Practice Library
All 91 Practices
Browse, filter, and explore every practice in the Nibedita Yoga curriculum.
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6 6 practices · Exercise · Digestive Health
Clear FiltersPurna 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.
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.
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.
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.