Get into the Groove: Your Guide to Beginners Yoga in Memphis

When yoga comes up in conversation, often the first comment from the unfamiliar is something along the lines of, “I can’t even touch my toes.” The idea that you need to already be flexible or “in shape” to practice yoga is a common misconception. The truth is that yoga is for everyone, not just bendy people who are already fit. 

In fact, one of the reasons doctors recommend yoga for myriad health conditions, ranging from insomnia to chronic back pain, is exactly because nearly anyone can do it. Yoga is a low-impact form of exercise that works your muscles and joints and also helps ease your mind. It can be done almost anywhere and requires minimal supplies. And the benefits are many and accessible for yoga beginners and seasoned yogis alike. 

In this blog post, we’ll break down some of the benefits people get from yoga, dispel some of the myths that might keep you from starting, and give you tips for how to cultivate your own yoga practice right here in Memphis. 

What are the benefits of practicing yoga?

Let’s start with some of the many benefits of yoga. Anyone who’s been to a yoga class and felt that beautiful stillness of the mind and body that comes during the final rest and integration period, called savasana, knows inherently that there are many physical and mental benefits to their practice. There’s a reason yoga has been practiced for thousands of years, afterall. And over the past few decades, science has been catching up. There’s a constantly growing body of research on the benefits of yoga, both physical and mental. 

Physical benefits of yoga

If we take yoga from a physical exercise perspective, we can think of it as being composed of body-weight exercises. For example, a common body-weight exercise is a push up, which is essentially what you’re doing every time you come into Cobra or Downward-Facing Dog.

Body-weight exercises are often prescribed because they’re accessible for most anyone. They involve functional movements that you do with your body in whatever shape it’s currently in, and exercises can be adjusted for the person doing them. That’s true in yoga as well. For example, many beginners modify Downward-Facing Dog to Tabletop (aka hands and knees). 

The exercises are often functional because they echo movements you might take in real life, for example squatting or lunging movements (like those in Goddess pose or the Warrior poses) are used every time you have to get up off the floor or pick something up. And because you’re using a variety of movements, you increase flexibility over time and improve your aerobic abilities. 

All of this means you’re helping your body better prepare for the strains normal life puts on you every day, and the resulting benefits are many. The American Osteopathic Association lists some of the benefits of yoga as:

• Increased flexibility

• Increased muscle strength and tone

• Improved respiration, energy and vitality

• Maintaining a balanced metabolism

• Weight reduction

• Cardio and circulatory health

• Improved athletic performance

• Protection from injury

The asanas, or poses, in yoga practices take your joints through a wide range of motions, moving them and lubricating them. It turns out, this helps ease inflammation throughout the body, which can mean healthier joints and even hearts, according to Johns Hopkins Medicine. In fact, yoga has been proven to ease arthritis symptoms and build bone density in postmenopausal women. And when it comes to the heart and cardiovascular system, yoga has been proven to lower blood pressure and excessive blood sugar, according to Harvard Medical School. 

Yoga is also one of the first lines of defense prescribed for lower back pain by the American College of Physicians, and this speaks to the benefits of yoga on the spine. In addition to working the joints and going through many functional movements, yoga also concentrates on creating space in the spine. Forward folds, twists, and backbends — which you can make as gentle as you need — are integral to yoga practices and help work the spine. Plus, yoga works the core, which helps support the back muscles and give you better trunk support over time. 

Mental benefits of yoga

Yoga isn’t just a physical practice. Arguably the most important part of yoga practice is the breath, and one of the main goals of any yoga class is to sync your movement to your breath in a mindful way. By relaxing the body and the mind and focusing on steady, deep breathing, yoga is proven to lower stress. In fact, stress relief is one of the top reasons people in the United States say they practice yoga, according to the Yoga Alliance. 

These mental benefits also mean that yoga is beneficial for better sleep patterns, too. Yoga helps us wind down physically and can also help our bodies create more regular circadian rhythms and a more regulated nervous system. 

There are other benefits that are perhaps more difficult to prove, but certainly noticed by yoga practitioners. For example, yoga can help you create heightened sensitivity and awareness of your body. Yoga involves taking your senses, which are normally so focused on the external, into your body. Over time, you start to feel a deeper connection to your body. Your proprioception (or idea of where you are in space) improves, you might notice how different foods affect your body more, and you might become more in touch with your emotions and where they’re coming from. All of this can contribute to a heightened degree of control over your body, yourself, and your life.  

Do I have to be flexible to practice yoga? 

Yoga meets you where you are, so if you’re not currently your idea of “flexible,” you can certainly still do yoga. Plenty of people start without being able to touch their toes or not being able to fully get into every posture. Everyone starts somewhere! You don’t pick up a paintbrush and start with the Mona Lisa. Yoga is about developing knowledge, ability, and skill, just like everything else. 

One of the reasons yoga is accessible to anyone is because you can modify poses and practices to fit your body right now. That might mean using blocks under your hands to bring the floor closer to you, or doing some poses on the floor or hands and knees instead of standing. One of the benefits of modifications is that you learn where you are and how to support yourself in this moment. Instead of kicking yourself for what you can’t do, yoga encourages you to focus on what you can do right now. And that’s a practice you can take off the mat as well.

Do I have to be in shape to do yoga?

When I started doing yoga regularly, not only was I not “in shape,” I was at a physical low point. I was slowly recovering from injury, I was chronically fatigued, I was unhappy with my body. I also knew that I didn’t want to feel that way for the rest of my life. I began going to yoga and I would just lay on the floor in a lot of classes. I’d do what I could and when I didn’t feel like I could do anymore, I’d just stop. But I didn’t leave. Instead, I’d focus on my breath. And the breath is what got me to keep coming back. 

I saw beauty in the fact that I was creating a place for myself in my yoga practice. And the simple fact of the matter is that if you are consciously breathing, you’re doing yoga. So that’s what I focused on: cultivating ujjayi breath, observing sensations in my body, and just consistently showing up for myself in a way that I’d never truly done before.

Over time, my abilities and my confidence expanded. As I was able to do more, I wanted to do more, and that cycle fueled me. There’s a principle in yoga called krama where you work up to a goal by taking small steps. You work to your edge, then you back down a little. You work back up and back down a little. Eventually, your edge moves and your abilities expand. Just like in every other part of life, you can’t walk in and expect to do the same thing as the folks who’ve been practicing for years. You start where YOU are and yoga meets you there. And if that means you spend half of every class laying on the floor, so be it. Good for you for providing yourself the place and grace to do so. 

My story is certainly not unique. In fact, if you read about the yoga teachers at Delta Groove, you’ll see that yoga became a lifeline for many of us. And it can be for you too. 

Do I have to do yoga every day to see benefits?

The more you put into something, the more you get out of it, but you don’t need to start dedicating hours a day to yoga in order to see benefits. Many people notice a calmer mind and more relaxed body after just a single class. 

One of the pitfalls of trying to start a new habit or routine is all or nothing thinking. We have a tendency to think that if we’re not going all in, we might as well be doing nothing. That’s a fallacy in many areas of life, and yoga is one of them. The key to starting any new routine is to take the first step. Commit to attending a class per week and see how you feel. If you enjoy the class and it makes your body feel good, maybe you’ll want to start doing more. Start small, observe the results, and go from there. 

Beginner yoga in Memphis

Delta Groove Yoga in Memphis provided me with the perfect place to be a beginner. I felt at home in a studio where people of all backgrounds, ages, abilities, shapes, and sizes came together. I was — and still am! — encouraged by teachers who provide modifications for poses to make them accessible to everyone. And one of the things that kept me coming back was the community that I developed at the studio. 

One of the most important things to remember as you begin your journey into yoga is that it is for you and only for you. I assure you that there is not a teacher at the Groove who is judging your ability to get into a pose. The thing that impresses us the most is the ability of our students to take care of their own bodies and meet themselves fully where they are today. So a few tips:

Tell your teacher if you’re new to yoga. They’ll make sure to provide you with some ideas for modifications and tips on how to use props and they’ll keep a general eye on you to provide support along the way. Yoga teachers love nothing more than helping new students grow their love for yoga. 

Remember that it’s your practice. You’re doing yoga to benefit you, not to prove anything in class. If you need a break, take a break. If you need to skip a pose, do it. If a teacher cues a pose that doesn’t feel good in your body, just come out of it. And that goes double if it feels like joint pain. In yoga, we work with our edge, and that might mean effort and it can mean muscle soreness, but it should never mean pain.

Embrace the beginner mindset. There’s no graduating from yoga. No matter how long you’ve been practicing, there’s always something new to learn — and that’s part of what makes yoga so interesting! It’s a journey into your body and how things feel in your body. So continue to listen to cues and search for them in your body. Continue to inquire into what different poses feel like and how making small micro adjustments in your body changes the pose, maybe giving you exactly what you need out of that pose. Yoga is a process of self discovery and it never ends. Treat every class like it’s your first class and you’ll learn something new every time. 

Find the right class for you. Delta Groove offers more than 40 classes per week, ranging from gentle to slow flow to vinyasa to kundalini. There’s no better way to find the right class for you than to try a number of classes, so don’t be shy about checking a class out and adjusting the class for your body. 

Read more about our yoga classes and find the right one for you. There’s no better time than now to start your yoga journey. See you on the mat! 

Yoga is for Everyone! Yoga Classes in Memphis to Fit Your Needs

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.

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! 

Finding Light in the Labyrinth of Grief: How Kundalini Yoga Became My Lifeline

Grief is a labyrinth, with twists and turns that can leave you feeling lost and untethered. This past year, as I grappled with the unimaginable loss of my child, I found myself reaching for anything that could anchor me. That lifeline came in the form of Kundalini yoga at Delta Groove Yoga—a sanctuary where healing, community, and a sense of sacred purpose converge.

I came to Delta Groove Yoga not knowing anything about Kundalini yoga. At the time, I was simply searching for a space to claim as my own while parenting a suffering child whose pain I couldn’t ease. I didn’t anticipate the profound transformation this practice would bring. I had been practicing for six months when my child, Jack, died. No one is ever prepared for the devastation of losing a child, but those six months had helped me grow muscles I didn’t know I’d need.

Kundalini yoga is not only about toning your body or sculpting muscles. This is not a gym. It’s a practice that nurtures the soul, one that Delta Groove has cultivated with care and reverence. The rhythmic chants, meditations, and kriyas (movement sequences) became a refuge, grounding me in the present while opening my heart to the expansive oneness of the universe—a place where I believe Jack continues to exist.

What’s special about this practice is that you don’t have to be religious to benefit from it. The spirituality cultivated in Kundalini yoga at Delta Groove isn’t about dogma. It’s about understanding and embracing what it means to be human. It’s about connecting with yourself and others, finding peace in stillness, and discovering the depths of resilience and wonder within.

From the moment I first walked through the doors, I felt something different. The studio radiates a sense of sacredness that’s immediately calming, but it’s the people who make it extraordinary. The teachers hold space with compassion and wisdom, offering words that seem to land exactly where you need them. The students create a community that is unspoken but deeply felt. I’ve seen tears flow freely without judgment. I’ve shared knowing nods with others who, like me, are navigating their own storms.There is no judgment here, only connection.

In the chaos of grief, the community at Delta Groove Yoga sustained me. They offered more than solace—they gave me a lifeline. They allowed me to connect to myself and to something much greater, reminding me that even amid unimaginable loss, there is wonder, unity, and a deep current of life that continues.

Christmas decorating night, 2023. Lucy, me, Jack, Virginia Grace, Clarabelle & Kalki

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