic gastritis. The bowels are toned up, and constipation is cured. All diseases of
the stomach, liver, spleen, kidneys and the intestines are dispelled. Diabetes, haemorrhoids and
piles are removed. The arms and shoulders become strong and sinewy.
(11) Bandha Traya
(THE THREE BANDHAS)
That posture or exercise which shuts the gate of the body at a particular place and thereby
stops inhalation and exhalation is called a Bandha. When Mula Bandha, Jalandhara Bandha and
Uddiyana Bandha are practiced at one and the same time, there ensues Bandha Traya.
Sit on Siddhasana pressing the perineum with the left heel and the other heel on the root of
the generative organ. Inhale deeply. Contract the anus and draw it upwards. This is Mula Bandha.
While in this state. contract the throat and press the chin tightly against the chest. This is Jalandhara
Bandha. Then emptying the lungs by a complete exhalation, contract and draw up the intestines
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YOGA-ASANAS
above and below the navel towards the spinal column. Now the abdomen rests against the back of
the body high up in the thoracic cavity. This is called Uddiyana Bandha.14
Uddiyana Bandha can also be done separately without mixing it with any other exercise.
Though only the sitting posture is shown in the illustration, Uddiyana Bandha can also be done in
standing posture and various other postures as well.
The practice of Bandha Traya is extremely helpful in establishing yourself in
Brahmacharya. It gives vigour to the nerves, relieves constipation, and augments appetite.
Blooming health, vigorous strength and a high standard of vitality are yours by right. The
abdominal muscles are massaged and toned up. Persons suffering from chronic diseases of the
stomach and the intestines and having given up all hopes of recovery will do well to try this natural
remedy as a last resort. Rapid and marvellous cure is assured. Bandha Traya can be practiced during
Pranayama, concentration and meditation with much advantage. The Kundalini-Shakti is
awakened and all psychic powers are bestowed upon the practitioner. He drinks the nectar of
immortality and gets final emancipation (Moksha).
(12) Nauli
(ISOLATION OF THE RECTUS ABDOMINIS)
The contraction, isolation and the rolling manipulation of the rectus abdominis is termed
Nauli.
Stand up. Keep the legs a foot or so wide apart. Press your hands against the thighs by
slightly bending the trunk. Then do Uddiyana Bandha in this standing posture. Let go the centre of
the abdomen free by contracting the left and the right sides of the abdomen. Now all the muscles of
the abdomen stand out bulging in the centre forming a vertical line. This is Nauli.15 Remain in this
pose as long as you can conveniently do so.
Constipation, dyspepsia and gastrointestinal disorders are all thoroughly eradicated. The
liver and the pancreas, the stomach and the intestines are toned up nicely. The muscles of the back
and the intestines are strengthened and regenerated. Nauli is a rare gift to humanity right from the
land of the gods and is an ideal ‘pick-me-up.’
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PRACTICAL LESSONS IN YOGA
14 Uddiyana Bandha can also be done separately without mixing it with any other exercise. Though only the sitting
posture is shown in the illustration, Uddiyana Bandha can also be done in standing posture and various other
postures as well.
15 The isolation of the abdominal muscles in the centre is called Madhyama Nauli. The isolation of the abdominal
muscles on the left side is called Vamana Nauli and on the right side Dakshina Nauli.