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Getting Started with Yoga and Meditation in India — From Delhi and Gurgaon Studios to Isha and Art of Living Ashram Retreats

By ARAZIA India Desk10 min read

Rishikesh dawn meditation session — Indian yoga/meditation class and ashram retreat guide — Yogpeeth (CC BY 4.0, Wikimedia Commons)

There is a question that naturally comes to mind after some time has passed since I took up my post in India.“If possible, should I learn yoga and meditation properly in India?”Living in the birthplace of yoga and meditation, it would be a shame to end my term without even going to a studio. Fortunately, Delhi NCR (Delhi, Gurgaon, Noida) has a wide range of options, from Western-style fitness yoga to traditional Hatha and Ashtanga and regular programs from large meditation foundations.

This article is based on the experiences of Korean residents who actually started practicing yoga and meditation in India.How to find a studio in Delhi and Gurgaon → Large foundation programs such as Isha Foundation and Art of Living → Ashram retreat in Rishikesh and Haridwar → Clothing, etiquette and safety tips for beginnersArranged in order.

For information that changes frequently, such as tuition fees, schedules, and phone numbers, be sure to check the official website of each studio or foundation for the latest values, and use this article as a map to understand where and with what flow to start.

01Why Yoga and Meditation Started in India — What You Can Only Get in the Origin

Even in Korea, yoga centers and meditation apps are easily accessible. However, the reason why the experience of learning yoga in India is special isDensity and cultural context of practiceBecause. In India, pranayama (breathing) classes at 5 a.m. are common, and meditation is not a hobby but a daily rhythm. UNESCO has already registered India's yoga as an intangible cultural heritage of humanity, and the Indian government celebrates it on June 21 every year.International Day of YogaTo commemorate this, we are supporting yoga culture at the national level by holding large-scale group trainings in major squares such as Delhi's Rajpath.

The major trend of Indian yoga and meditation

Hatha— The most traditional and widespread style. Maintain posture (asana) for a long time and learn breathing and alignment. The barrier to entry is low for beginners.
Ashtanga and Vinyasa— A dynamic style that flows through a given sequence. It consumes a lot of stamina.
Iyengar— Use props such as blocks and belts to achieve precise alignment. Strengths in rehabilitation and posture correction.
Kundalini— Energy-centered practice combining breathing, mantra, and meditation.
Isha Yoga and Sudarshan Kriya— Program-type training organized by a specific foundation. They are introduced separately below.

under the government of indiaAYUSH (Ayurveda, Yoga & Naturopathy, Unani, Siddha, Homeopathy)The ministry manages yoga and Ayurveda as official traditional medical systems, so reliable school and instructor information can be found on the official website. The initial flow of settlement in India wasChecklist for your first 30 days in IndiaAs summarized below, I recommend adding yoga and meditation after your life setup is somewhat completed.

02How to find yoga and meditation studios in Delhi, Gurgaon, and Noida

Yoga studios in Delhi NCR can be broadly divided into three groups. Understanding the characteristics of each group will help you much more quickly narrow down which type is right for you near your home.

category	characteristic	Representative example
Centers affiliated with large foundations	A regular program center operated by Isha, Art of Living, and Bihar School of Yoga. The curriculum is standardized and beginner courses are clear.	Isha Foundation Delhi/Gurgaon Center, Art of Living Delhi NCR Center
Studio-type boutique yoga center	Small studio located in downtown/residential area. Classes by style such as Hatha, Viniyasa, Iyenga, and Aerial. Western style fitness yoga focus.	DLF Boutique studio near Sohna Road, MG Road, Cyber City
Hotel/Club/Apartment Community Yoga	DLF·Classes held in community rooms of luxury apartment complexes such as Embassy, 5-star hotel spas, and international school parent communities.	Gurgaon Golf Course Road, DLF Phase 1 to 5 Community, Near Noida Sector

5 things to check when choosing a studio

Instructor qualifications— Check for Yoga Alliance RYT 200/500, or Government of India Quality Council of India (QCI) yoga certification.
class times— Indian Yoga Center's busiest slots are from 5:30 to 7:30 in the morning and 6:00 to 8:00 in the evening. Consider this along with rush hour traffic.
Drop-in vs. package— In most cases, a one-time ticket and a 10-time/1-month subscription are available in combination. It is safe to test your style with the instructor with one or two drop-ins at first and then move on to a regular membership.
Women/Family Class— Check to see if there are subdivided classes such as yoga for pregnant women, yoga for seniors, and kids yoga. Many places offer discounts when registering as a family.
Home Class Option— Home yoga, where an instructor comes to your apartment to provide one-on-one instruction, is common in Delhi NCR. This is a good alternative if you are raising a child or have difficulty moving around.

Studio and instructor information can be found on Instagram andJustdial·Google Maps reviewA practical tip is to cross-check with . How to get instructor recommendations from the Korean communityIndian Korean community/gathering guideIt was covered in detail in .

Delhi International Yoga Day Large Group Yoga Practice — Density of Yoga Culture in India — International Yoga Day event held in Delhi. The Indian government holds a large-scale group retreat every year on June 21st. · Prime Minister's Office, Government of India (GODL-India, Wikimedia Commons)

03Isha Foundation and Inner Engineering

Led by SadhguruIsha Foundationis a large non-profit foundation that has its headquarters, Isha Yoga Center, in Coimbatore, Tamil Nadu, and operates regional centers throughout India and abroad. There are active city centers and volunteer groups in Delhi, Gurgaon, and Noida, so regular programs can be easily found in the metropolitan area.

Isha's representative program

Inner Engineering— Isha’s representative introductory program. Online lectures followed by an offline 4-day intensive sessionShambhavi MahamudraA 21-minute Kriya is taught. A big advantage is that you have a personal practice at hand that you can practice every morning.
Isha Yoga Free Class— Short-term courses by style, such as Upa Yoga, Angamardana, and Surya Kriya, are always run by city centers and volunteers.
Samama Retreat— Meditation hall at Coimbatore headquartersDhyanalinga·Adiyogi AwardVisiting retreat. The number of Koreans combining domestic travel with India is increasing.

Things to keep in mind when participating

Inner engineering offline session is6-8 hours per day for 4 daysIt is an intensive type that requires . Be sure to check in advance to ensure it does not conflict with your company schedule.
In principle, program registration is only done through Isha's official website (isha.sadhguru.org) or through authorized volunteer counters. It is safe to avoid social media promotions that claim to be personal agencies.
Tuition, schedule, and language (English, Hindi) vary by city and period, so please check before registering.Check the latest values on the official siteThis is required.

04Art of Living (AOL) and Sudarshan Kriya

Art of Living Foundation (AOL)is a non-profit foundation founded by Sri Sri Ravi Shankar in 1981, and operates programs in over 156 countries around the world, centered at the International Center in Bengaluru. There are also regional centers and volunteer groups in Delhi, Gurgaon and Noida, so you can sign up for regular courses within the city.

flagship program

program	detail	Target
Happiness Program	AOL's flagship introductory course. Combining yoga, meditation, and breathing techniquesSudarshan KriyaWe teach a rhythmic breathing technique called. It usually takes place over 3 to 4 days.	adult beginner
Sahaj Samadhi meditation	A 20-minute mantra-based meditation method. This is an in-depth course recommended for those who have completed the Happiness Program.	Happiness Program graduates
YES!·Utkarsha Yoga	Program for youth and children. Focuses on stress management and self-regulation training.	Children and youth
Silence Retreat	A multi-day silent meditation program held at the Bengaluru International Headquarters. The intensity is high.	Intermediate or above

Bengaluru International Headquarters Visiting Program

AOL's International Ashram, located on the outskirts of Bengaluru, features an iconic meditation hall.Vishalakshi MantapIt attracts international volunteers and visitors from all over the world. It is easily accessible by domestic flight from Delhi and Gurgaon, so it is a good option if you are planning a long-term retreat. Please check the official site (artofliving.org) for program schedule, cost, and language options.

Art of Living Bengaluru International Ashram — Indian Meditation Retreat — Art of Living international ashram located on the outskirts of Bengaluru. Happiness Program and Silence Retreat are always held. · Rishabh Tatiraju (CC BY-SA 3.0, Wikimedia Commons)

05Rishikesh and Haridwar Ashram Retreat — An authentic program at the foot of the Himalayas

If you want a full-fledged retreat, it is 5-6 hours by car from Delhi or 3-4 hours by domestic flight + car.RishikeshandHaridwaris the first candidate. These two cities, located on the foothills of the Himalayas on the upper reaches of the Ganges River, are known as the 'World Capitals of Yoga' and are home to many yoga Alliance-accredited schools and ashrams.

Retreat type

Short-term wellness retreat (3-7 days)— A program that combines yoga, meditation, Ayurvedic massage, and walking. It is good to combine with annual leave on the weekends, and the intensity is low, so it is suitable for beginners.
200 hours/300 hours teacher training (TTC)— A full-time course leading to the International Yoga Alliance RYT 200/500 certification. Long-term vacations or sabbaticals are required as the position is usually 3-4 weeks.
Stay at traditional ashrams such as Paramartha Niketan and Sibanda Ashram— Low-cost long-term stay with volunteer work (seva). Disciplines are strict, and vegetarianism, abstinence from alcohol, and adherence to waking hours are essential.

Things to keep in mind when making reservations and moving

During monsoon (June to September) and winter (December to February), there are significant weather changes in mountainous and riverine areas.March~May, October~NovemberThis is peak season for retreats.
A combination of a private car and chauffeured vehicle from Delhi to Rishikesh (approximately 5-6 hours) or a domestic flight from Delhi to Dehradun + vehicle (approximately 3-4 hours) is common.
Ashrams are usuallyVeganism, abstinence from alcohol, abstinenceMaintain discipline. Make a schedule that does not overlap with company dinners or business trips.
Prepare your medicines and medical response plan in advance in preparation for water changes and environmental changes. Hospital usage informationIndian Hospital/Emergency Medical GuideIt is organized separately.

It is safe to make retreat reservations directly through the ashram's official website. When using a travel agency or personal agency, check the curriculum, instructor, and refund policy in writing before signing the contract.

Rishikesh Outdoor Yoga Teacher Training — Ashram Retreat at the Foothills of the Himalayas, India — Outdoor yoga teacher training in Rishikesh. A 200-hour RYT course usually requires a 3-4 week residency. · Ramsanmacs17 (CC BY-SA 4.0, Wikimedia Commons)

06Practical tips for beginners — dress, etiquette, language, safety

Indian yoga and meditation classes have some crucial differences from Korean ones. We've compiled a list of frequently encountered points so you don't get confused when joining for the first time.

clothes and supplies

Comfortable clothing that covers shoulders and kneesThis is okay. Short, tight-fitting leggings and tank tops are not recommended for Ashram and large tailoring programs.
You will usually need to bring a mat, towel, and water bottle. Larger tailoring programs may require a white top, so check when registering.
Before classFasting 3-4 hoursThe principle is to keep . Small amounts of water and tea are allowed.

etiquette

class startsArrive 10-15 minutes earlyThis is customary. Many studios restrict entry to latecomers.
In the studio and ashramTake off your shoes and enterdo. Please use the shoe rack.
In principle, photography and phone calls are prohibited during class. Please ask the instructor for permission to take a verification photo after the class ends.
Greetings to the instructor‘Namaste’is the standard.

language

Most boutique studio and large foundation programs in Delhi NCR are taught in English. Some local centers only use Hindi, so please inquire before registering. Even if you learn Hindi numbers and simple greetings, your rapport with instructors and colleagues will greatly improve.Hindi number, time, and amount expressionsIt has been summarized here.

Health/Safety

If you have high blood pressure, heart disease, pregnancy, or recent surgery, consult with the instructor and medical staff before registering. Particular care must be taken with programs with high breathing intensity, such as Sudarshan Kriya and Kundalini.
Large foundations and orthodox ashrams tend to offer free or inexpensive services, but there are also similar organizations that push expensive products using free classes as bait.Official site/verified volunteer service centerPlease register only.

07Creating a practical routine for a month — Studio, app, and retreat combination strategy

Since the channels introduced so far each have different strengths, the correct answer is to use them in combination in real life. The yoga and meditation routine that Koreans living in India naturally settle into generally follows this trend.

Regular classes at downtown studio 2-3 times a week— Choose a studio within 15 minutes from your home or office and purchase a Hatha or Viniyasa subscription. Typically around 6am or 7pm.
Home yoga once a week— Receive posture correction through a 1:1 session with an instructor, or take a family class. This is especially effective for families with young children.
Participating in large foundation programs once a month— Short-term intensive courses such as Isha's Inner Engineering and AOL's Happiness Program are arranged quarterly to increase training intensity.
Ashram retreat once or twice a year— Get into the rhythm of the year with a 3-7 day retreat at our international headquarters in Rishikesh, Haridwar or Bengaluru. Consider the peak season (March-May, October-November) first.
10-20 minutes app meditation every day— On days when I can't go to the studio, I briefly use the official app distributed by Isha and AOL or a meditation app widely used internationally.

Once this combination is in place, your tenure in India will be more than just an overseas assignment.training timeIt will remain as . Settlement information at the beginning of your appointmentChecklist for your first 30 days in IndiaPlease check here, and we recommend that you start yoga and meditation without difficulty from the 2nd to 3rd month after your life setup has been somewhat completed.

Vishalakshi Mantap meditation hall at Art of Living Bengaluru headquarters — India's representative meditation retreat space — Vishalakshi Mantap, the flagship meditation hall of the Art of Living International Center in Bengaluru. Intensive programs such as Silence Retreat are held. · Socialconnectblr (CC BY-SA 4.0, Wikimedia Commons)

Useful tips

Early morning classes are the rule - let's follow India's yoga schedule

Yoga centers in India have the most classes between 5:30 and 7:30 a.m., and this time period has the highest density of instructors and students. If you shift to an early-morning rhythm just for the first month of your tenure, the sense of starting the day while avoiding rush hour will be completely different.

Let’s test the instructor with two drop-in sessions and then cancel the regular pass.

Most studios offer both one-time tickets and 10-time/1-month subscriptions. Rather than signing up for a subscription based solely on Instagram and reviews, dropping in once or twice to directly check the instructor's style, class intensity, and studio cleanliness will greatly reduce the chance of failure.

Large foundation programs must be registered through an official channel

Isha·Art of Living requires registration only through the official website and authorized volunteer counters. There are similar organizations that recommend expensive products using free courses as bait, so it is safe to avoid people who claim to be personal agents on social media.

The peak season for retreats is March to May and October to November.

Rishikesh and Haridwar have large weather variations between monsoon (June-September) and winter (December-February). March-May and October-November are the peak seasons when both programs and weather conditions are good, so reservations for popular ashrams are recommended 2-3 months in advance.

Pre-health check for programs with high breathing intensity

Sudarshan Kriya, Shambhavi Mahamudra, and Kundalini breathing techniques are highly intensive. If you have high blood pressure, heart disease, pregnancy, or recent surgery, consult with your medical staff before registering, and if necessary, inform the instructor of your condition in advance.

Common pitfalls and how to solve them

If you purchase a subscription after only looking at the top studios on Instagram and Google Maps, it is difficult to get a refund because the instructor and style do not match.

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You must take the exam through drop-in 1-2 times and then move on to the regular pass. Before registering, confirm instructor qualifications (RYT 200/500, QCI certified) and refund policy in writing.

I didn't know that the Inner Engineering/Happiness Program was intensive for 4 days, so it overlaps with the company's schedule.

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Introductory programs at large foundations require participation for 6 to 8 hours a day, 3 to 4 days in a row. Before registering, check the exact schedule on the official site, coordinate it with your company schedule and family schedule, and then apply.

I made a reservation at the Rishikesh Ashram Retreat and was shocked by the strict rules regarding veganism, abstinence from alcohol, and modesty.

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Orthodox ashrams usually require vegetarianism, abstinence from alcohol, modesty, and early bedtime. Be sure to check the house rules on the ashram's official website before making a reservation, and avoid scheduling a company dinner or business trip right before.

They experience inconvenience by registering with similar organizations that push high-priced products using free and low-cost courses as bait.

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Register directly on official sites such as Isha (isha.sadhguru.org) or Art of Living (artofliving.org), or use only verified volunteer counters. Avoid personal or hastily created links on SNS.

You can prepare for the price, schedule, and phone number by relying on the information at the top of the search, but it will be different on site.

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Program fees, schedules, and contact information in India change frequently. Be sure to re-confirm with the official website and representative phone/e-mail before registering, and use the information in this article only as a map to figure out where to start and what flow to follow.

Latest updates

International Yoga Day, a large group retreat held in Delhi every year on June 21st.The Indian government is holding large-scale group training in major squares such as Delhi's Rajpath to coincide with the International Yoga Day (June 21) designated by the United Nations. Free sessions are held throughout Delhi, Gurgaon, and Noida, so it is a good time to try yoga for the first time.
Establishment of yoga and Ayurveda standardization and certification system led by AYUSH ministryThe Indian government's AYUSH ministry manages yoga and Ayurveda as an official traditional medical system, and is continuing standardization work such as yoga instructor certification (YCB) by the Quality Council of India (QCI). Instructor registration can be checked on the AYUSH official website.

FAQ

Where should I start learning about yoga in India?

If you live in Delhi NCR, it is safest to take 1-2 trial classes at a drop-in boutique studio within 15 minutes from your home or office, check the instructor and style, and then move on to a regular subscription. If you want a regular program, check out Isha Foundation's Inner Engineering and Art of Living's Happiness Program on the official sites.

What is the difference between Isha’s Inner Engineering and Art of Living’s Happiness Program?

Inner Engineering is a 21-minute Shambhavi Mahamudra Kriya course taught in an offline 4-day intensive session following an online lecture, and the Happiness Program is a 3-4 day course in which you learn yoga, meditation, and a rhythmic breathing technique called Sudarshan Kriya. For both programs, you must check the official website for the latest schedule, cost, and language.

When is the best time to go to Rishikesh Ashram Retreat?

March-May and October-November are peak seasons in terms of both weather conditions and program operations. Avoid monsoon (June-September) and winter (December-February) as much as possible as the variables in mountain passes and riverine areas are large, and reservations for popular ashrams are recommended 2-3 months in advance. Also note in advance that most ashrams adhere to veganism, abstinence from alcohol, and modesty.

Are there basic etiquette that must be observed in Indian yoga classes?

The basic rules are to arrive 10-15 minutes before class, take off your shoes before entering, keep an empty stomach for 3-4 hours, and do not take pictures or talk on the phone during class. Comfortable clothing that covers the shoulders and knees is acceptable. Large-cut programs may require a white top, so check when registering.

Can I participate in yoga and meditation programs if I am pregnant or have a chronic illness?

There are many studios that offer specialized classes such as yoga for pregnant women and yoga for seniors, so please inform the instructor of your condition and consult with the instructor before registering. If you have high blood pressure, heart disease, or a history of recent surgery, it is safe to discuss with your medical staff before deciding whether to participate in programs with high breathing intensity, such as Sudarshan Kriya or Kundalini.

References & links

Isha Foundation official site Art of Living Foundation official site Ministry of AYUSH (Ministry responsible for Yoga and Ayurveda, Government of India)Indian Government Official Portal Embassy of the Republic of Korea in India KOTRA (Korea Trade-Investment Promotion Agency)