Practice Library
All 91 Practices
Browse, filter, and explore every practice in the Nibedita Yoga curriculum.
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Pranayama
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7 7 practices · Pranayama · 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.