Yoga Classes for Flexibility, Strength and Calm

Looking for yoga classes that teach you each pose with the right form, at your own level? At DMLifts, your yoga trainer guides you through safe, step-by-step practice for flexibility, mobility, strength and stress relief. No experience needed.

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23animated asanas
4pose groups
Alllevels welcome
Freefirst consultation

Why join yoga classes?

Regular yoga improves flexibility, balance and posture, and helps you recover better from gym training and long hours at a desk. It also teaches slow, steady breathing, which helps you relax. Guided yoga classes keep your form safe, give you a clear routine and keep you consistent.

What yoga can do for you

  • Better flexibility and joint mobility
  • Stronger core, legs and shoulders
  • Improved posture and balance
  • Calmer mind and better sleep habits

Who yoga classes suit

  • Complete beginners who feel stiff or unsure
  • Gym lifters who want better mobility and recovery
  • Office workers with tight hips, back and shoulders
  • Anyone who wants a calmer routine
DMLifts yoga and mobility trainer smiling in a black t-shirt

Learn yoga with a trainer who corrects your form

In DMLifts yoga classes you learn each pose step by step, with options for stiff bodies, injuries and beginners. You get one plan that fits with your gym training and diet, so flexibility and strength improve together.

  • Beginner-friendly progressions for every pose
  • Props and modifications for tight hips and hamstrings
  • Breathing and relaxation in every session
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Asana guide: animated poses with correct form

Open a group to see each asana animated and explained step by step. The blue glow shows the muscles working. Each pose lists how long to hold it and when to be careful. Never force a stretch: go only as far as you can breathe calmly.

Standing 7 asanas

Mountain Pose (Tadasana)

Beginner

Improves posture, balance and body awareness.

  1. Stand with feet together or hip-width and spread your weight evenly across both feet
  2. Lift your kneecaps and lightly engage your thighs
  3. Lengthen your tailbone down and stack your ribs over your hips
  4. Relax your shoulders back and down, arms by your sides or reaching overhead
  5. Keep your chin level and the crown of your head lifting

Hold: 5-10 breaths

Care: If you feel dizzy or have low blood pressure, keep your eyes soft and move slowly.

Tree Pose (Vrikshasana)

Beginner

Builds balance and strengthens ankles, calves and hips.

  1. Shift your weight onto one foot and keep that leg strong
  2. Place the other sole on your inner calf or inner thigh, never on the knee
  3. Press the foot and leg together and keep your hips level
  4. Bring your hands to your chest or reach them overhead
  5. Fix your eyes on one still point to stay steady

Hold: 5-8 breaths each side

Care: Stand near a wall if balance is a concern. Skip it with a recent ankle injury.

Chair Pose (Utkatasana)

Beginner

Strengthens thighs, glutes and core.

  1. Stand with feet together or hip-width
  2. Bend your knees and send your hips back as if sitting on a chair
  3. Keep your knees over your ankles, not past your toes
  4. Lean your torso forward slightly with a long spine and weight in your heels
  5. Reach your arms up beside your ears

Hold: 5-8 breaths

Care: With knee pain, reduce the depth of the squat.

Standing Forward Fold (Uttanasana)

Beginner

Stretches hamstrings, calves and lower back and calms the mind.

  1. Stand with feet hip-width apart
  2. Hinge from your hips, not your waist, keeping your spine long
  3. Bend your knees as much as you need
  4. Let your head and arms hang heavy, hands to the floor or shins
  5. Roll up slowly, one vertebra at a time

Hold: 5-10 breaths

Care: With a disc problem or high blood pressure, keep your knees well bent and rise slowly.

Warrior I (Virabhadrasana I)

Beginner

Strengthens legs, opens hips and chest.

  1. Step one foot back about 3-4 feet, back foot turned out 45-60 degrees
  2. Bend the front knee to about 90 degrees, directly over the ankle
  3. Square your hips towards the front and press the back heel down
  4. Keep the back leg straight and strong
  5. Lift your arms overhead with shoulders relaxed and ribs drawn in

Hold: 5 breaths each side

Care: With knee or shoulder issues, shorten your stance and keep your hands on your hips.

Low Lunge (Anjaneyasana)

Beginner

Opens hip flexors and quadriceps, good after long sitting.

  1. Step one foot forward with the knee over the ankle
  2. Lower the back knee to the floor and pad it with a folded blanket
  3. Tuck your pelvis slightly and lift your torso tall
  4. Reach your arms overhead and sink your hips forward and down

Hold: 5-8 breaths each side

Care: Use extra padding under the knee if it feels sensitive.

Garland Pose (Yogi Squat) (Malasana)

Beginner

Opens hips, groin and ankles.

  1. Stand with feet wider than your hips and toes turned out
  2. Lower your hips towards the floor with heels down, or place a folded blanket under your heels
  3. Bring your palms together at your chest
  4. Press your elbows gently inside your knees and keep your spine long

Hold: 5-8 breaths

Care: Support your hips on a block if you have knee pain. Avoid it in late pregnancy.

Floor, kneeling and backbends 7 asanas

Downward-Facing Dog (Adho Mukha Svanasana)

Beginner

Stretches hamstrings, calves, shoulders and spine; builds arm strength.

  1. Start on hands and knees with hands shoulder-width apart and fingers spread
  2. Tuck your toes and lift your hips up and back
  3. Press firmly through your hands and lengthen your spine
  4. Keep your knees bent if your hamstrings are tight, heels reaching down
  5. Keep your head between your arms and ears in line with them

Hold: 5-8 breaths

Care: With wrist pain or high blood pressure, shorten the hold and rest in Child's Pose.

Child's Pose (Balasana)

Beginner

Relaxes the back, hips and nervous system.

  1. Kneel with big toes touching and knees hip-width or wider
  2. Sit your hips back onto your heels
  3. Fold forward and rest your forehead on the floor or a block
  4. Reach your arms forward or rest them beside your legs
  5. Breathe slowly into your back

Hold: 1-3 minutes

Care: With knee pain, place a folded blanket behind your knees. In pregnancy, keep your knees wide.

Cobra Pose (Bhujangasana)

Beginner

Strengthens the back and opens the chest and shoulders.

  1. Lie on your belly with legs together and tops of the feet down
  2. Place your hands under your shoulders with elbows close to your body
  3. Press your pubic bone and thighs into the floor
  4. Lift your chest using your back muscles, keeping your elbows slightly bent
  5. Draw your shoulders away from your ears and look forward

Hold: 3-5 breaths

Care: With a back or neck injury or in pregnancy, keep the lift very small or skip it.

Upward-Facing Dog (Urdhva Mukha Svanasana)

Intermediate

Opens the chest and strengthens the arms, back and wrists.

  1. Lie face down with hands beside your lower ribs
  2. Press into your hands and straighten your arms
  3. Lift your chest and thighs off the floor, with only your palms and the tops of your feet touching
  4. Stack your shoulders over your wrists and keep them away from your ears
  5. Look straight ahead

Hold: 3-5 breaths

Care: With wrist or lower back pain, choose Cobra Pose instead.

Four-Limbed Staff Pose (Chaturanga Dandasana)

Intermediate

Builds strength in the core, arms and shoulders.

  1. Start in a high plank with shoulders over your wrists
  2. Shift slightly forward onto your toes
  3. Bend your elbows straight back, close to your ribs, to about 90 degrees
  4. Keep your body in one straight line and your shoulders no lower than your elbows
  5. Beginners can lower the knees to the floor

Hold: 1-3 breaths

Care: With shoulder or wrist pain, keep your knees down or skip this pose.

Camel Pose (Ustrasana)

Intermediate

Opens the chest, shoulders and hip flexors.

  1. Kneel with knees hip-width and thighs vertical
  2. Place your hands on your lower back, fingers pointing down
  3. Press your hips forward and lift your chest as you arch back gently
  4. Reach for your heels only if your hips stay over your knees
  5. Keep your neck comfortable and do not drop your head back if it strains

Hold: 3-5 breaths

Care: Avoid or go very gently with neck problems, back injury or high blood pressure.

Locust Pose (Salabhasana)

Beginner

Strengthens the back muscles and glutes.

  1. Lie on your belly with arms by your sides, palms up
  2. Press your pubic bone down
  3. Lift your chest and legs together, squeezing your glutes
  4. Look down to keep your neck long

Hold: 3-5 breaths

Care: With lower back pain, lift one leg at a time.

Seated 3 asanas

Easy Pose (Sukhasana)

Beginner

Calms the mind and improves sitting posture and hip mobility.

  1. Sit on a folded blanket so your hips are above your knees
  2. Cross your shins comfortably
  3. Keep your spine tall and shoulders relaxed
  4. Rest your hands on your knees
  5. Switch the cross of your legs halfway through

Hold: 1-5 minutes

Care: With knee pain, sit higher or sit on a chair.

Seated Forward Bend (Paschimottanasana)

Beginner

Stretches the hamstrings and back and calms the mind.

  1. Sit with legs straight, on a folded blanket if your back rounds
  2. Flex your feet and lengthen your spine
  3. Hinge forward from your hips
  4. Hold your shins or feet, or use a strap
  5. Keep your spine long instead of forcing your head down

Hold: 5-8 breaths

Care: With sciatica or a disc problem, bend your knees.

Boat Pose (Navasana)

Intermediate

Strengthens the core and hip flexors.

  1. Sit with knees bent and lean back slightly with a long spine
  2. Lift your feet so your shins are parallel to the floor
  3. Reach your arms forward
  4. Straighten your legs only if your spine stays long

Hold: 3-5 breaths

Care: With neck or back pain, or during pregnancy or menstruation, keep your knees bent or skip it.

Lying down 6 asanas

Bridge Pose (Setu Bandhasana)

Beginner

Strengthens glutes and hamstrings and opens the chest.

  1. Lie on your back with knees bent and feet hip-width apart, heels close to your hips
  2. Keep your arms by your sides
  3. Press into your feet and lift your hips
  4. Keep your thighs parallel and roll your shoulders under
  5. Keep your chin away from your chest and do not turn your head

Hold: 5-8 breaths

Care: With neck problems, keep your head still and do not turn it.

Knees-to-Chest Pose (Apanasana)

Beginner

Eases the lower back and hips.

  1. Lie on your back
  2. Hug both knees towards your chest
  3. Keep your tailbone on the floor and shoulders relaxed
  4. Rock gently from side to side if it feels good

Hold: 5-10 breaths

Care: With knee pain, hold behind your thighs instead of your shins.

Reclined Leg Stretch (Supta Padangusthasana)

Beginner

Stretches the hamstrings and calves.

  1. Lie on your back and raise one leg
  2. Loop a strap around the foot and hold both ends
  3. Keep the other leg active and pressed into the floor
  4. Keep both hips on the floor
  5. Straighten the raised leg only as far as your hips stay level

Hold: 5-8 breaths each side

Care: With sciatica, bend the raised knee.

Legs-Up-the-Wall Pose (Viparita Karani)

Beginner

Relaxes tired legs and calms the nervous system.

  1. Sit sideways close to a wall
  2. Lie back and swing your legs up the wall
  3. Keep your hips close to the wall, or a few inches away if your hamstrings are tight
  4. Rest your arms by your sides and close your eyes
  5. A folded blanket under your hips is optional

Hold: 3-10 minutes

Care: With glaucoma or uncontrolled high blood pressure, check with your doctor first.

Supported Shoulder Stand (Sarvangasana)

Intermediate

Calming inversion that strengthens the upper back and shoulders.

  1. Lie on your back with folded blankets under your shoulders
  2. Lift your legs and hips, supporting your back with both hands
  3. Keep your elbows shoulder-width apart
  4. Take the weight on your shoulders and upper arms, not your neck
  5. Do not turn your head

Hold: 5-10 breaths

Care: Avoid with neck injury, high blood pressure, glaucoma, menstruation or pregnancy. Learn it with a teacher.

Corpse Pose (Savasana)

Beginner

Deep relaxation that lets your body absorb the practice.

  1. Lie flat on your back with feet falling open
  2. Rest your arms slightly away from your body, palms up
  3. Relax your jaw, face and eyes
  4. Breathe naturally and scan your body from feet to head
  5. Stay still and let go

Hold: 5-10 minutes

Care: In pregnancy, lie on your left side or prop up your upper body with a bolster.

A 12-minute daily mobility routine

Short and regular beats long and rare. Try this sequence every day, or after your workout.

  1. Knees-to-Chest Pose, 1 minute. Eases your lower back.
  2. Child's Pose, 1 minute. Relaxes your back and hips.
  3. Downward-Facing Dog, 1 minute. Lengthens hamstrings and shoulders.
  4. Low Lunge, 1 minute per side. Opens tight hip flexors.
  5. Garland Pose, 1 minute. Frees hips and ankles.
  6. Standing Forward Fold, 1 minute. Releases the back of your legs.
  7. Seated Forward Bend, 1 minute. Stretches hamstrings and back.
  8. Bridge Pose, 1 minute. Wakes up your glutes.
  9. Corpse Pose, 2 minutes. Rest and breathe.

Breathing practices (pranayama) for beginners

Belly breathing

Sit or lie down and place one hand on your belly. Breathe in through your nose for about 4 counts so your belly rises, then out for about 6 counts. Practise for 2 to 5 minutes. It calms the nervous system.

Alternate nostril (Anulom Vilom)

Sit tall. Close your right nostril with your thumb and breathe in through the left. Close the left with your ring finger and breathe out through the right. Breathe in right, out left. That is one round. Do 5 to 10 rounds with no breath holding.

Humming bee (Bhramari)

Sit tall and breathe in. Gently close your ears with your thumbs. Breathe out slowly with a soft humming sound. Do 5 to 8 rounds. It is soothing before sleep.

Stop and breathe normally if you feel dizzy. If you have a heart or lung condition, or you are pregnant, speak to your doctor before breathing practices.

What to expect in yoga classes

1. Free consultation

Tell me your goal, experience, injuries and schedule so the class level suits you.

2. Warm-up and practice

Start with breathing and joint warm-ups, then move through standing, floor and seated poses with form coaching.

3. Cool-down and relaxation

Finish with gentle stretches and Savasana so your body and mind settle.

Wear comfortable clothes and bring a mat and water. Ask about the exact class format and timings during your consultation.

Yoga classes FAQs

Are yoga classes suitable for beginners?

Yes. Every pose in the guide has a beginner version, and you move at your own pace. You do not need to be flexible to start.

How often should I attend yoga classes?

Two to three sessions a week works well for most people. Add 10 to 15 minutes of home practice on the other days.

Can I do yoga along with gym training?

Yes. Yoga improves mobility and recovery, which helps your lifting. See our gym training and diet and nutrition services for a complete plan.

Can I join yoga classes with an injury or back pain?

Tell us about it in your consultation so poses can be adjusted. If you have a medical condition, speak to your doctor first.

What should I wear and bring?

Comfortable stretchy clothes, a yoga mat and a bottle of water. Avoid a heavy meal in the 2 hours before class.

How do I join yoga classes at DMLifts?

Book a free consultation using the button on this page, or message us on WhatsApp. We will help you choose the right plan.

Ready to start yoga classes?

Book your free consultation and begin a safe, guided yoga practice for flexibility, strength and calm.

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Yoga information here is general guidance and not medical advice. Listen to your body and consult your doctor if you have a health condition.

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