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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14 14 practices · Energy & Vitality
Clear FiltersSahaj 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.
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.
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.
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 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.
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.
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.
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).
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.
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.
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.
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.