Practice Library
All 91 Practices
Browse, filter, and explore every practice in the Nibedita Yoga curriculum.
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35 35 practices · Back Pain
Clear FiltersSkandha 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.
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.
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 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.
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.
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.
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.
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.
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.
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.
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.
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.
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).
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.
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.
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.'
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.