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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13 13 practices · Exercise · Flexibility
Clear FiltersGoolf Chakra
गुल्फ चक्र
Ankle rotation. Systematically loosens the ankle joint in all directions. Crucial for balance, walking stability, and preventing falls in older adults.
Janu Naman
जानु नमन
Knee bending and straightening. Lubricates the knee joint, strengthens the surrounding musculature, and is the primary exercise for knee health and arthritis management.
Ardha Titali Asana
अर्ध तितली आसन
Half butterfly — gentle hip opening. Loosens the hip joint on one side at a time, preparing the body for seated cross-legged poses and reducing stiffness in the inner thigh and groin.
Purna 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.
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.
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 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.
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.