--- title: "Meditation & Pranayama Classes in Delhi | Learn With Manikarnika" description: "Discover the art of stillness with guided meditation and pranayama classes in Delhi. Learn mindful breathing techniques to reduce stress and find your balance." canonical: https://mytribe.in/yogawithmanikarnika/wellness-yoga-retreats/stillness-sadhana-meditation-pranayama last_updated: 2025-09-21 --- # Meditation & Pranayama: Finding Inner Stillness Tribe Verified · Guided meditation and breathwork in Delhi By [Manikarnika](https://mytribe.in/yogawithmanikarnika) · In-person retreats at Justa Farms near Shimla and Nainital · ₹4,500 per person per night (estimate) Part of [Wellness & Yoga Retreats](https://mytribe.in/yogawithmanikarnika/wellness-yoga-retreats). [View full gallery](https://mytribe.in/yogawithmanikarnika/wellness-yoga-retreats/gallery) True yoga goes beyond the physical mat. Join me for guided meditation, breathwork, and deep relaxation practices designed to quiet the mind and restore your energy. ## Photos and videos - !["A quiet happy faith and confidence is the best foundation for Sadhana." A moment of silent meditation, connecting with the inner self and cultivating a sense of unwavering faith.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40c2db5f-f02c-48ca-bb67-61a119789cc1) - [Video: This is a demonstration of Prana Mudra, a practice to awaken and distribute our vital life force energy. It's a powerful technique for anyone looking to deepen their meditation practice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/16b280c4-8af1-4f1e-bf2d-8381d0dd1b1a) - ![Everything starts with a thought. Here I am sitting in Padmasana (Lotus Pose), a stable and grounding posture perfect for long periods of meditation and pranayama.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7473b25-9067-4a05-a36c-9e54361efd61) - [Video: A moment of quiet reflection during our evening meditation. We start by focusing on the breath, allowing the gentle flicker of the candle and the subtle aroma of incense to guide us into a state of deep peace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2985e777-d46b-41de-8d2b-ff03b6b8416a) - [Video: Rhythmic, deep, and slow breathing calms the nervous system. This video demonstrates Nadi Shodhana (alternate nostril breathing), a pranayama technique to balance the body's energy channels.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c8ba811-412f-47b1-b1be-5d2907d8cad7) - [Video: Sometimes, surrendering is the key. Shashankasana (Child's Pose) is a beautiful posture of surrender, helping to calm the mind and release tension in the back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b67bbdaf-dabf-4cb5-bb8c-8d13aa79e8a2) - [Video: Who are you, really? This practice is a meditation on the self, moving through asanas to quiet the mind and explore the deeper questions of our existence beyond the physical form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1110a09e-cffc-44ad-b31a-61383d09f0d2) - ![This is your reminder to take a step back and slow down. A moment of quiet meditation, finding stillness in the middle of a busy day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e791e7a5-f99f-4c37-b90a-6feef0aa898f) - ![After my asana practice, I often sit for mantra chanting. This is a photo of me in a state of deep relaxation, feeling the powerful energy and bliss that comes from sadhana.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/642b099c-9b60-4d12-9f0f-c49bd57c7c1e) - ![Practicing Viparita Karani (Legs-Up-the-Wall Pose) is a simple yet profound way to calm the nervous system. It reverses blood flow, reduces swelling in the legs, and is deeply restorative.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2686a424-2402-4dc4-809a-e534657f154d) - [Video: Breathe. A simple reminder of the power of our breath. This video shows a moment of my personal practice, moving into Sirsasana (Headstand) with focus and control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48fb5fdf-bf18-40e3-a486-acce91fc84a2) - ![Another moment from my sadhana. Consistent practice, even when it's just sitting in silence, builds a strong foundation for spiritual and emotional growth.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78817e7f-e183-40bf-8040-5e477da2671d) - ![The mind is where everything begins. This deep backbend in Vajrasana is not just a physical stretch but a practice of mental focus and surrender.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fca23d5b-3177-4695-8b51-ddc55d8b00c6) - [Video: True yoga practice is about observation. Whether the asana is simple or difficult, the real work is in watching the movement of your breath, thoughts, and body without judgment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa7f1229-fdf5-4f7d-8dbf-a94c9754958e) ## About Stillness & Sadhana: Meditation & Pranayama The hardest part of meditation isn't clearing your mind, it's preparing the body to sit comfortably without distraction. In my sessions, I focus on specific techniques to strengthen your spine and calm your nervous system first, so you can actually enter a meditative state without constant physical fidgeting. Many people try to force meditation while their body is tense or their mind is racing, which makes the practice feel like a chore. My approach is different. We don't just sit; we work on the 'vessel' first. Whether it is using Hatha asanas to open the hips and align the spine, or practicing Nadi Shodhana to clear the energy channels, we prepare your system so that stillness becomes a natural outcome rather than a forced effort. ### Why Practice Pranayama? Pranayama is the bridge between the body and the mind. When life gets chaotic, your breath becomes shallow. I teach you how to consciously control your breathing to shift your nervous system from 'fight or flight' to 'rest and digest.' We cover: * **Nadi Shodhana:** To balance the left and right hemispheres of the brain. * **Kumbhaka:** Understanding retention to increase lung capacity and focus. * **Jal Neti:** Cleansing practices to ensure your nasal passages are clear for deep breathing. ### The Role of Sadhana Sadhana is not just a morning ritual; it is how you live. We explore how to maintain consistency even when life feels busy. By incorporating Yoga Nidra, we also address deep-seated fatigue, allowing you to enter a state of conscious sleep where the body heals itself. If you are in Delhi and looking for more than just a workout, these sessions are designed to give you the tools to become your own healer. You do not need to be flexible to start; you just need to be willing to observe your own breath. ## About Manikarnika I am Manikarnika, and I guide people through the quieter side of yoga. While I love a good Hatha flow, my heart really lies in the silence of meditation and the clarity that comes from intentional breathwork. I don't preach; I simply share the practices that helped me heal my own chaos. 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