--- title: "Dynamic Yoga Flow Sessions Online with Sharmila" description: "Join my dynamic yoga flow classes online. I blend Hatha and Vinyasa styles to build heat, improve strength, and calm the mind. Perfect for all levels." canonical: https://mytribe.in/yoga_with_sharmila/online-yoga-classes/dynamic-yoga-flows last_updated: 2025-09-22 --- # Dynamic Yoga Flow Sessions Tribe Verified · Certified Hatha and Ashtanga instructor. By [Sharmila Sheoran](https://mytribe.in/yoga_with_sharmila) · Available online · ₹250 Per Session (estimate) Part of [Online Yoga Classes](https://mytribe.in/yoga_with_sharmila/online-yoga-classes). [View full gallery](https://mytribe.in/yoga_with_sharmila/online-yoga-classes/gallery) Move with intention and find your unique rhythm. I guide you through Hatha and Vinyasa sequences designed to build heat, increase stamina, and connect your breath to every movement. ## Photos and videos - [Video: Every pose can be a prayer, a moving meditation. This simple, gentle flow sequence is perfect for beginners, moving from Downward Dog to a low lunge to wake up the body and connect with the breath.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e836503c-4608-44b8-8efd-df514dc65f4a) - [Video: Finding that flow state where movement becomes effortless. This sequence includes a transition from Downward Dog into a bound Extended Side Angle Pose, a deep twist that detoxifies and energizes the spine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9197e9d-8e5a-4ec0-9e87-ba1c53122484) - [Video: Sundays are for 108 Suryanamaskars. This is a powerful practice of devotion and discipline, and even when I feel guilty for missing practice, this Sivananda-style flow always brings me back to my center.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5bfc2626-61a8-431f-8d14-559fb99e5fe1) - [Video: While the sun energizes, the moon calms. This is Chandra Namaskar, the Moon Salutation, a sequence that promotes calmness and reflection. It's a wonderful way to cool down and turn inward.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0a9c26d9-0c5b-49bc-9260-07f669fc57fe) - [Video: A classic vinyasa flow under the open sky. Moving from Chair Pose to Forward Fold, Upward-Facing Dog, and Downward-Facing Dog is a great way to build heat and connect with the fundamental movements of yoga.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc113879-5b85-46b0-8a9e-3752e1743af2) - [Video: Let go of what weighs you down. This outdoor flow sequence moves through Warrior II and Triangle Pose, asanas that build strength in the legs and core while creating a sense of expansion and freedom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2389a093-b57d-497e-83ad-3bdf7ecd1c2d) - [Video: This video shows a classic finishing sequence in many yoga practices. We flow from Shoulder Stand to Plow Pose, Bridge Pose, and finally into Wheel Pose, moving through inversions and backbends to stimulate the entire system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/942db105-90e3-4faf-bd77-509f440e8629) - [Video: A demonstration of the Triangle Pose (Trikonasana) flow. This sequence is excellent for creating lateral stretch along the sides of the body, opening the hips, and improving balance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/652948ce-5db6-4f53-8d91-4fa946345728) - [Video: A twisting variation in Downward-Facing Dog. This movement helps to open the shoulders and thoracic spine, releasing tension that often builds up from working at a desk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/55f6868b-4465-498f-b10a-7583fd8e83ec) - [Video: Rolling out the mat is the first step. This clip shows a gentle flow into a meditative seat, representing the start of a practice, a commitment to show up for yourself.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63d07109-7624-4eda-b4b7-d4dd6f2aacc8) - [Video: A deep hip-opening flow featuring a variation of Anjaneyasana (low lunge). This sequence is designed to release tension in the hip flexors and quadriceps, improving flexibility for deeper backbends.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63db3a41-036a-410a-abfa-a17e6351fca2) - [Video: A gentle flow in a beautiful forest setting, moving through a low lunge. Practicing in nature reminds us to connect with the earth and our own inner landscape.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb70501b-ce62-4569-b5ee-621615ca6349) - [Video: A classic Surya Namaskar A (Sun Salutation) practiced outdoors. This sequence is a complete practice in itself, warming up the body and linking every movement to an inhale or an exhale.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a79ce8f0-f0cc-4e88-888a-c64220411b32) - [Video: A dynamic flow in Downward-Facing Dog. Adding leg lifts and twists to your downdog is a great way to build core strength and increase hip mobility.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c05bce6-c8ea-48cb-a581-b4656220c67b) ## About Dynamic Yoga Flows In these flows, we do not just hold static poses. We link movement with the breath to build internal heat and stability. Whether you are joining for a 108-round Surya Namaskar session or a slow Vinyasa sequence, my focus remains on alignment cues that protect your joints. This makes the practice accessible even if you have spent the entire day hunched over a desk. Dynamic yoga flows are about more than breaking a sweat. My online classes act as a space where you can build functional strength and release the physical tension stored in your hips and spine. ### My Approach to Flow I blend the structure of Hatha yoga with the movement of Vinyasa. We start by grounding ourselves through breathwork (pranayama) to center the mind. Then, we move into sequences that might include traditional Surya Namaskar variations or deeper hip-opening drills. ### Why Practice Online with Me? * **Strength-Focused:** We prioritize building stable, functional strength over simple flexibility. This helps prevent injuries. * **Desk-Friendly:** A significant part of my sequencing targets the neck, shoulders, and lower back, specifically designed for those with sedentary jobs. * **Alignment Over Vanity:** I provide clear verbal cues to help you find the right alignment in your own home, ensuring you are doing the poses safely rather than just trying to make them look a certain way. ### Who This Is For Whether you are a complete beginner feeling awkward on the mat or an experienced practitioner looking for a space to deepen your inversions and arm balances, my classes are inclusive. You can keep your camera on for feedback during private sessions, or off if you simply want to move in your own sanctuary. Come as you are, and let us work on building a practice that leaves you feeling stable inside and out. ## About Sharmila Sheoran I am Sharmila, and I teach yoga the way I live it—blending traditional wisdom with a free-spirited approach. Whether you want to master an arm balance or just need to release the tension from your shoulders after a long work day, my mat is open for you to join, move, and grow. [See all of Sharmila Sheoran's services](https://mytribe.in/yoga_with_sharmila) ## More from Online Yoga Classes by Sharmila Sheoran - [Featured](https://mytribe.in/yoga_with_sharmila/online-yoga-classes/featured) - [Building Strength & Stability](https://mytribe.in/yoga_with_sharmila/online-yoga-classes/building-strength-stability) - [Deepening Flexibility & Opening the Heart](https://mytribe.in/yoga_with_sharmila/online-yoga-classes/deepening-flexibility-opening-the-heart) - [Finding Balance](https://mytribe.in/yoga_with_sharmila/online-yoga-classes/finding-balance) - [Your At-Home Practice](https://mytribe.in/yoga_with_sharmila/online-yoga-classes/your-at-home-practice) - [Yoga in Nature's Embrace](https://mytribe.in/yoga_with_sharmila/online-yoga-classes/yoga-in-nature-s-embrace) - [The Power of Breath & Stillness](https://mytribe.in/yoga_with_sharmila/online-yoga-classes/the-power-of-breath-stillness) - [Playful Practice: Acro Yoga](https://mytribe.in/yoga_with_sharmila/online-yoga-classes/playful-practice-acro-yoga) - [Working with Props & Variations](https://mytribe.in/yoga_with_sharmila/online-yoga-classes/working-with-props-variations) ## More services by Sharmila Sheoran - [Yoga Retreats & Workshops](https://mytribe.in/yoga_with_sharmila/yoga-retreats-workshops) ## Similar work from other experts - [Dynamic Vinyasa and Ashtanga Yoga Flows in Delhi](https://mytribe.in/sanchitayog/yoga-instruction/dynamic-vinyasa-ashtanga-flows) by Sanchita · Yoga Instruction · Online classes & at-home sessions across Delhi NCR - [Dynamic Vinyasa: Flow with Your Breath](https://mytribe.in/saumyamishrayoga/group-private-yoga-classes/dynamic-vinyasa-flow-with-your-breath) by Saumya Mishra · Group & Private Yoga Classes · Available Online; In-person sessions in Bengaluru - [Dynamic Ashtanga Vinyasa Yoga Flows and Guided Sadhana](https://mytribe.in/sayujyayoga/yoga-sadhana-guided-practice-programs/dynamic-sadhana-vinyasa-ashtanga-flows) by Sayujya Yoga · Yoga Sadhana (Guided Practice Programs) · Available online and at studio in Ghatkopar East, Mumbai - [Foundational Hatha and Vinyasa Yoga Flows](https://mytribe.in/_rohit__prajapati/yoga-instruction/foundational-vinyasa-flows) by Yoga & Pilates by Rohit · Yoga Instruction · Online classes, studio in Panaji & sessions across Goa - [Yoga for Strength and Flexibility](https://mytribe.in/vanika__yoga/live-online-group-fitness-yoga/yoga-for-strength-flexibility) by Vanika · Live Online Group Fitness & Yoga · Live online sessions via Zoom - [Dynamic Yoga Flows for Energy and Stamina](https://mytribe.in/fitlyf_with_anjali/yoga-classes/dynamic-flows-build-energy-stamina) by Anjali Verma Kushwaha · Yoga Classes · Online classes and studio sessions at Malleshpalya ## Book To book Sharmila Sheoran, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%20Sharmila%2C%20I%20saw%20your%20Dynamic%20Yoga%20Flows%20page%20and%20would%20love%20to%20know%20about%20upcoming%20batch%20timings%20and%20pricing.)