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DGY Blog

Your home for stories from the community, articles about yoga, information on healing arts, and more!

One of the main goals of yoga practice is developing the awareness and ability to meet reality in the moment. That often means letting go of preconceived notions about how something is, used to be, or should be. Instead, you meet each moment with curiosity and develop the ability to respond with what the situation needs in that new moment. 


Yoga classes provide us with the ability to practice that skill on our mats. You might hear teachers say “yoga meets you where you are,” but that’s only half the story. In order for yoga to meet you where you are today, you have to meet yourself where you are today and that means inquiring into your state today


This can be difficult because we are carrying years (the yoga tradition says lifetimes!) of baggage and conditioning into every class. We have all kinds of ideas related to our physical abilities that can be rooted not in reality but instead in preconceived ideas around things like:

  • Our definition of and relationship to “hard” things: What do we think of as difficult? Do we shy away from difficult things or turn toward them?

  • Our notions of what a person of our gender or our body shape is capable of: Are there certain activities that you think are more appropriate for a man versus a woman? What about a bigger body versus a smaller body, a taller body versus a shorter body, a younger body versus an older body?

  • Our idea of what a yogi is: Are there classes that you think are only appropriate for someone who looks a certain way, has been practicing for a certain amount of time, can make certain shapes with their body, or presents themselves in a certain way?

  • Our idea of being able to “do” something is: Are you operating from an all-or-nothing mentality? Do you have the idea that in order to “do” something, we have to do it to its fullest expression? What’s your attitude toward providing yourself with support when it comes to learning new things? 


We are all conditioned by the families and communities we are brought up in, by the ideas and media we consume, by the past experiences we’ve had — and often, this means we have a preconceived notion about what we’re capable of that influences when, what, how, and how hard we try. And when we stay in our own little box, we miss the opportunity to challenge ourselves, to grow, to learn about ourselves, and in turn, to learn to meet reality in the moment. 


Arline Jernigan teaches Fire Flow at Delta Groove Yoga twice a week, on Saturdays at noon and on Wednesdays at 11:30 a.m. Arline has been a fixture in the Memphis yoga community for years and is known for her creative yoga sequences and her dedication to the practice. Her classes also have the reputation of being “hard.” I sat down with Arline recently to talk about Fire Flow, as well as how people can encourage themselves to test their notion of what “hard” means and what they’re capable of in order to meet themselves where they are and maybe even grow their edge. 


Arline Jernigan in yoga asana
Arline Jernigan teaches Fire Flow as an opportunity for students to find, work with, and grow their edge in their yoga practice.

Fire Flow at Delta Groove Yoga: Creative Vinyasa

Fire Flow is a creative flow in the vinyasa yoga style. It’s different every time, but each class works with a peak pose or two. Moving in thoughtful increments, Arline builds up from basic movements and foundational shapes into more fiery and complex poses and transitions. Like a fire, classes start small and slow and then sometimes they build to a big energetic blaze and sometimes it’s more of a smoldering. 


“People sometimes say that my classes are hard, and I would like to reframe that and say that there is an honesty within the practice that can be quite challenging, and that is meeting yourself exactly where you are with dignity and honor,” Arline says. “My teaching is not about pushing you past your edge, it’s about meeting yourself right at it. This can feel confronting, but there doesn’t have to be a struggle, just a willingness to show up, to be present, and to listen deeply.”


Arline’s goal is to find dynamic ways to move through space and gain different perspectives. She describes her sequences as “creative, playful, and a little unexpected.” They are designed to wake up the whole body and are meant to invite you back into the places that may have been quiet for a while and sometimes that means taking people out of their comfort zone a bit (what working with your edge in yoga is all about!).


“But you are never asked to do more than your body agrees to,” Arline adds. “In fact, I encourage everyone to listen respectfully to their body and pay attention to what’s happening both inside and outside with care and respect.”


Tips for Working with Your Edge in Yoga

So how do you learn to listen to your body and give it what it needs while also challenging yourself to expand your edge? Arline has some great advice.


Notice when your body is saying no versus when your mind is saying no. 

We might think, “I can’t do this because it’s too hard.” If you find yourself with that thought, get curious about where it’s coming from. Is it related to outdated or untested beliefs you have about your body? Often, if we relax our mind and provide ourselves with support or adjustments where we need them, we can do more than we think. 


Instead of thinking about what you can’t do, think about what you can do. How can you make this position work for you? What degree of it can you do by backing out of the expression or providing support with yoga props


“Even if you can’t do the full expression, you can listen to your body and do what feels right for you,” Arline explains. “There’s a mindset that I want to challenge people to challenge within themselves: Be okay with uncertainty and be okay with building up to it. What I offer is a place to move toward, mentally, physically, spiritually, and to always challenge old ideas and fixed perspectives.”


Give yourself support. Make adjustments. Use props. Take breaks.

The flip side of recognizing what is mentally standing in the way of trying something challenging is recognizing when it’s a clear “no” from your body. Moving past mental conditioning doesn’t mean pushing yourself beyond your true physical edge. It means recognizing where you are and providing the support you need in that moment. Sometimes that might mean using blocks or adjusting a pose for your body and sometimes it might mean recognizing that a pose is just a straight “no” for you. The key is to listen to your body instead of assuming. Arline uses body scans throughout class to help students build that practice. 


“I always encourage you to listen to yourself, and that can mean not to have any apprehension about not doing something,” Arline explains. “Honor your body. Pay attention to how you’re feeling physically. Is there constriction, heaviness, tightness? If your body feels open enough, if you trust your body enough, do it. If not, just back off and rest.”


Move with presence and know that you are in control (even if you don’t know where you’re going).

When you move with an awareness of what you’re feeling in your body at any given moment, you can adjust in that moment. This idea of bringing the senses inside in order to notice what you’re feeling is called pratyahara and it’s one of the main components of yoga. 


“If you get to a level you don’t feel like you can do, go back to the increment you could do,” Arline suggests. “I won’t throw anyone into a challenging pose without setting it up. It starts from the beginning: There’s a thread, so they layer on to each other. The practices flow in and out of each other.”


Nobody is judging your abilities but you.

It’s common for beginner yoga students to fear that others are judging their abilities during class. Over time, you realize that’s just not true. Like in many areas of life, most people are more concerned with what they’re doing than with what you’re doing. And in a yoga class, often the teacher is the only one observing you, and that’s mostly to make sure you’re not doing anything unsafe with your body. Approach each class from the perspective of growing your edge and building an ability, not making sure you look good to your neighbor. 


“Be willing to step into the fire and return to the fire. You will get stronger, you will get more focused. You’ll feel more graceful. You are building a skill,” Arline explains. “It’s about building up that reserve and how fascia and the nervous system talk to each other. And how certain things get trapped in the body – like emotions and thoughts and how they show up in the body. Over time, a greater ease comes with practice.”


The Bottom Line: Give it a Go! 

Remember that you are your greatest teacher and there’s no better way to find the right yoga class for you than to try a variety of yoga classes. At Delta Groove, we are a true community where yogis of all types and levels are welcomed and encouraged. Our teachers, staff, and community members are inclusive, supportive, and friendly to help you feel comfortable checking out any class. Think Fire Flow might be fun to try? Show up and give it a go! 


“More than anything, my classes are about presence, curiosity, and finding joy within the grace of movement, not just to attain the shape of a chosen pose,” Arline explains. “There is always a place for everyone to grow within the practice. Through consistent practice, strength, agility, balance, flexibility, and awareness will naturally come. That is a promise.”

Delta Groove Yoga in the heart of Midtown Memphis held its first Kundalini Yoga training in 2013. The studio marked a major milestone in 2016 with the formation of the Delta Groove Yoga School. In 2023, DGYS offered its first virtual training. And now, 2025 will mark another milestone as Delta Groove Yoga School takes this transformative training program on the road to Chattanooga in the fall. 


Delta Groove Yoga School’s Kundalini Yoga Training has been transforming lives and training teachers for over a decade. More than 150 yogis have gone through the program, using it as a jumping off point for personal, professional, and spiritual growth. This fall, Olivia Rokotnitz & Dr. Valentine Leonard will offer the DGYS 200-hour and advanced 300-hour Yoga Alliance-registered Kundalini Yoga Training at the Yoga Landing studio in Downtown Chattanooga. 


There are only a handful of Kundalini-specific yoga teacher training programs in the United States. In this blog post, we’ll explore what Kundalini is, who this training is for, and what you can expect to get out of it. Then, I’ll give you my impressions as a current student of the Delta Groove Yoga School. 


Meditation and mudra are two big components of Kundalini Yoga.
Meditation and mudra are two big components of Kundalini Yoga.

What is Kundalini Yoga?

Kundalini is your creative potential, your muse, your vital impulse. It is the common denominator for all forms of self-healing, inspiration, and evolution. The yoga traditions say Kundalini is coiled like a snake at the base of your spine. 


Also known as the yoga of awareness, Kundalini Yoga is a technology to unleash that creative potential through the use of specific combinations of breath, movement, meditation, chanting, and hand positions that are meant to cause specific reactions in the body. Using kriyas (the science of sequence), meditations, pranayama (breathwork), mantras, bandhas (energetic body locks), and mudras, Kundalini Yoga provides a systematic approach to generate, capture, and direct energy from within to empower ourselves, and in the process, empower the world as a whole.


Delta Groove Yoga is known as the home for Kundalini Yoga in Memphis. This spring, the studio also started offering online Kundalini classes at Yoga Landing


What is Kundalini Yoga Training? 

All yoga aims at developing self-mastery through the union of self to Self, or finite to Infinite; however, this training focuses on the specific branch of the yogic tree known as Kundalini Yoga. The training includes a well-rounded education in the history, philosophy, and science of all yoga, and physical practice is centered around Kundalini Yoga specifically. 


Kundalini Yoga is a powerful tool to enhance personal freedom, self discovery, and soulful living. Through this training, you initiate yourself and unlock your inner talents, learning how to “Tune In, Tune Up, and Transform” in order to fully embody your most radiant Self. 


In addition to providing the grounds for personal transformation, graduates of Kundalini Yoga Training are also eligible to become Yoga Alliance-certified yoga teachers. Although not all people who participate in the training do so with the intent of teaching, the training provides you with the knowledge, tools, and experience to begin guiding your own Kundalini Yoga practices for others. 


How is the training structured? 

Yoga philosophy tells us that the body has five layers, or sheaths, called the koshas. The koshas are the layers of our being. They start at the outside with the densest layer, and they go inward as they become more subtle. Only the densest layer, the physical body, is made of matter as we know it. The other four layers are energy states invisible to the physical eye, though we can easily sense their presence inside us when we pay close attention. They are energy, e-motions, ego/intellect, and soul. 


The Delta Groove Yoga School Kundalini Training modules are structured around the koshas, beginning with the physical body and moving inward. By the final modules, trainees focus on how they will take their expanded knowledge and creativity out into the world. 


And of course, at Delta Groove Yoga School, our signature soulful groove is always accompanied by music and fun. We have a unique rhythm and structure for the Kundalini kriyas, and we incorporate the growing knowledge of modern neuroscience and philosophy into all of our teaching.


Modules and dates for the Chattanooga training are as follows:

Module 1 - Awakening Through the Physical Body: Tuning into Truth

Oct. 17-19, 2025

Module 2 - Identifying & Developing Spiritual Discipline with Yogic Numerology

Nov. 21-23, 2025

 

Module 3 - Inner Alchemy: Feel to Heal

Dec. 12-14, 2026

 

Module 4 - Adventures in Consciousness: Living on the Edge of Grace

Jan. 16-18, 2026

 

Module 5 - The Radiant Body: Self as Soul

Feb. 20-22, 2026

 

Module 6 - Evolution Through Yoga

March 20-22, 2026


Module 7 - Embodying Your Truth

April 17-19, 2026


Who is Kundalini Yoga Training for?

Whether you're a therapist, an artist, an accountant, a yoga teacher, and/or at a crossroads in your personal or professional life, this training can give you the tools you need to reset your body, strengthen your nervous system, awaken your creativity, deepen your awareness, amplify your clarity, and activate your most radiant self.


Teaching is not necessarily for everyone, and many people have gone and continue to go through this training primarily for their personal development! Through the training, you develop a yogic toolkit to establish your own daily sadhana (committed personal practice) and take these sacred teachings out into the world as a teacher, healer, and radiant being. Through honest participation, you'll cultivate personal greatness and meet other great yogis who share a vision to heal, uplift, and inspire each other and the world. 


There are two options for the training: 

  • 200-hour training is much like a B.A: You get acquainted with the many layers of yoga philosophy and practice. You learn the basic discipline and the tools you need to develop a personal practice, embrace your destiny, and begin to share it with the world. 


  • Advanced 300-hour training is much like an M.A: You must have completed a 200-hour yoga teacher certification in order to qualify. You will go deeper into the philosophy and practice of Kundalini Yoga. You will apprentice with your lead teachers and refine your teaching skills. You will grow in your understanding, discipline and embodiment of Kundalini Yoga in order to consistently heal, uplift, and inspire.


What will I get out of Kundalini Yoga Training? 

I’m currently enrolled in the Kundalini Yoga Training as a 300-hour student, set to finish in June. As of writing this, I’ve finished five of the seven modules and the word I feel most sums up this experience is “transformative.” 


I was coming out of a months-long depression last fall, unsure of what my next move was. I’ve always been more of a Hatha-style yogi, and although I dabbled in Kundalini at Delta Groove, my home studio, the idea of doing my 300-hour training in Kundalini wasn’t something I’d really considered. And then the universe just kept nudging me. I started attending meditation circles and engaging in sadhana groups with Olivia. I began attending Valentine’s Kundalini Yoga classes and workshops. And I undeniably felt the stirrings of the shakti force within me, calling me forward into the training. 


Circumstances continued to align, and the next thing I knew, I was at my first Kundalini Yoga Training intensive in mid January. And “intense” it was, but I threw myself in, full force. Now just two modules before finishing the training, here’s what stands out the most to me among the many blessings that are emerging.


Community through Sangha

I fell in love with the other members of my cohort, some of them relatively new to yoga, some of them lifelong practitioners, some of them with the intention to teach, others with the intention of self-growth. Having a group of like-minded people to talk with about spiritual growth, yoga, and the subtle workings of the universe is something I’ve always longed for and value so much from this training.


Resilience through Kriya

The kriyas work, y’all! The first requirement I fulfilled as a student of the training was 40 days of a physical kriya followed by an 11-minute meditation. I chose a kriya that worked on strengthening the aura by working on the nervous system. Every day, I could feel my sense of self being strengthened and my window of tolerance being widened. The emotional ebbs and flows of everyday life just feel more manageable now. 


Physical Fitness through Sadhana

It’s not an exaggeration to say that at 43, I’m in the best shape of my life … and I’m including my teenage years here! The physical body is only one layer of the entire body, according to yogic philosophy, but having it in control sure does make the other layers cooperate better. I’m stronger, more flexible, and fitter than I’ve ever been. I credit this not only to the physical practice building muscle but also to the meditation practice lowering my stress levels. 


Mental Dexterity through Meditation

Speaking of the meditation practice, I never thought I’d be someone who could meditate for an hour every morning, but that’s just what I’m doing right now, four months into my training. I can tell a difference in my ability to be present, in the quality of my focus during meditation, and even in my interactions with others as I tap deeper into my intuition. 


I’m eternally grateful that I decided to follow the cosmic breadcrumbs that led me to sign up for this training, and I know I’m only just at the beginning of witnessing the blessings further unfold. 


Tune In, Tune Up, Transform with DGYS Kundalini Yoga Training

If you’re ready to commit or have questions, please contact: Olivia or Valentine at dgys@deltagrooveyoga.com. Not sure yet if this is for you? Check out a class! You can find Kundalini Yoga classes live and online at both Yoga Landing in Chattanooga and Delta Groove Yoga in Memphis. Sat nam! 

Picture it: You leave Memphis in the morning, and are on the beach overlooking the aquamarine Caribbean Sea by lunch. You’re lulled to sleep for five restful nights by the hypnotic sound of waves gently lapping against the sand. Each day, you recharge your soul through yoga, meditation, sacred ceremony, and time spent in nature. You head home after six beautiful days feeling full of bliss and more deeply connected to your yoga community. This might sound like a dream, but it’ll be reality come this June, when Delta Groove heads to Mexico for the Solar Self Yoga Retreat


Delta Groove is hitting the road this summer, taking a small group of community members to Tulum, Mexico, for a week of sun, salt water, connection, embodiment, and bliss. In this blog post, we talk to Valentine about all things “yoga retreat” and answer any questions you might have. 


The details:

Solar Self Yoga Retreat

IKAL Tulum Hotel

Tulum, Mexico

June 24-29, 2025

>> Explore more. <<


yoga retreat
Ready for six days of this view?

Valentine, you’ve been organizing yoga retreats for a while now! In your latest blog post, you mentioned that this will be the 18th yoga retreat you’ve led. What are you most excited about for this retreat? 


I’m looking forward to being immersed in pristine nature, barefoot, intentional rest and connection with like minded peeps. I mentioned in that blog post that after spending five days there when I went to check out the location, I felt 10 years younger. I felt happier, more hopeful, whole, healthy—and sexy, too! It became obvious that I couldn’t pass on sharing all this love with my yoga family and community. I can’t wait to experience all of that again with our community. 


You’ve led retreats in Mexico, France, and Costa Rica. Tell me a little about your favorite retreat experience from a past retreat. 


There are so many! One of my faves was my 2016 “Possible Woman” yoga and writing retreat on the French Riviera. So much laughter and connectedness. I’ll never forget the night of the super moon, when we danced on the hilltop overlooking the Mediterranean, then walked down to the beach and skinny dipped under the moonlight. 🤩


And so this time, Delta Groove will be in Tulum, on Mexico's Yucatan Peninsula. Why did you choose Tulum? 


Tulum used to be known as the yoga capital of the world. In the 1960s, flower children from everywhere were drawn to its gentle waters and climate, lush biodiversity, and chill vibes. Since then Tulum has been developed to cater to more mainstream tourism, with hotels, beach clubs, etc. 


IKAL, where we will be staying, is known among the locals as a time warp, preserved from the tourist industry. It’s inside the Tulum National Park, which strictly regulates the number of people allowed, as well as the noise and consumerist pollution that comes with tourism. As a result, the area is very safe as well. Everyone who enters the national park has to pay a small fee and is controlled by the Guardia National! 


In addition to the relaxation you’ll find at IKAL, there are a number of activities worth exploring in the national park as well:

  • Archaeological and historic sites

  • Environmental education and interpretation

  • Flora and fauna watching

  • Hiking

  • Landscape sighting

  • Nature and outdoor photography

  • Sea turtles nesting seasonally

  • Sun and beach tourism


It sounds like paradise. Tell me more about IKAL.


IKAL Tulum Hotel is a “luxury barefoot hotel,” and that name describes it well. It’s luxurious in a very natural and elegant way. The beautiful bungalows and suites disappear into the landscape, and yet you enjoy super comfy beds and bedding, air conditioning, impeccable room service, and beautifully designed rooms and bathrooms with all natural elements. 


IKAL is located on the very aptly named Playa Paraiso, or Paradise Beach. And it truly feels like paradise. Noise pollution is very mindfully regulated (so no loud music anywhere on the beach or in the park), small fishing boats to take you to the coral reef for a small fee to swim with turtles, and this is all walking distance to the Tulum Mayan Ruins archeological site. 


The hotel itself also features a pool, beach volleyball court, comfortable hanging beds overlooking the sea, a lovely beach bar/restaurant, and access to amazing spa services. In fact, I had one of the best massages I’ve ever experienced there. 


yoga shala
The yoga shala at IKAL Tulum

Incredible! With so much to experience, what will a day’s agenda look like?


8:30 - 10: We’ll start the day with yoga in the IKAL yoga shala, which overlooks the Caribbean Sea.

10 - 11: We’ll enjoy delicious brunch at the beach café. The food is truly out of this world.

11 - 2: Each day, we’ll have one planned activity during this time. It could be a writing workshop, a visit to a cenote, a sound bath, swimming with turtles, or a temescal. 

2 - 4: This is reserved for free time for you to do something on your vacation bucket list or to simply rest and relax for your afternoon siesta.

4 - 5:30: This is a yoga retreat, so we’ll do more yoga! Again, overlooking the Caribbean Sea. Does it get any better?

5:30 - 7: Scrumptious dinner at the beach café.

7: Each night, we’ll have an evening activity planned, whether a  sacred ceremony, one of my DOSE dances, a concert, or you can enjoy some free time. Traveling musicians often stop by to offer unplugged concerts around the fire at night.


This might be the first yoga retreat for some attendees, which is probably exciting and maybe also a little intimidating. What can they expect from yoga twice a day? 


If you are an experienced yogi, this is an opportunity to deepen your practice and integrate it into your life. No prior yoga experience is necessary though. Just like with our yoga studio classes, we meet you where you are. We’ll offer a range of yoga styles that includes super relaxing yin yoga, gentle yoga, and more dynamic kundalini yoga. All are appropriate for brand new beginners and advanced yogis alike. For group cohesion and momentum, we ask that everyone participate in at least one yoga class a day, but you’re in charge and this is your trip, so give your body what it needs! 


True to the original intent of yoga, our approach to yoga engages the whole self and includes meditation and breathwork in every class. We see the physical body as only of the many dimensions of our being, and our offerings cater to all of these dimensions.


If you are an experienced yogi, this is an opportunity to deepen your practice and integrate it into your life. No prior yoga experience is necessary though. Just like with our studio classes, we meet you where you are.

What about the other activities? Dancing, writing, kundalini … It sounds like an opportunity to expand some horizons! 


I hope attendees will get a burst of creativity, a desire and energy to get out of whatever rut they’re in to expand into the truest and most beautiful version of themselves. And you don’t have to consider yourself a “dancer” or a “writer” to get something out of these activities.


When it comes to the creative writing workshops, I create a very safe space where I give prompts and timed exercises to help you get started; All you have to do is write what comes; you never have to read out loud your work if you don’t feel like it. In our feedback, we only talk about what we liked, and we treat everything as fiction so it’s not a therapy group.


It sounds like you’re really making this retreat a little something for everyone. 


Exactly. The Solar Self Yoga Retreat is for any adult who longs to hit PAUSE, relax into a safe space and a well-crafted itinerary without having to worry about ANYTHING. We have a spacious itinerary which grounds you with two yoga classes each day, lots of free time, and a few intentional group activities to discover some of the greatest things the area has to offer. Everything is taken care of, from meals to transportation, so all you have to do is allow and soften.


Our hope is to give people the opportunity to connect in a mindful way with themselves and others; to expand into a renewed sense of the peace, harmony and creativity that are their birthright; and to re-enchant their life by acquiring simple tools and practices to bring the magic back home with you.  



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