Spinal Unwinding Yoga 

Spinal Unwinding Yoga is about feeling better not mastering yoga poses.  Spinal Unwinding uses safe and effective yoga poses to stretch tight facilitated muscle groups and strengthen weak inhibited muscle groups within the body's core, from the base of the skull down to the knees.  This will bring the body back into balance, decrease pain and improve overall health.  This class will also focus on stress relief and body awareness while restoring postural alignment through standing poses.  Every class will begin with a meditation, breath work and warm-up.  The middle of the class incorporates postural alignment exercises and poses linked with breath and stretching. Class ends with a guided relaxation and rest.  

Gentle Spinal Unwinding Yoga

Gentle Spinal Unwinding uses the same principles as the regular Spinal Unwinding class but is done entirely with floor exercises to be especially accommodating for beginners or those that struggle with immobility, balance issues, or any other condition.  Although this class includes modifications, it still offers the same benefits as the regular class with gentle and effective movement.  It beings with a meditation and breath work warm-up and ends with a guided relaxation and rest.    

 Senior Yoga 

According to the U.S. Centers for Disease Control and Prevention, one in four Americans aged 65+ falls each year.  To prevent this, scientific research supports integrating yoga therapy to help improve flexibility, balance, and coordination thus preventing future falls.  This class is a gentle experience for mature adults focusing on enhancing breathing, balance, coordination, strength and flexibility while bringing peace into the body, mind, and spirit.  Class begins with a short meditation and warm-up.  

Chair Yoga 

This class is designed to reach out to people who would not be inclined to attend a "regular" yoga class.  Every class is tailored to the individuals who attend and is suited for those with physical challenges or those that do not want to get down on the floor.  At Universal Yoga and Massage Center we make yoga for every body.  The classes are suited to people with physical challenges such as Multiple Sclerosis, Parkinson’s Disease, osteoporosis, neurological conditions, fibromyalgia, and joint replacements. We also welcome students challenged by arthritis, asthma, diabetes, heart disease, cancer, or high blood pressure. The teachings in these classes incorporate mindfulness techniques; breathing practices to address endocrine, immune, and neurological function; small motor control exercises, strength conditioning for the joints, stretching and lengthening of restricted muscles, balance and proprioception exercises, and poses for deep relaxation of the mind and the body. Each class finishes with a relaxation meditation to integrate the movements of the practice into muscle memory and to quiet the mind.

Hatha Yoga  

Get to know the basic yoga postures at a slow and meditative pace without holding the poses for too long.  Very relaxing and stress relieving.  Great class for beginners, people returning to yoga to build up their strength or for someone who just wants a gentle yoga class.  

Flow and Align Mixed Level Yoga

This class focuses on connecting asana (poses) with breath, flowing from one asana to the other to build strength, flexibility, focus, balance and peace in the body, mind and spirit.  Time is taken on proper alignment for safety and strengthening.  Modifications are offered so that many levels of students can participate. 

Men's Yoga 

A mix of traditional yoga poses linked together to create a flow.  Focuses on breath work and includes brief meditations.  This class will improve your flexibility, balance, and core strength all while lowering your stress levels.  It is suitable for both beginner and intermediate level male students.  

Prenatal Yoga 

Prepare your body to give birth.  This class has all of. the specific modifications needed during pregnancy.  Some of the benefits of prenatal massage is improved sleep, decreased stress and anxiety, increased strength, flexibility and endurance of muscles needed for childbirth, and decreased lower back pain.  


The purpose of Pilates training is to uniformly develop the body and mind through a specific approach to exercise while requiring mental concentration that enhances the mind-body connection.  All Pilates exercises are taught adhering to the Six Traditional Pilates Principles: Concentration, Control, Physical Centering, Flowing Movement, Precision and Breathing.  

Still not sure what class is right for you?

Give us a call at (315) 210-6333 and we will be happy to make sure you are comfortable and ready for class