Practice Library
All 91 Practices
Browse, filter, and explore every practice in the Nibedita Yoga curriculum.
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Pranayama
26
Exercise
47
Asana
5
Kriya
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14 14 practices · Therapeutic Yoga
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.
Sutra Neti
सूत्र नेती
Nasal cleansing using a waxed cotton thread passed through one nostril and out through the mouth. A deeper cleansing technique than Jala Neti, removing chronic mucus from the upper sinuses. Taught under supervision.
Requires supervisionKunjal Kriya
कुंजल क्रिया
Voluntary stomach wash — drinking 2–4 glasses of warm saline water and then inducing vomiting to cleanse the stomach and oesophagus. Kunjal Kriya removes accumulated mucus and acid, relieves acidity, and stimulates the digestive fire. Performed under guidance.
Requires supervisionDhouti Kriya
धौती क्रिया
Advanced internal cleansing practice involving swallowing and withdrawing a long moistened cloth strip to clean the stomach and oesophagus. One of the six classical Shatkarmas. Performed only under direct supervision of a trained teacher.
Requires supervisionJanu 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.
Uddiyana Bandha Prep
उड्डियान बंध तैयारी
Preparatory abdominal drawing-in (Uddiyana Bandha) performed standing. Drawing the navel firmly toward the spine massages all abdominal organs, tones the core, and stimulates the digestive fire (agni).
Ardha Matsyendrasana
अर्ध मत्स्येन्द्रासन
Half Lord of the Fishes — a powerful spinal twist that wrings out the abdominal organs, stimulates digestion, and releases tension along the entire spine.
Malasana
मालासन
Garland Pose (Squat) — opens the hips, groin, and lower back while stimulating digestion. The natural human resting posture found in most traditional cultures — largely lost to chair-sitting.
Pawanmuktasana
पवनमुक्तासन
Wind-Relieving Pose — a supine posture that compresses the ascending and descending colon, facilitating the release of trapped gas, stimulating peristalsis, and relieving constipation. The primary asana for the Naval Correction Programme.
Dhanurasana
धनुरासन
Bow Pose — a deep backbend that massages the abdominal organs and naval centre while opening the chest. One of the key postures in the Naval Correction Programme.
Navasana
नावासन
Boat Pose — a core-strengthening posture that builds abdominal and lower back strength, stimulates the kidneys and intestines, and improves digestion. The definitive posture for building solar plexus (Manipura) fire.
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.