Practice Library
All 91 Practices
Browse, filter, and explore every practice in the Nibedita Yoga curriculum.
10
Pranayama
26
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47
Asana
5
Kriya
88
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41 41 practices · Stress & Anxiety
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. 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.
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.
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.
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.
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.
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.
Yogic Eye Exercises
नेत्र व्यायाम
A series of exercises for the six extrinsic eye muscles. Reduces eye strain from screens, strengthens the muscles that control focus and tracking, and is prescribed in yoga therapy for improving eyesight.
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.
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.
Trikonasana
त्रिकोणासन
Triangle Pose — a full-body stretch that improves flexibility in the hips and spine, strengthens the legs, and stimulates digestion. Its open, expansive shape counteracts desk-work posture.
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.
Prasarita Padottanasana
प्रसारित पादोत्तानासन
Wide-Legged Forward Fold — offers the benefits of an inversion without the demands of Sirsasana. Stretches the inner legs and spine, stimulates digestion, and calms the brain.
Garudasana
गरुड़ासन
Eagle Pose — a complex standing balance that squeezes and releases the shoulder and hip joints, improving circulation to the smaller joints. One of the best postures for sciatica and shoulder tension.
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.
Vajrasana
वज्रासन
Thunderbolt Pose — the only asana that can be performed immediately after eating. Sitting in Vajrasana for 5–10 minutes after meals significantly improves digestion and nutrient absorption.
Paschimottanasana
पश्चिमोत्तानासन
Seated Forward Bend — a deeply calming forward fold that stretches the entire back body from heels to crown. Traditionally said to stoke the digestive fire and calm the nervous system.
Janu Sirsasana
जानु शीर्षासन
Head-to-Knee Pose — a one-sided forward bend that stretches one side of the body at a time, toning the liver and spleen and helping regulate blood sugar. Gentler than Paschimottanasana for those with tight hamstrings.
Gomukhasana
गोमुखासन
Cow-Face Pose — a deep hip and shoulder opener performed simultaneously. One of the most effective postures for the outer hip (piriformis) and for releasing chronic shoulder tension.
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).
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.
Supta Matsyendrasana
सुप्त मत्स्येन्द्रासन
Supine Spinal Twist — a completely supported spinal rotation performed lying down. Produces all the digestive and spinal benefits of a seated twist while allowing complete muscular relaxation.
Supta Baddha Konasana
सुप्त बद्ध कोणासन
Reclined Bound Angle Pose — opens hips and groin while the whole body surrenders to gravity. Excellent for hormonal balance, menstrual discomfort, and stress relief.
Bhujangasana
भुजंगासन
Cobra Pose — a gentle backbend that strengthens the spine and opens the chest. Counteracts forward collapse from desk work and is one of the safest backbends for beginners.
Ustrasana
उष्ट्रासन
Camel Pose — a deep backbend that powerfully opens the chest, stretches the hip flexors, and strengthens the back. One of the most effective counter-poses to prolonged sitting.
Setu Bandha Sarvangasana
सेतु बंध सर्वांगासन
Bridge Pose — strengthens the back, opens the chest, and gently stimulates the thyroid. Useful as both an active strength-builder and a restorative posture (supported on a block).
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.
Halasana
हलासन
Plough Pose — an inversion where legs extend over the head toward the floor. Provides an intense stretch to the entire posterior chain, stimulates the thyroid, and is one of the most effective postures for spinal elongation.
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.
Matsyasana
मत्स्यासन
Fish Pose — the traditional counter-pose to Shoulderstand, opening the chest after the compression of the throat. Stimulates the thyroid and parathyroid and opens the lungs fully.
Makarasana
मकरासन
Crocodile Pose — a deeply restorative prone posture that allows the spine to decompress fully while belly breathing is deepened. The natural resting position during prone practice and the primary posture for asthma management.
Shashankasana
शशांकासन
Hare/Rabbit Pose — a kneeling forward fold that provides a deep stretch to the back, shoulders, and hips. Often used as a restorative counter-pose after deep backbends. Known as the 'pose of the moon.'
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.
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.