Nibedita Yoga Training Centre

Courses & Programmes

Eight therapeutic programmes built on three pillars of yoga practice — Asana, Pranayama, and Kriya.

Programmes Naval Correction Curriculum Practice Library →

Our Programmes

Eight Therapeutic Specialisations

Each programme is curated for a specific health goal. Your instructor will recommend the most suitable one after your trial class.

Signature

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Naval Correction

Restore your body's centre of gravity

TherapeuticDigestion

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Growth & Development

For children & young adults aged 8–25

GrowthStrength

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Height Enhancement

Spinal decompression & postural alignment

GrowthFlexibility

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Anti-Ageing & Vitality

Reverse the clock — naturally

Anti-AgeingVitality

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Weight Management

Sustainable results through metabolic activation

Weight LossMetabolism

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Healthy Ageing

Strength, balance & independence for 50+

Senior WellnessBalance

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Yoga for Busy Lifestyles

Desk workers, parents & shift professionals

Stress ReliefEnergy

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Digestive Health

IBS, acidity, constipation & gut repair

Digestive HealthTherapeutic

ℹ️All programmes are delivered in group batch format. Individual timings and batch schedules are shown in your Members Portal after enrollment.

Signature Programme

Naval Correction Programme

The navel (nabhi) is considered the body's centre of gravity in classical yoga. When displaced — through strain, poor posture, or sudden movement — it can trigger a cascade of seemingly unrelated symptoms throughout the body.

Our Naval Correction Programme uses a precise sequence of asanas and kriyas to detect displacement and restore the navel to its natural position — typically in one or two sessions.

How do I know if my navel is displaced?

Symptoms vary widely: persistent loose motions or constipation, abdominal cramping, back pain, energy drain, or a "pulling" sensation near the navel. Your instructor will check.

How long does correction take?

Most cases correct in 1–2 focused sessions. Mild cases often resolve in a single class.

Is it painful?

No — the sequence involves gentle asanas and breath-work. There is no manipulation or physical pressure.

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Most Popular Programme

Often recommended as the first programme — a displaced navel can mask many other conditions.

Nibedita Signature

Our Curriculum

Three Pillars of Practice

Every programme is built on the same three-pillar foundation — calibrated for your specific health goal.

Pranayama

Breathing exercises

Ten systematic breathing exercises spanning Sahaj Pranayam (1–3, 6), Anulom Vilom, Sitali, Suriyaved, Bhraman Pranayam, Kapal Bhati, and Vastrika.

10 Pranayamas

Exercise

Warm-up & joint mobility

A structured warm-up sequence covering neck, shoulder, wrist, ankle, and hip mobilisation — preparing the body for deeper asana practice.

Full warm-up sequence

Asana

Posture practice

50 named asanas organised across Beginner, Intermediate, and Advanced stages. Each student progresses through stages as recommended by their instructor.

50 Asanas

Three-Stage Progression

Stage 1

Beginner

Foundation postures & breath

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Stage 2

Intermediate

Deeper practice & holds

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Stage 3

Advanced

Full sequence mastery

Pranayama Curriculum

Ten Breathing Exercises

Taught in sequence across the programme. Each targets specific physiological systems.

Sahaj Pranayam No. 1

Respiratory HealthStress & Anxiety

Sahaj Pranayam No. 2

Respiratory HealthStress & Anxiety

Sahaj Pranayam No. 3

Respiratory HealthEnergy & Vitality

Anulom Vilom

Stress & AnxietyHypertensionRespiratory Health

Sitali Pranayam

HypertensionStress & Anxiety

Suriyaved Pranayam

Energy & VitalityCirculation

Bhraman Pranayam

Stress & AnxietyMental Clarity

Kapal Bhati

Weight ManagementDigestive Health

Vastrika

Energy & VitalityWeight Management

Sahaj Pranayam No. 6

Respiratory HealthStress & Anxiety

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Kriya Practice — The Hidden Third Pillar

Beyond asana and pranayama, Kriyas — cleansing and purification techniques — form an essential part of advanced practice. These are taught individually and not listed in the public library. Enquire with your instructor.

Ask about Kriyas →

Self-Help Library

Explore the Full Practice Library

Browse all 91 practices in our curriculum — with step-by-step instructions, contraindications, and health benefits for each.

Pranayama

Exercise

Asana

Kriyas

Browse Practice Library Enquire to Join

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Search & Filter

Filter by type (Pranayama, Exercise, Asana, Kriya) or by health goal.

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Step-by-Step Instructions

Every practice includes detailed how-to steps and safety notes.

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Contraindications

Know when not to practise — important for therapeutic programmes.

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Linked to Programmes

See which programmes each practice belongs to.