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
library.typeTotal
library.typeFilterLabel
library.goalFilterLabel
6 6 practices · Exercise · Weight Management
Clear FiltersSingle Leg Raises
एकपाद उत्तानासन
Supine single leg raises. The foundational core-strengthening exercise, targeting the lower abdominals and hip flexors while the spine remains supported. Excellent preparation for Navasana and inversions.
Double Leg Raises
द्विपाद उत्तानासन
Supine double leg raises. A more demanding core exercise that strengthens the entire anterior chain. Develops the abdominal strength required for Sarvangasana, Halasana, and advanced inversions.
Chakki Chalasana
चक्की चालासन
Churning the mill. Seated circular movements in a wide figure that simulate hand-grinding, massaging the abdominal contents, toning the uterus, and stretching the lower back and inner thighs.
Dynamic Surya Namaskar (Warm-up)
गतिशील सूर्य नमस्कार
A flowing, dynamic version of the Sun Salutation used as a warm-up sequence. Moves through all planes of motion, raises the heart rate, and systematically prepares every part of the body for asana practice.
Standing Side Waist Stretch
पार्श्व कमर खिंचाव
Lateral stretch of the side body — the intercostal muscles, latissimus dorsi, and quadratus lumborum. Increases breathing capacity and relieves the compression of organs from prolonged sitting.
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).