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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19 19 practices · Senior Wellness
Clear FiltersPadanguli Naman
पादांगुली नमन
Toe bending and stretching. Loosens the joints of the toes and feet, improving flexibility and circulation in the extremities. Beneficial for those with arthritis, diabetes, or poor circulation.
Goolf Naman
गुल्फ नमन
Ankle flexion and extension. Warms up the ankle joint, improves range of motion, and stimulates blood flow to the lower legs. Essential preparation before standing postures.
Goolf 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.
Mushtika Bandhana
मुष्टिका बंधन
Hand clenching and stretching. Exercises all 27 joints of the hand, improving grip strength and dexterity. Highly effective for arthritis management and carpal tunnel prevention.
Manibandha Chakra
मणिबंध चक्र
Wrist rotation. Lubricates the wrist joint, prevents repetitive strain injuries, and is essential preparation before weight-bearing postures like Downward Dog and Plank.
Kehuni Naman
केहुनी नमन
Elbow bending and straightening. A deceptively simple exercise that promotes full extension and flexion of the elbow, warms the biceps and triceps, and stimulates the lymph nodes of the armpit.
Skandha Chakra
स्कंध चक्र
Shoulder rotation. One of the most important preparatory exercises, releasing the chronic tension stored in the shoulder girdle and upper back. Addresses the most common modern postural complaint — hunched, rounded shoulders.
Greeva Sanchalana
ग्रीवा संचालना
Neck movements — the complete series of cervical spine mobility exercises. Forward-back, side-to-side, and rotational movements. Releases the neck tension that is the primary cause of headaches and shoulder pain.
Standing Calf Raises
पिण्डली उठाव
Rising onto the toes and lowering. The calves act as a "second heart" — their pumping action drives venous blood back up from the legs. Prevents varicose veins, improves balance, and strengthens the lower leg.
Tadasana
ताड़ासन
Mountain Pose — the foundation of all standing poses. Teaches the body to stand with active alertness, improving posture, balance, and the foundational alignment carried through all other asanas.
Vrikshasana
वृक्षासन
Tree Pose — a balancing posture that develops concentration, coordination, and steadiness of mind. The challenge of balancing on one leg is a direct teacher of mental stillness.
Sukhasana
सुखासन
Easy Pose — the classic seated meditation posture. Opens the hips gently and provides the stable, upright seat required for pranayama and meditation practice.
Vakrasana
वक्रासन
Simple Twist — a gentler seated twist suitable for beginners. Provides many of the benefits of Ardha Matsyendrasana with less demand on hip flexibility.
Balasana
बालासन
Child's Pose — the ultimate resting posture. Gently stretches the hips, thighs, and lower back while calming the nervous system. A refuge whenever rest is needed during practice.
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.
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.