Practice Library
All 91 Practices
Browse, filter, and explore every practice in the Nibedita Yoga curriculum.
10
Pranayama
26
Exercise
47
Asana
5
Kriya
88
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88 88 practices
Jala Neti
जल नेती
Nasal irrigation with warm saline water using a neti pot. Jala Neti cleanses the entire nasal passage, sinuses, and Eustachian tubes. It is one of the oldest hygiene practices in the yogic system and is now validated by ENT medicine for managing sinusitis and allergic rhinitis.
Sutra Neti
सूत्र नेती
Nasal cleansing using a waxed cotton thread passed through one nostril and out through the mouth. A deeper cleansing technique than Jala Neti, removing chronic mucus from the upper sinuses. Taught under supervision.
Requires supervisionKunjal Kriya
कुंजल क्रिया
Voluntary stomach wash — drinking 2–4 glasses of warm saline water and then inducing vomiting to cleanse the stomach and oesophagus. Kunjal Kriya removes accumulated mucus and acid, relieves acidity, and stimulates the digestive fire. Performed under guidance.
Requires supervisionTrataka
त्राटक
Concentrated gazing on a fixed point — typically a candle flame. Trataka purifies the eyes, develops extraordinary concentration and memory, and is one of the classic techniques for preparing the mind for meditation.
Dhouti Kriya
धौती क्रिया
Advanced internal cleansing practice involving swallowing and withdrawing a long moistened cloth strip to clean the stomach and oesophagus. One of the six classical Shatkarmas. Performed only under direct supervision of a trained teacher.
Requires supervisionSahaj Pranayam No. 1
सहज प्राणायाम १
The first and most fundamental breathing practice. Sahaj Pranayam No. 1 establishes natural diaphragmatic breathing, releasing chest and shoulder tension accumulated through habitual shallow breath.
Sahaj Pranayam No. 2
सहज प्राणायाम २
Builds on No. 1 by introducing a gentle pause (kumbhaka) at the top of the inhale. This momentary retention deepens lung expansion and begins training breath control.
Sahaj Pranayam No. 3
सहज प्राणायाम ३
Introduces a three-part breath (puraka, kumbhaka, rechaka) with extended exhale. The longer exhale activates the parasympathetic nervous system, producing deep relaxation and mental calm.
Anulom Vilom
अनुलोम विलोम
Alternate nostril breathing — the most scientifically studied pranayama. Anulom Vilom balances the two hemispheres of the brain, harmonises the autonomic nervous system, and produces a measurable drop in blood pressure within 15 minutes of practice.
Sitali Pranayam
शीतली प्राणायाम
The cooling breath. Inhalation through a curled tongue or gently parted teeth creates a natural cooling, humidifying effect on the breath. Sitali reduces body heat, calms the mind, and lowers blood pressure.
Suriyaved Pranayam
सूर्यवेद प्राणायाम
The sun-activating breath. Inhalation exclusively through the right (solar/Pingala) nostril activates the sympathetic nervous system, increasing energy, warmth, and digestive fire. The antidote to lethargy and sluggish digestion.
Bhraman Pranayam
भ्रामण प्राणायाम
Walking breath meditation — rhythmic nasal breathing coordinated with gentle walking. Bhraman Pranayam integrates breath awareness into movement, making it ideal for those who struggle to sit still for pranayama.
Kapal Bhati
कपालभाति
Skull-shining breath — a dynamic pranayama using forceful exhales to cleanse the lungs and stimulate abdominal organs. One of the most effective practices for weight management, digestion, and mental clarity. The name means "that which makes the forehead shine."
Vastrika
वस्त्रिका
Bellows breath — both the inhale and exhale are forceful and equal. More intense than Kapal Bhati, Vastrika powerfully oxygenates the blood, generates internal heat, and burns toxins. A heating, energising practice.
Sahaj Pranayam No. 6
सहज प्राणायाम ६
An advanced completion breath practice that integrates all elements taught in the Sahaj series — natural breath, retention, extended exhale, and awareness. It brings the pranayama session to a complete, centred close.
Padanguli Naman
पादांगुली नमन
Toe bending and stretching. Loosens the joints of the toes and feet, improving flexibility and circulation in the extremities. Beneficial for those with arthritis, diabetes, or poor circulation.
Goolf Naman
गुल्फ नमन
Ankle flexion and extension. Warms up the ankle joint, improves range of motion, and stimulates blood flow to the lower legs. Essential preparation before standing postures.
Goolf Chakra
गुल्फ चक्र
Ankle rotation. Systematically loosens the ankle joint in all directions. Crucial for balance, walking stability, and preventing falls in older adults.
Janu Naman
जानु नमन
Knee bending and straightening. Lubricates the knee joint, strengthens the surrounding musculature, and is the primary exercise for knee health and arthritis management.
Ardha Titali Asana
अर्ध तितली आसन
Half butterfly — gentle hip opening. Loosens the hip joint on one side at a time, preparing the body for seated cross-legged poses and reducing stiffness in the inner thigh and groin.
Purna Titali Asana
पूर्ण तितली आसन
Full butterfly — both hips opened simultaneously. A more complete hip-loosening exercise that also stimulates the reproductive organs and is particularly beneficial for menstrual health.
Mushtika Bandhana
मुष्टिका बंधन
Hand clenching and stretching. Exercises all 27 joints of the hand, improving grip strength and dexterity. Highly effective for arthritis management and carpal tunnel prevention.
Manibandha Chakra
मणिबंध चक्र
Wrist rotation. Lubricates the wrist joint, prevents repetitive strain injuries, and is essential preparation before weight-bearing postures like Downward Dog and Plank.
Kehuni Naman
केहुनी नमन
Elbow bending and straightening. A deceptively simple exercise that promotes full extension and flexion of the elbow, warms the biceps and triceps, and stimulates the lymph nodes of the armpit.
Skandha Chakra
स्कंध चक्र
Shoulder rotation. One of the most important preparatory exercises, releasing the chronic tension stored in the shoulder girdle and upper back. Addresses the most common modern postural complaint — hunched, rounded shoulders.
Greeva Sanchalana
ग्रीवा संचालना
Neck movements — the complete series of cervical spine mobility exercises. Forward-back, side-to-side, and rotational movements. Releases the neck tension that is the primary cause of headaches and shoulder pain.
Single Leg Raises
एकपाद उत्तानासन
Supine single leg raises. The foundational core-strengthening exercise, targeting the lower abdominals and hip flexors while the spine remains supported. Excellent preparation for Navasana and inversions.
Double Leg Raises
द्विपाद उत्तानासन
Supine double leg raises. A more demanding core exercise that strengthens the entire anterior chain. Develops the abdominal strength required for Sarvangasana, Halasana, and advanced inversions.
Nauka Sanchalana
नौका संचालना
Rowing the boat. A seated circular movement mimicking rowing, massaging the abdominal organs and loosening the entire spine from sacrum to cervical. Excellent for constipation and sluggish digestion.
Chakki Chalasana
चक्की चालासन
Churning the mill. Seated circular movements in a wide figure that simulate hand-grinding, massaging the abdominal contents, toning the uterus, and stretching the lower back and inner thighs.
Cat-Cow Mobilisation
मार्जरी आसन तैयारी
Spinal mobilisation in table-top position. Cat-Cow alternates between flexion and extension of the entire spine, lubricating the vertebral discs, releasing spinal tension, and establishing the breath-movement connection.
Supine Spinal Twist Prep
मर्कटासन तैयारी
Lying spinal rotation. A gentle supine twist that decompresses and rotates the entire spinal column from base to neck. Releases the muscles of the lower back and ribs, and stimulates intestinal peristalsis.
Pelvic Tilts
श्रोणि झुकाव
Supine pelvic mobility exercise. Develops awareness and control of the lumbo-pelvic rhythm — the relationship between the pelvis and lower back. Foundation of all core stabilisation and the most important exercise for chronic lower back pain.
Dynamic Surya Namaskar (Warm-up)
गतिशील सूर्य नमस्कार
A flowing, dynamic version of the Sun Salutation used as a warm-up sequence. Moves through all planes of motion, raises the heart rate, and systematically prepares every part of the body for asana practice.
Yogic Eye Exercises
नेत्र व्यायाम
A series of exercises for the six extrinsic eye muscles. Reduces eye strain from screens, strengthens the muscles that control focus and tracking, and is prescribed in yoga therapy for improving eyesight.
Standing Side Waist Stretch
पार्श्व कमर खिंचाव
Lateral stretch of the side body — the intercostal muscles, latissimus dorsi, and quadratus lumborum. Increases breathing capacity and relieves the compression of organs from prolonged sitting.
Seated Spinal Roll
बैठा रीढ़ की हड्डी रोल
Sequential rolling through the spine — from sacrum to neck and back. Massages each vertebra against the floor, stimulates the spinal nerves, and relieves compression accumulated through daily life.
Standing Calf Raises
पिण्डली उठाव
Rising onto the toes and lowering. The calves act as a "second heart" — their pumping action drives venous blood back up from the legs. Prevents varicose veins, improves balance, and strengthens the lower leg.
Uddiyana Bandha Prep
उड्डियान बंध तैयारी
Preparatory abdominal drawing-in (Uddiyana Bandha) performed standing. Drawing the navel firmly toward the spine massages all abdominal organs, tones the core, and stimulates the digestive fire (agni).
Standing Hip Rotation
खड़े हो कर कूल्हे का घुमाव
Circular rotation of the hips in a standing position. Loosens the sacroiliac joint, massages the lumbar spine, and stimulates the digestive organs. A natural, intuitive movement that the body craves after sitting.
Full Body Stretch (Makarasana Prep)
पूर्ण शरीर खिंचाव
A complete head-to-toe stretch performed lying down. This closes the warm-up sequence, activating every joint and muscle in one smooth movement before the asana session begins.
Tadasana
ताड़ासन
Mountain Pose — the foundation of all standing poses. Teaches the body to stand with active alertness, improving posture, balance, and the foundational alignment carried through all other asanas.
Surya Namaskar
सूर्य नमस्कार
Sun Salutation — a complete 12-posture flowing sequence. Surya Namaskar addresses the whole body systematically, building heat, strength, and flexibility. It is the single most comprehensive practice in the yoga system.
Vrikshasana
वृक्षासन
Tree Pose — a balancing posture that develops concentration, coordination, and steadiness of mind. The challenge of balancing on one leg is a direct teacher of mental stillness.
Trikonasana
त्रिकोणासन
Triangle Pose — a full-body stretch that improves flexibility in the hips and spine, strengthens the legs, and stimulates digestion. Its open, expansive shape counteracts desk-work posture.
Virabhadrasana I
वीरभद्रासन I
Warrior I — a powerful standing pose combining a deep hip flexor stretch with an upward arm extension. Builds stamina, opens the chest, and cultivates the inner warrior quality of focused determination.
Virabhadrasana II
वीरभद्रासन II
Warrior II — a powerful standing pose that builds stamina, strength, and concentration. Opens hips and chest while building heat and cultivating mental fortitude.
Virabhadrasana III
वीरभद्रासन III
Warrior III — a single-leg balance that demands total-body integration. Builds strength in the standing leg, core, and back while developing the concentration and proprioception that support spinal health.
Utkatasana
उत्कटासन
Chair Pose — a deep squat position that builds heat, strengthens the lower body, and stimulates the heart. The sustained demand on the quadriceps and glutes makes this an efficient posture for weight management.
Uttanasana
उत्तानासन
Standing Forward Fold — a gentle inversion that decompresses the spine, releases hamstrings, and calms the mind by increasing blood flow to the brain.
Padahastasana
पादहस्तासन
Hand-to-Foot Pose — a deeper variation of Uttanasana where the hands are placed beneath the feet. The added weight of the hands pressing into the feet provides a unique feedback that deepens the spinal decompression and hamstring release.
Prasarita Padottanasana
प्रसारित पादोत्तानासन
Wide-Legged Forward Fold — offers the benefits of an inversion without the demands of Sirsasana. Stretches the inner legs and spine, stimulates digestion, and calms the brain.
Garudasana
गरुड़ासन
Eagle Pose — a complex standing balance that squeezes and releases the shoulder and hip joints, improving circulation to the smaller joints. One of the best postures for sciatica and shoulder tension.
Sukhasana
सुखासन
Easy Pose — the classic seated meditation posture. Opens the hips gently and provides the stable, upright seat required for pranayama and meditation practice.
Vajrasana
वज्रासन
Thunderbolt Pose — the only asana that can be performed immediately after eating. Sitting in Vajrasana for 5–10 minutes after meals significantly improves digestion and nutrient absorption.
Dandasana
दण्डासन
Staff Pose — the seated equivalent of Tadasana. Sitting with both legs extended requires active engagement of the core, back, and legs, making it a fundamental posture for spinal alignment.
Paschimottanasana
पश्चिमोत्तानासन
Seated Forward Bend — a deeply calming forward fold that stretches the entire back body from heels to crown. Traditionally said to stoke the digestive fire and calm the nervous system.
Janu Sirsasana
जानु शीर्षासन
Head-to-Knee Pose — a one-sided forward bend that stretches one side of the body at a time, toning the liver and spleen and helping regulate blood sugar. Gentler than Paschimottanasana for those with tight hamstrings.
Baddha Konasana
बद्ध कोणासन
Bound Angle Pose — a hip-opening posture that stimulates the reproductive and pelvic organs. The "cobbler pose" — named for the position in which cobblers sit. Excellent for menstrual health and sciatica.
Gomukhasana
गोमुखासन
Cow-Face Pose — a deep hip and shoulder opener performed simultaneously. One of the most effective postures for the outer hip (piriformis) and for releasing chronic shoulder tension.
Ardha Matsyendrasana
अर्ध मत्स्येन्द्रासन
Half Lord of the Fishes — a powerful spinal twist that wrings out the abdominal organs, stimulates digestion, and releases tension along the entire spine.
Vakrasana
वक्रासन
Simple Twist — a gentler seated twist suitable for beginners. Provides many of the benefits of Ardha Matsyendrasana with less demand on hip flexibility.
Padmasana
पद्मासन
Lotus Pose — the classical meditation posture. When the hips are sufficiently open, Padmasana provides the most stable and upright seated position for extended pranayama and meditation practice.
Siddhasana
सिद्धासन
Accomplished Pose — considered the foremost meditation posture for serious practitioners. The heel placement stimulates the Muladhara chakra, and the posture is traditionally associated with the cultivation of vital energy (ojas).
Balasana
बालासन
Child's Pose — the ultimate resting posture. Gently stretches the hips, thighs, and lower back while calming the nervous system. A refuge whenever rest is needed during practice.
Malasana
मालासन
Garland Pose (Squat) — opens the hips, groin, and lower back while stimulating digestion. The natural human resting posture found in most traditional cultures — largely lost to chair-sitting.
Pawanmuktasana
पवनमुक्तासन
Wind-Relieving Pose — a supine posture that compresses the ascending and descending colon, facilitating the release of trapped gas, stimulating peristalsis, and relieving constipation. The primary asana for the Naval Correction Programme.
Supta Matsyendrasana
सुप्त मत्स्येन्द्रासन
Supine Spinal Twist — a completely supported spinal rotation performed lying down. Produces all the digestive and spinal benefits of a seated twist while allowing complete muscular relaxation.
Supta Baddha Konasana
सुप्त बद्ध कोणासन
Reclined Bound Angle Pose — opens hips and groin while the whole body surrenders to gravity. Excellent for hormonal balance, menstrual discomfort, and stress relief.
Bhujangasana
भुजंगासन
Cobra Pose — a gentle backbend that strengthens the spine and opens the chest. Counteracts forward collapse from desk work and is one of the safest backbends for beginners.
Shalabhasana
शलभासन
Locust Pose — a prone backbend that powerfully strengthens the entire posterior chain — lower back, glutes, and hamstrings. One of the best postures for lower back rehabilitation when performed correctly.
Dhanurasana
धनुरासन
Bow Pose — a deep backbend that massages the abdominal organs and naval centre while opening the chest. One of the key postures in the Naval Correction Programme.
Ustrasana
उष्ट्रासन
Camel Pose — a deep backbend that powerfully opens the chest, stretches the hip flexors, and strengthens the back. One of the most effective counter-poses to prolonged sitting.
Setu Bandha Sarvangasana
सेतु बंध सर्वांगासन
Bridge Pose — strengthens the back, opens the chest, and gently stimulates the thyroid. Useful as both an active strength-builder and a restorative posture (supported on a block).
Chakrasana
चक्रासन
Wheel Pose (Upward Bow) — the most complete backbend, opening the front of the body from ankles to throat. Stimulates the nervous system, reverses spinal compression, and is classically associated with rejuvenation and vitality.
Viparita Karani
विपरीत करणी
Legs Up the Wall — among the most therapeutic postures in yoga. Reverses venous blood flow, deeply relaxes the nervous system, and relieves tired legs. Accessible to virtually everyone.
Sarvangasana
सर्वांगासन
Shoulderstand — often called the 'Queen of Asanas'. Nourishes the thyroid and parathyroid glands, reverses blood flow, calms the nervous system, and is one of the most powerful postures for whole-body health.
Halasana
हलासन
Plough Pose — an inversion where legs extend over the head toward the floor. Provides an intense stretch to the entire posterior chain, stimulates the thyroid, and is one of the most effective postures for spinal elongation.
Sirsasana
शीर्षासन
Headstand — the 'King of Asanas'. Reverses the effects of gravity on the entire body, nourishes the brain and pituitary gland, strengthens the core and shoulder girdle, and produces profound mental clarity. Practised under supervision until mastered.
Navasana
नावासन
Boat Pose — a core-strengthening posture that builds abdominal and lower back strength, stimulates the kidneys and intestines, and improves digestion. The definitive posture for building solar plexus (Manipura) fire.
Matsyasana
मत्स्यासन
Fish Pose — the traditional counter-pose to Shoulderstand, opening the chest after the compression of the throat. Stimulates the thyroid and parathyroid and opens the lungs fully.
Makarasana
मकरासन
Crocodile Pose — a deeply restorative prone posture that allows the spine to decompress fully while belly breathing is deepened. The natural resting position during prone practice and the primary posture for asthma management.
Purvottanasana
पूर्वोत्तानासन
Upward Plank — a counter-pose to Paschimottanasana. Stretches the front body, strengthens the arms and wrists, and opens the chest. The name means "intense stretch of the east" — the front of the body.
Shashankasana
शशांकासन
Hare/Rabbit Pose — a kneeling forward fold that provides a deep stretch to the back, shoulders, and hips. Often used as a restorative counter-pose after deep backbends. Known as the 'pose of the moon.'
Yoga Mudrasana
योग मुद्रासन
Symbol of Yoga Pose — a seated forward bend from cross-legged position with hands clasped behind the back. Opens the posterior shoulders, rounds the spine, and is traditionally used to redirect prana inward.
Adho Mukha Svanasana
अधोमुख श्वानासन
Downward-Facing Dog — one of the most recognised yoga postures and an excellent full-body stretch. Both a resting pose and an active posture that builds strength and flexibility simultaneously.
Anjaneyasana
अंजनेयासन
Low Lunge — a powerful hip-flexor stretch that counteracts prolonged sitting. Opens the front of the hip and thigh, improving posture and relieving lower back pain.
Savasana
शवासन
Corpse Pose — the most important posture in yoga. Savasana integrates the physical and mental work of the practice, allows the nervous system to consolidate new patterns, and produces a state of conscious rest unlike sleep.