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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26 26 practices · Exercise
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.
Purna Titali Asana
पूर्ण तितली आसन
Full butterfly — both hips opened simultaneously. A more complete hip-loosening exercise that also stimulates the reproductive organs and is particularly beneficial for menstrual health.
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.
Single 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.
Nauka Sanchalana
नौका संचालना
Rowing the boat. A seated circular movement mimicking rowing, massaging the abdominal organs and loosening the entire spine from sacrum to cervical. Excellent for constipation and sluggish digestion.
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.
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.
Pelvic Tilts
श्रोणि झुकाव
Supine pelvic mobility exercise. Develops awareness and control of the lumbo-pelvic rhythm — the relationship between the pelvis and lower back. Foundation of all core stabilisation and the most important exercise for chronic lower back pain.
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.
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.
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.
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.
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.
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).
Standing Hip Rotation
खड़े हो कर कूल्हे का घुमाव
Circular rotation of the hips in a standing position. Loosens the sacroiliac joint, massages the lumbar spine, and stimulates the digestive organs. A natural, intuitive movement that the body craves after sitting.
Full Body Stretch (Makarasana Prep)
पूर्ण शरीर खिंचाव
A complete head-to-toe stretch performed lying down. This closes the warm-up sequence, activating every joint and muscle in one smooth movement before the asana session begins.