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
library.typeTotal
library.typeFilterLabel
library.goalFilterLabel
8 8 practices · Exercise · Circulation
Clear FiltersPadanguli 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.
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.
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.
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.