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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8 8 practices · Hypertension
Clear FiltersSahaj Pranayam No. 1
सहज प्राणायाम १
The first and most fundamental breathing practice. Sahaj Pranayam No. 1 establishes natural diaphragmatic breathing, releasing chest and shoulder tension accumulated through habitual shallow breath.
Sahaj Pranayam No. 3
सहज प्राणायाम ३
Introduces a three-part breath (puraka, kumbhaka, rechaka) with extended exhale. The longer exhale activates the parasympathetic nervous system, producing deep relaxation and mental calm.
Anulom Vilom
अनुलोम विलोम
Alternate nostril breathing — the most scientifically studied pranayama. Anulom Vilom balances the two hemispheres of the brain, harmonises the autonomic nervous system, and produces a measurable drop in blood pressure within 15 minutes of practice.
Sitali Pranayam
शीतली प्राणायाम
The cooling breath. Inhalation through a curled tongue or gently parted teeth creates a natural cooling, humidifying effect on the breath. Sitali reduces body heat, calms the mind, and lowers blood pressure.
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.
Viparita Karani
विपरीत करणी
Legs Up the Wall — among the most therapeutic postures in yoga. Reverses venous blood flow, deeply relaxes the nervous system, and relieves tired legs. Accessible to virtually everyone.
Sarvangasana
सर्वांगासन
Shoulderstand — often called the 'Queen of Asanas'. Nourishes the thyroid and parathyroid glands, reverses blood flow, calms the nervous system, and is one of the most powerful postures for whole-body health.
Savasana
शवासन
Corpse Pose — the most important posture in yoga. Savasana integrates the physical and mental work of the practice, allows the nervous system to consolidate new patterns, and produces a state of conscious rest unlike sleep.