There are many reasons people get into yoga. Some folks just want a good physical workout. Others are looking to calm their minds or soothe their souls. Yoga is often suggested for people with chronic back pain or who are recovering from an injury. And many people approach yoga from a spiritual perspective as well, using their practice as an opportunity to go inward and connect with the great beyond.
Whatever brings you to your mat, one of the things to love about yoga is that it truly meets you where you are. Each yoga class gives you the opportunity to decide what it is that you need at that moment, from that class. Sometimes that might look like taking it easy in a Gentle Yoga class, focusing on your breath. Sometimes that might mean pushing yourself physically in an Ashtanga class in order to clear your mind. You get to decide how you show up, and that’s a beautiful skill to cultivate on your mat and in the rest of your life, too.
In this blog post, we’ll lay out the different styles of yoga and where they fit in our offerings here at Delta Groove Yoga in the heart of Midtown Memphis. We’ll give you an idea of what to expect from each yoga style and class, but remember that nothing is better than experiencing it for yourself, so if a class description piques your curiosity, just come! There’s no better way to find your groove. Okay, let’s dig in!

Ashtanga Yoga
What is Ashtanga Yoga?
Ashtanga is a dynamic and athletic form of yoga that has several fixed sequences of poses, or asana, that are classified as primary, intermediate, and advanced. In Ashtanga-led classes, students are guided to synchronize movement with breath and rely on their bandhas and drishti to balance moving in and out of sun salutations, standing postures, seated postures, and inversions. The effect is a good full-body physical workout that helps you stretch and detoxify. Students often report feeling calmer, lighter, and more energetic after practice.
Ashtanga at Delta Groove
At Delta Groove, we offer two types of Ashtanga classes for our Memphis community:
Ashtanga Yoga - Primary Series: The first series, or primary series is called Yoga Chikitsa (roughly translated as yoga therapy). The first half consists of many forward folding postures and twists and is considered the basis for good health. The second half contains several hip opening postures.
Ashtanga Yoga - Mixed Series: This class contains postures from the first half of the first series as well as postures from the second series, or intermediate series, which is called Nadi Shodhana (roughly translated as nerve cleansing). It consists of a variety of back bending postures to awaken the spinal column, encourage flexibility, and build strength.
In our Ashtanga classes, modifications are offered and encouraged. The fact that the sequences are consistent from class to class means students can really gauge their progress when it comes to balance and strength, seeing improvements over time. Ashtanga also gives students a good overview of yoga asana – knowledge they can bring to their other classes as well.
Gentle Yoga
What is Gentle Yoga?
Gentle Yoga incorporates poses and the concept of a “yoga flow” – when one pose moves to the next, synchronized to the breath — similar to Vinyasa Yoga classes, but generally speaking, a slower pace is used. Students are encouraged to hold poses for a little longer (we’re talking a breath or two, not Yin-style long holds), and transitions between poses are often less effortful. For example, some teachers might keep a general sun salutation flow but give the option to skip downward facing dog or take child’s pose instead. In addition to providing gentle modifications, students are also encouraged to use props to manage effort.
Gentle Yoga at Delta Groove
We have several teachers who offer Gentle Yoga to our Memphis community, and each one puts their own spin on the class. The common thread is the use of a gentler flow focusing on proper alignment and breath work (pranayama) to develop balance. Through this consistent practice, yogis increase strength and flexibility, encouraging a strong mind, body, and spirit. Our Gentle Yoga classes are appropriate for all levels of experience and are often encouraged as a way for beginners to get acquainted with their practice.
Hatha Yoga
What is Hatha Yoga?
In Sanskrit, “ha” means sun and “tha” means moon. Hatha yoga aims to bring together these two energetic qualities of yang and yin, of effort and rest. Hatha is a yoga style rooted in ancient traditions and is the basis for more modern styles, like Ashtanga and Vinyasa. The difference between those classes and a class described specifically as “Hatha” mostly centers around how dynamic the class is and how long you hold poses for. A Hatha class generally takes a slower approach and encourages students to move in and out of a single asana before holding it for a few breaths. This approach makes it very accessible for yoga beginners or anyone who wants to find more alignment in their poses.
Hatha Yoga at Delta Groove
Foundations Yoga: This Hatha yoga class uses a slower pace to emphasize finding alignment in poses, searching for sensation in the body, and matching movement to breath. You'll develop knowledge and skills that will help you grow your practice and your confidence while still getting the overall mental and physical benefits that come with a “yoga workout.” This class is appropriate for all levels, including brand new beginners.
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 kriyas, which are combinations of breath, movement, meditation, chanting, and hand positions that are meant to cause specific reactions in the body. Delta Groove Yoga is known as the home for kundalini yoga in Memphis, and in addition to Kundalini classes, we also offer Kundalini Yoga training through the Delta Groove Yoga School.
Kundalini Yoga at Delta Groove
Kundalini Yoga, Meditation, & Gong: Composed of dynamic and static sequences, Kundalini Yoga alternates intense and light effort in order to work the heart, the body, and the spiritual dimension and develop optimism, enthusiasm, and the circulation of love. At DGY, we also add the groove with great music and fun, plus savasana includes a gong sound bath in some classes.
Candlelight Kundalini Yoga, Meditation, & Gong: In this class, students are provided with three lit candles at the front of their mats to consciously draw awareness to the three aspects of self: body, mind, and spirit. We nourish the body with movement, postures, breath, and mantra (or sound vibration). We nourish the mind by using the body as a vehicle to take you into the stillness of mediation. And we nourish the spirit by giving attention to the body and mind, bringing a sense of well-being to the self. Students leave class feeling balanced, refreshed, and ready to start the week.
In both classes, all levels are welcome, as kriyas can be modified to suit any body.
Prenatal Yoga & Postpartum Yoga
What is Prenatal and Postpartum Yoga?
Prenatal and Postpartum Yoga classes are led by teachers trained especially in yoga techniques suitable for the pregnant and postpartum body. These classes provide an opportunity to move, breathe, and build strength internally and externally in a supportive community environment. Some women have found many other positive effects related to prenatal yoga, including decreasing anxiety, improving their sleep, strengthening the muscles used in childbirth, and decreasing lower back pain, shortness of breath, and headaches.
Prenatal and Postpartum Yoga at Delta Groove
Prenatal Yoga: Prenatal Yoga uses postures, breathing, and meditation to help ease pregnancy, delivery, and the after effects of birth. The classes create flexibility, focus, strength, and awareness through a gentle practice that is designed especially for the pregnant woman's needs. Prenatal Yoga classes provide a safe and supportive environment for expectant mothers and are a wonderful way to connect with other mothers-to-be. The classes are appropriate for both new and experienced yoga students.
Postpartum Yoga: This is a Gentle Yoga class offered one Saturday a month to recalibrate and connect to your energetic center. Pre-crawling babies are warmly welcomed to come along, but once your baby is independently mobile around the room (active crawling), please transition to coming on your own. This is a nurturing and accessible opportunity to practice knowing yourself in breath and movement, and maybe see yourself in others in this vibrant and groovy yoga community. We warmly welcome you just as you are.
Moms and Littles: Yoga, Connection, and Support: Babies and toddlers alike are welcome in this class. Light yoga movements and mindfulness practices help moms relax and recharge, while playful, interactive activities keep your little ones engaged. Whether you’re a new mom looking for connection or a mom of a busy toddler seeking a peaceful reset, this class is for you! No prior yoga experience is required. Come as you are, with all the joy and chaos of motherhood, and leave feeling lighter, stronger, and more connected. You can expect
Gentle yoga flows to support postpartum recovery and reduce stress.
Mindfulness meditation to help moms cultivate calm and focus.
Opportunities for moms to connect and share experiences in a supportive environment.
Baby- and toddler-friendly activities that encourage bonding and interaction.
Restorative Yoga
What is Restorative Yoga?
The aim of Restorative Yoga is complete relaxation. Poses are chosen to be held for long periods of time (often up to 10 minutes) and students are encouraged to focus on their breath and let go of effort, simply being. Classes generally use many props to completely support the body, encouraging the parasympathetic nervous system to come online as you deep breathe into complete surrender. Restorative Yoga can be seen as a complement to some of the more dynamic forms of yoga, like Vinyasa.
Restorative Yoga at Delta Groove
Restorative Yoga and Reiki: In a tranquil setting, students are guided through a series of carefully chosen postures supported by props such as bolsters, blankets, and blocks. The use of props helps you hold poses for extended periods, encouraging your body to release tension, calm your nervous system, and promote profound energetic healing. Each class ends with group Reiki, a hands-off energetic healing modality. Participants of all levels are welcome, from athletes and seasoned yogis seeking a replenishing practice to beginners looking for a gentle introduction to yoga and Reiki.
Vinyasa Yoga
What is Vinyasa Yoga?
In a Vinyasa Yoga class, teachers put their own spin on sequences, linking them together for what we call a “flow” in yoga – when one pose moves to the next, synchronized to the breath. Because there’s no standard sequence (like in Ashtanga for example), classes can vary greatly from teacher to teacher and from class to class. Variety is one of the things that makes Vinyasa Yoga appealing to many students. Classes might focus on:
A peak posture, like poses that work up to and then include tree pose, for example
A body part, like a class that really zeroes in on hip openers
A philosophy in yoga, like the vayus, the vital energies that circulate in the body
Vinyasa at Delta Groove
At Delta Groove, we offer several types of Vinyasa Yoga classes. Below is a general overview, but remember that in Vinyasa classes, each teacher puts their own flavor on the class. So even though two classes might be called the same thing (Slow Flow, for example), effort level, class focus, the types of poses used, and the teaching style will vary from teacher to teacher. The best thing you can do is just take a class! In our classes, you are in control. Our teachers will give you suggestions for modifications to take the effort level down or up and to use props to help support your body. But it’s also your class, and if you ever need to just lay down on your mat and chill, that’s highly encouraged! We trust you to give yourself what you need in your yoga class.
Slow Flow: This is a mindful, slower-paced yoga class that incorporates conscious flowing of breath with movement of the body. Each Slow Flow class is a little bit different, but generally, you will build strength through slow, focused movements, and increase flexibility and range of motion via flowing movements and deep stretching. Slow Flow generally includes foundational yoga poses and sun salutations, attention to detail on breath and alignment, and some long holds for strength.
Vayu Vinyasa Yoga: Vayu Vinyasa is inspired from Indo-Tibetan Yoga and explores the five Vayus (or energetic winds) that govern different areas of the body with their own subtle yet distinct energetic qualities, functions, and directions of flow. Each class focuses on one or more Vayu to bring more conscious control and cultivation to create optimal health and well-being and activate the primordial Kundalini energy within.
Vinyasa Yoga: Our general Vinyasa classes synchronize breath to movement and are loosely based on the Ashtanga Vinyasa system. Each class is accompanied by music with intricate flows, inversions, and backbends. Each teacher puts their own spin on it.
Fire Flow Yoga: Fire Flow is a dynamic yoga experience that challenges you to find balance between the polarities of strength and surrender, effort and softness, heat and release. This class is designed to purify the spirit, mind, and body through creative sequencing that builds inner heat to burn away stagnant energy. This class is recommended for intermediate and advanced levels of experience and could be compared to a “power yoga” class.
Yin Yoga
What is Yin Yoga?
In Yin Yoga, the focus is on deep tissue release. Poses are mostly done on the floor, mostly focus on the lower body and hips, and are held for longer periods of time than in other classes. We can think of Yin Yoga as the complement to more “yang” styles like Vinyasa and Ashtanga. Benefits related to Yin Yoga that have been reported by students include enhanced relaxation, decreased anxiety, better flexibility, and improved circulation.
Students are encouraged to work with their edge in Yin Yoga, using the breath to find deep connective tissue and fascia release. Poses are often held for 3 to 5 minutes. Students should always remember that working with your edge shouldn’t feel like joint pain and are encouraged to adjust their practice to fit their needs.
Yin Yoga at Delta Groove
Our Yin Yoga classes encourage you to release tension in your hips, pelvis, and lower spine by gently stretching the connective tissue through long-held, mainly seated or reclined postures. You’ll learn how to be with sometimes intense physical, mental, and emotional sensations that allow you to delve more deeply within yourself. Each class presents you with the opportunity to:
Clear energetic blockages and heighten your connection with the chakras and energy channels throughout your body.
Meditate to calm the mind and feel greater compassion for yourself and others, then bliss out during savasana.
Slow down and nourish yourself by providing some balance to your busy, yang lifestyle!
Which yoga class is right for me? Find your Groove in Memphis!
Hopefully this blog post has given you some ideas about what’s available for yoga classes in Memphis at Delta Groove Yoga. But 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 are welcomed and encouraged. Our teachers, staff, and community members are inclusive, supportive, and friendly to help you feel comfortable checking out any class. See you on the mat!
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