Dimitra Yoga

Dimitra Yoga dimitrayoga.com
Vinyasa, Hatha, Yin, Restorative, Yogalates, Soundbaths, Beach Yoga, Massage, Yoga Retreats, 200 & 300 Hr Yoga Teacher Trainings

Yoga Community/Studio, Massage/Bodywork, Shamanic Healing, 200 and 300 Hr YTT, Yoga Retreats, Park Yoga, Beach Yoga, Private Yoga

If today feels like too much, slow down.You’re not behind.You’re not lazy.You’re not failing.You’re allowed to rest — ev...
01/12/2026

If today feels like too much, slow down.

You’re not behind.
You’re not lazy.
You’re not failing.

You’re allowed to rest — even if no one else is.

This moment is enough.
And so are you.

Save this for the days your mind won’t slow down.
Send it to someone who forgets they’re already enough.

No pressure, just practice. No expectations, just movement, breath, and intention. If you’re looking for strength, softn...
01/11/2026

No pressure, just practice. No expectations, just movement, breath, and intention. If you’re looking for strength, softness, clarity, or calm — there’s space for all of it this week. 💛

Here’s what’s flowing (Jan 12–Jan 18):

🔥 Monday at 7AM – Hero Sculpt (New Class!) Start the week strong! This energizing fusion of yoga, strength training, and cardio intervals leaves you feeling fired up, grounded, and present.

🌟 Monday at 8AM – 40 Day Personal Transformation — Week 2 We’re into the second week of this journey — it’s all about finding momentum, building steady habits, and staying grounded in your own pace.

🧘‍♀️ Tuesday at 5PM – Community Meditation (FREE!) In just 15 minutes, this guided practice helps you quiet the noise and reset your focus — online or in person.

🕊 Tuesday at 5:30PM – Restore Props, long holds, and a slow pace that invites your nervous system to soften. It’s rest you feel, not just take.

✨ Tuesday at 6:45PM – January 4‑Week Beginner’s Course A gentle space to learn, explore, and grow with yoga. Missed this round? We’ll begin again March 10th!

📖 Thursday at 7PM – Yoga + Book Club This month’s book is The Tell by Amy Griffin. Move first, then dive into discussion. No need to finish the book — just bring yourself.

💪 Saturday at 8AM – Yogalates A blend of yoga + Pilates that strengthens, lengthens, and gets the weekend started just right.

🕯️ Sunday at 3PM – Candlelit Yin + Yoga Nidra: Clear Intention Soft light, deep holds, and guided rest to help you exhale the noise and land in clarity. A cozy, calming way to close your week.

—

This week is an invitation — to show up for your body, your breath, and your intentions.

✨ Tap the link in our bio to save your spot!

New year energy is wild, right?Everyone’s sprinting.Setting 19 goals.Waking up at 5AM.Drinking celery.Running toward “be...
01/10/2026

New year energy is wild, right?

Everyone’s sprinting.
Setting 19 goals.
Waking up at 5AM.
Drinking celery.
Running toward “better” like it’s a finish line.

But here’s the truth no one says loud enough:

You don’t have to do it all in Week 1.
You don’t need a whole new you.
You just need to stay kind—to yourself.

January isn’t about overhauling.
It’s about tuning in.
Listening. Aligning.
Starting soft.

So take the walk.
Stretch your body.
Drink the water.
Say no when it’s too much.
Say yes when it’s right.

Let your pace be sacred.
Let it be yours.

Because slow, steady, and grounded…
That’s how roots grow.

Do you clench your jaw without realizing it?Hold tension in your face when you’re stressed?Wake up with headaches, tight...
01/09/2026

Do you clench your jaw without realizing it?
Hold tension in your face when you’re stressed?
Wake up with headaches, tightness, or a tired jaw?

You’re not alone — and you don’t have to live with it.

Join us on Sunday, January 11 at 3:30 PM for MFR for Face + TMJ, a focused mobility workshop designed to help your jaw soften, your face relax, and your body find relief.

This session uses gentle myofascial release to work with the muscles and connective tissue of the jaw and face — the places where stress, tension, and overuse often get stuck. Through slow, intentional release, simple strengthening, and stretching, we’ll help restore movement, ease discomfort, and support long-term change.

This isn’t aggressive bodywork.
It’s calm, precise, and surprisingly relieving.

Most people leave feeling:
• more space in the jaw
• less tension in the face
• a sense of ease they didn’t realize was missing

If your jaw does a lot — talking, clenching, holding — this work matters.

Led by Dimitra Kotanides, 500-HR E-RYT, Yoga Therapist & Functional Movement Specialist.

👉 Sign up through the link in bio

Yoga is more than what we do on the mat.It’s how we move through the world.Join us on Saturday, January 10 at 1:30 PM fo...
01/09/2026

Yoga is more than what we do on the mat.
It’s how we move through the world.

Join us on Saturday, January 10 at 1:30 PM for The Ethics of Yoga — Yamas, an exploration of the first limb of the eightfold path as outlined in the Yoga Sutras of Patanjali.

The Yamas offer a foundational guide for how we relate to ourselves and others — rooted in compassion, honesty, balance, and non-attachment. Together, we’ll explore the five Yamas:

Ahimsa — nonviolence

Satya — truthfulness

Asteya — non-stealing

Brahmacharya — non-excess

Aparigraha — non-possessiveness

Through thoughtful lecture and a gentle yoga practice, we’ll begin to embody these teachings and notice how they quietly shape our choices, relationships, and inner dialogue — both on and off the mat.

Bring your mat, along with a notebook and pen, as we create space for reflection and integration.

This workshop stands beautifully on its own and also pairs naturally with the Niyamas if you choose to continue the journey.

👉 Join us — link in bio

This Thursday, choose how you want to reset.✨ Restore + SoundSoften. Settle. Receive.This deeply nourishing class blends...
01/08/2026

This Thursday, choose how you want to reset.

✨ Restore + Sound
Soften. Settle. Receive.

This deeply nourishing class blends fully supported restorative postures with a live sound bath. You’ll be guided into passive shapes held for several minutes, allowing the body to rest deeply with no effort. As you settle into stillness, crystal singing bowls and gongs move through the space, helping to quiet the mind and support the nervous system.

A practice for slowing down, releasing tension, and letting yourself be held.

🔥 Hot Hatha 26+2
Thursday, January 8 | 7:00 PM

Rooted in tradition, this classic set-sequence class features 26 postures and 2 breathing exercises, practiced in a specific order. With longer holds and postures repeated twice, this steady, focused practice emphasizes alignment, breath, strength, and flexibility.

Heated to 90–95°, Hot Hatha 26+2 offers a powerful, full-body reset — grounding, energizing, and accessible to all levels through precision and presence.

Two different practices.
One intentional evening.

—

📖 Coming up next week:
Yoga + Book Club — The Tell by Amy Griffin
Thursday, January 15 | 7:00 PM

👉 Join us — link in bio

Goddess Pose doesn’t whisper — it stands.Wide, steady, unapologetic.This is a pose that reminds you what it feels like t...
01/07/2026

Goddess Pose doesn’t whisper — it stands.
Wide, steady, unapologetic.

This is a pose that reminds you what it feels like to take up space and root into your strength.

It’s not about how low you go.
It’s about how present you stay.

Try it like this:
👉 Step your feet wide, toes turned slightly out
👉 Bend your knees and sink your hips down — only as far as feels supportive
👉 Stack knees over ankles, pressing evenly through both feet
👉 Bring your hands to heart center, or reach arms wide or up like goalposts
👉 Draw shoulders down your back, chest lifted
👉 Keep your spine tall — grounded through the legs, lifted through the heart
👉 Gaze forward or softly down, breathing steady and strong

Why this pose matters:
✅ Strengthens legs, glutes, and inner thighs
✅ Builds stability and endurance
✅ Encourages grounding and confidence
✅ Connects you to a sense of inner power and presence

Helpful tip:
If your knees feel sensitive, don’t sink as low — stay higher and focus on pressing evenly through your feet and engaging your legs. Strong doesn’t mean strained.

Goddess Pose asks:
➡️ What happens when I stand my ground?
➡️ Can I feel powerful without pushing?

Root down. Rise up. Own your space. 💛

Drop a 🔥 if you’re stepping into your strength today.

Imagine starting your morning without the noise.Join us Wednesday, January 7 at 8:00 AM for Silent Waves™ Yin, an immers...
01/06/2026

Imagine starting your morning without the noise.

Join us Wednesday, January 7 at 8:00 AM for Silent Waves™ Yin, an immersive practice where the outside world quiets and your attention turns inward.

With no outside noise or distractions, you’re invited to fully experience the practice as we settle into long, supported Yin poses held for several minutes — gently encouraging release, stillness, and ease. Journaling is softly woven throughout, offering moments of reflection as the body rests and the mind quiets.

Designed to calm the nervous system and restore balance, this practice offers a mindful pause that leaves you feeling grounded and clear.

👉 Save your spot — link in bio

New year, new momentum — and so many ways to show up for yourself this week.Whether you’re kicking off your transformati...
01/05/2026

New year, new momentum — and so many ways to show up for yourself this week.
Whether you’re kicking off your transformation journey, finding calm in the quiet moments, or building strength and clarity one breath at a time — we’re right here with you.

Here’s what’s flowing (Jan 5–Jan 11):

🔥 Monday at 7AM – Hero Sculpt (New Class!)
This power‑packed class blends yoga, strength training, cardio intervals, + core work to leave you energized and ready for anything.

🌟 Monday at 8AM – 40 Day Personal Transformation Kicks Off
Join us as we begin a refresh for body, mind, and daily rhythm — with yoga, meditation, mindful habits, and community support for the next 40 days.

🧘‍♀️ Tuesday at 5PM – Community Meditation (FREE!)
In person or online — 15 minutes of guided calm.

🕊 Tuesday at 5:30PM – Restore
Soft lights, supportive props, long, restorative holds.

✨ Tuesday at 6:45PM – January 4‑Week Beginner’s Course Kicks Off
New to yoga or easing back in? This course is the perfect way to start your year on the mat.

🌊 Wednesday at 8AM – Silent Waves™ Yin
Slip on your headphones, unwind into yin poses, and let the immersive sound + journaling help you recharge from the inside out.

🌿 Thursday at 7PM – Restore + Sound
Gentle movement + sound healing = a soothing blend that calms both body + mind.

🔥 Thursday at 7PM – Hot Hatha 26 + 2 Pop‑Up
A classic heated sequence of 26 postures and 2 breathing exercises.

🎶 Friday at 11AM – Yin + Sound
Slow, mindful holds + healing sound to help your system relax and restore.

🎓 Friday at 6PM – YTT Weekend Kickoff
Our Yoga Teacher Training heads into its 3rd weekend! If you missed this one, the next one is coming late 2026.

💪 Saturday at 8AM – Yogalates
Yoga + Pilates = strength, length, balance.

📜 Saturday at 1:30PM – The Ethics of Yoga — YAMAS
Study the wisdom of the Yamas + how these ancient guidelines help us live with intention off the mat too.

🔧 Sunday at 3:30PM – Mobility Series: MFR for Face + TMJ
Release tension in the jaw and face, improve mobility.

✨ Save your spot — link in bio!

The new year is here.Not as something to conquer or perfect —but as a space to step into.There’s often a lot of noise ri...
01/03/2026

The new year is here.
Not as something to conquer or perfect —
but as a space to step into.

There’s often a lot of noise right now.
Goals. Intentions. Big energy. Big plans.

But before all of that,
there’s this moment.

A chance to breathe.
To feel your feet on the ground.
To notice how your body arrived here —
after everything the last year carried.

You don’t need to have it figured out.
You don’t need a word, a list, or a vision board (yet).

Presence is powerful.
What you give your attention to now matters.
This is where things begin to take shape.

Start here.
Slowly.
On purpose.

✨

If you’ve been curious about yoga but felt unsure where to begin, this is a great place to start.Join us for the 4-Week ...
01/02/2026

If you’ve been curious about yoga but felt unsure where to begin, this is a great place to start.

Join us for the 4-Week Beginners Yoga Course, beginning Tuesday, January 6 at 6:45 PM. This series is designed to take the worries out of your first yoga class and offer a clear, supportive introduction to the practice.

Over four weeks, we’ll move at an approachable pace while exploring what yoga is, where it comes from, how to start a practice, and how it can support your body and everyday life. Nothing rushed. Nothing intimidating. Just a steady foundation you can build on.

This course is ideal for:
• Absolute beginners
• Anyone newer to yoga wanting a deeper, more confident start

Enrollment options:
• New students (ages 12+) — includes unlimited yoga during the 4-week course
• Current/returning students — includes the four Tuesday sessions only

A supportive way to begin, learn, and feel comfortable on your mat.

👉 Sign up through the link in bio

If you’re ready to begin the year with intention and change, this is for you.The 40 Day Personal Transformation, startin...
01/02/2026

If you’re ready to begin the year with intention and change, this is for you.

The 40 Day Personal Transformation, starting Monday, January 5 at 8:00 AM, is a community journey designed to help you feel clearer, stronger, and more grounded as you move into the year ahead. We’ll build simple, steady habits through yoga, short daily meditation, mindful nourishment, and weekly check-ins — all done together, one day at a time.

Why 40 days?
Because it’s long enough for change to stick, and gentle enough to feel doable.

You don’t have to be perfect. You don’t have to do it all at once.
You just have to keep showing up — and we’ll be right there with you.

Come as you are.
Stay with the process.
Feel the shift.

👉 Join us — link in bio

Address

17437 Ocean One Plaza, Suite 1
Lewes, DE
19958

Opening Hours

Monday 7am - 12:30pm
5pm - 8pm
Tuesday 7:30am - 12pm
5pm - 7:30pm
Wednesday 7am - 12pm
5pm - 7:30pm
Thursday 9am - 12pm
5pm - 7pm
Friday 9am - 12pm
Saturday 9am - 12pm
Sunday 9am - 11pm
3:30pm - 7pm

Telephone

+13026459100

Website

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You Belong Here

DimitraYOGA is a community of yoga teachers, healers and students who are dedicated to promoting health, happiness and well being along the beaches and beyond. By building strength - mentally, physically and spiritually - we develop the ability to transform our perspective.

Whether you live in our area, or you are visiting, we invite to you to join us! We offer a variety of yoga classes, ranging from Beginner to Power, with many options between (see class descriptions on our website https://dimitrayoga.com/class-descriptions/).

Our Lewes studio (near Five Points) has a full schedule of yoga classes and workshops most weekends off season. You’ll also find us in downtown Rehoboth Beach (1st block off the boards on the Avenue), where we offer mat and aerial yoga classes, as well as massage, shamanic healing, reiki, acupuncture and more! During the summer months our instructors lead yoga classes in the Lewes Canalfront Park, Lewes Beach and Rehoboth Beach. Our full schedule can be found here: https://dimitrayoga.com/schedule/.

DimitraYOGA is also a 200-hour & 300-hour Yoga Yoga Alliance Registered School. If a sense of discovery is calling you to deepen your yoga experience, if your intention is to boost your knowledge or to teach yoga to others, our unique and empowering training will guide you on a path of exploration. More info: https://dimitrayoga.com/teacher-training/.