Practice Library
All 91 Practices
Browse, filter, and explore every practice in the Nibedita Yoga curriculum.
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21 21 practices · Asana · Digestive Health
Clear FiltersTrikonasana
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.
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.
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.
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.
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.
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.
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.
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.
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.