--- title: "Dynamic Mat Flow Classes in Delhi | Build Strength with Yogratna" description: "Join our Dynamic Mat Flow classes in Yamuna Vihar and West Jyoti Nagar. Build strength, improve flexibility, and boost stamina with our expert-led yoga sessions." canonical: https://mytribe.in/theyogratna/group-yoga-fitness-classes/dynamic-mat-flow-build-strength-stamina last_updated: 2025-09-21 --- # Dynamic Mat Flow: Build Strength & Stamina Tribe Verified · Serving Yamuna Vihar and West Jyoti Nagar By [Yogratna](https://mytribe.in/theyogratna) · At Yogratna studios in Yamuna Vihar and Shahdara, Delhi · ₹350 per session (estimate) Part of [Group Yoga & Fitness Classes](https://mytribe.in/theyogratna/group-yoga-fitness-classes). [View full gallery](https://mytribe.in/theyogratna/group-yoga-fitness-classes/gallery) Move with us in our foundational mat flows. We build heat, stamina, and strength by syncing every breath with every movement. ## Photos and videos - [Video: The Surya Namaskar, or Sun Salutation, is a core part of our practice. It’s a full-body workout that builds heat, stamina, and focus. We flow through it together, matching our breath to the movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8b73e5f0-76f0-4c4f-8dab-aeaed9de4205) - [Video: A quick look into the energy of our group yoga classes. We move through various asanas together, creating a powerful collective energy that motivates everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c58ddfef-212d-49cd-94b5-4c99beffd9b3) - [Video: This is a typical fast-paced flow in my class. I guide you with clear instructions and counts to keep the rhythm and energy high, ensuring you get a great workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/66f09d7c-81c2-46d7-af9a-3a084fb361cc) - [Video: The Chandra Namaskar, or Moon Salutation, is a calming and cooling sequence. It’s perfect for an evening practice to release the day's stress and connect with your inner peace.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1e181547-121d-4414-ae66-c2f9a63c0a79) - [Video: A glimpse into our morning stretching class. We work on a variety of poses, from standing twists to deep forward bends, to wake up the body and prepare for the day ahead.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3f37c36-6ca7-40b6-8da4-0197fb3e7019) - [Video: This video highlights different stretching postures we practice to improve flexibility. From seated forward bends to supine leg stretches, we work on releasing tension from head to toe.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6723a5b3-5d18-4940-a391-e0982ccde35f) - [Video: This coordination exercise is great for the mind and body. It challenges your focus and body awareness, helping to improve the connection between your brain, hands, and legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b093853c-73b1-4452-94eb-8bb35089115d) - [Video: A snapshot of our vibrant group classes. Here, students are engaged in standing poses like the Warrior series, building strength and stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5a367445-7e6a-470b-84f4-7cb8e717dd13) - [Video: Prithvi Namaskar, or the Earth Salutation, is a grounding sequence that connects you to the earth's energy. It involves a series of seated and floor-based poses that build stability.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2a8e27f-bd53-45e9-bb95-d697a577aa55) - [Video: This video shows a variety of supine (lying on the back) stretches. These are excellent for improving hamstring flexibility and releasing the lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/311a5554-bae2-4b1c-a8fc-771ca4311131) - [Video: A dynamic flow class in session. We move through a sequence of standing and kneeling poses, focusing on alignment and breath to build a strong and balanced body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8602c040-a8bc-4814-8971-66eb60264a0a) - [Video: A look at our stretching classes where we focus on deep forward bends and hip openers. I often provide hands-on adjustments to help students find more depth and release.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2ec203e-5ed1-47be-bafc-df6400d65b66) - [Video: This clip shows students working on seated forward bends and other flexibility-focused poses. Consistent practice is key to seeing improvement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/324be570-e63a-4463-baf2-5b9f6429735c) - [Video: Here, students practice Akarna Dhanurasana (Archer Pose), a deep hip-opening pose that also improves focus and strengthens the legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c675892b-73ff-4493-9bf8-f548e6c7ec9d) - [Video: Pragya Yog is a practice that awakens inner wisdom. This sequence combines physical postures with breathwork to bring clarity and harmony to the mind and body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5cf2079a-1ea0-4ac0-a9e0-6df618c1ee82) - [Video: Dhanurasana (Bow Pose) is a powerful backbend that we practice regularly. It strengthens the entire back, opens the chest, and energizes the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c9b7102-16ae-4ef4-b154-5dded72769ad) - [Video: A video of a dynamic morning yoga class. We flow through various poses like Goddess Pose and Trikonasana (Triangle Pose) to build heat and flexibility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/848121e7-205d-4a53-92ec-2e56dcbef436) - [Video: This video shows a sequence focused on backbends like Ustrasana (Camel Pose) and Supta Vajrasana, which are excellent for spinal health and improving digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/41a81adb-2de9-44c4-9aa8-3f57c8691771) - [Video: A clip from an evening yoga class where we work on deep stretches and hip openers using belts for assistance, ensuring a safe and effective practice for everyone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8672d9ae-b411-49c6-90e6-89300e3a9ff8) - [Video: A full Surya Namaskar sequence, guided with clear instructions. This is a perfect example of the vinyasa flow style we practice to connect breath and movement.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/471f6ec9-5950-4cdd-82b0-f3e43b79a4e6) - [Video: A close-up of the Dhanurasana (Bow Pose) practice in a group setting. You can see the collective effort and focus as everyone works on this heart-opening posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bfaf404c-ef1b-44e1-a3af-e0d1f01925cd) - [Video: This video shows variations of Shalabhasana (Locust Pose), a powerful back-strengthening asana. We practice different variations to build strength progressively.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/50cd40b3-541e-45fa-affd-8a4e2bb91070) - [Video: A morning class focused on balancing poses. We practice Vrikshasana (Tree Pose), Natarajasana (Dancer's Pose), and Vimanasana (Aeroplane Pose) to improve stability and concentration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/109b4707-7fdf-4b2a-b792-103944048217) - [Video: A fast-paced vinyasa flow sequence, moving from Chair Pose to Plank to Downward Dog. This type of flow is excellent for building cardiovascular endurance and full-body strength.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d74a2c15-a719-41f0-9c55-58110965a0cd) - [Video: A guided Surya Namaskar session, with me counting through the steps. This rhythmic practice helps to create a meditative state of mind.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f88e79ed-656e-46f6-96e9-a823945f6ff9) - [Video: A morning yoga class working on standing side bends and twists. These movements are great for waking up the spine and improving digestion.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e1216df0-b8ad-479b-86ca-a20058071abb) - [Video: A step-by-step guide to Surya Namaskar. This video breaks down each of the 12 poses, making it easy for beginners to follow along and learn the correct alignment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c1339e5-9f0e-4c14-84bb-2013896d766c) - [Video: This video demonstrates some of the best yoga exercises for weight loss, including dynamic flows from Mountain Pose to Cobra Pose and core-strengthening crunches.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e204e785-9faa-4c86-ba88-7a3d5e21f77a) ## About Dynamic Mat Flow: Build Strength & Stamina In these sessions, I keep the energy high with rhythmic counts—it helps you maintain focus and move with the group. You will often hear me say, *'ghutne seedhe'* (keep your knees straight) or *'kamar seedhi'* (keep your back straight) because building strength is useless if you do not have the right alignment. Even if you are a beginner, you will find it easy to catch up because we move as one family. My classes focus on traditional Surya Namaskar and Chandra Namaskar flows. The goal is to build heat and cardiovascular endurance while staying mindful. I do not believe in fancy, complex poses that cause injury. Instead, we use consistent, foundational sequences to improve your stamina, flexibility, and digestion. In both my Yamuna Vihar and West Jyoti Nagar studios, I keep the batches mixed—beginners practicing right alongside regulars—because that is how we learn. Expect 60 minutes of movement that leaves you feeling lighter and more grounded by the end of the session. We use props like bricks and belts where needed to ensure you go deep into the stretch safely. After the active flow, we always finish with a few minutes of pranayama to settle the heart rate. ## About Yogratna I started Yogratna to build a space far from the city chaos in Yamuna Vihar and West Jyoti Nagar. I treat every session like a family catch-up, focusing on simple movements that challenge our bodies and calm our minds together. 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