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 · Mental Clarity
Clear FiltersJala Neti
जल नेती
Nasal irrigation with warm saline water using a neti pot. Jala Neti cleanses the entire nasal passage, sinuses, and Eustachian tubes. It is one of the oldest hygiene practices in the yogic system and is now validated by ENT medicine for managing sinusitis and allergic rhinitis.
Trataka
त्राटक
Concentrated gazing on a fixed point — typically a candle flame. Trataka purifies the eyes, develops extraordinary concentration and memory, and is one of the classic techniques for preparing the mind for meditation.
Sahaj 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.
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.
Bhraman Pranayam
भ्रामण प्राणायाम
Walking breath meditation — rhythmic nasal breathing coordinated with gentle walking. Bhraman Pranayam integrates breath awareness into movement, making it ideal for those who struggle to sit still for pranayama.
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."
Sahaj Pranayam No. 6
सहज प्राणायाम ६
An advanced completion breath practice that integrates all elements taught in the Sahaj series — natural breath, retention, extended exhale, and awareness. It brings the pranayama session to a complete, centred close.
Padmasana
पद्मासन
Lotus Pose — the classical meditation posture. When the hips are sufficiently open, Padmasana provides the most stable and upright seated position for extended pranayama and meditation practice.
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).
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.
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.