Gentle 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 and is accommodating for beginners or those that struggle with immobility, balance issues, or any other condition.  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.  This class is suitable for all levels of experience. 


 Senior Yoga for Balance 

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, and flexibility while bringing peace into the body, mind, and spirit.  This class is suitable for all levels of experience. 


A gentle class for mature adults with a focus on enhancing strength, coordination and flexibility while still bringing peace into body, mind, and spirit. 

Senior Yoga for Strength


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.


Gentle Yoga Flow

This class offers nurturing, kindness, and compassion for the body, regardless of whether the student is a beginner, returning to yoga to build strength after an injury or someone who wants a gentle yoga class.

Gentle Yoga Flow moves slowly and mindfully to allow the student to move safely into each pose.  We will get to know and fine tune the basic yoga postures at a slow and meditative pace.  Respecting the varied nature of each student’s body and range of motion we will connect the basic postures into a gentle meditative flow allowing the breath and gentle movement of the body to connect.

Come relax, relieve stress and learn to enjoy the gentle yoga journey!


 Yoga for Relaxation

Explore Yoga poses while focusing on bringing peace to the body, mind and spirit. This class is suitable for all levels of experience. 


Flow and Align 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. 


Flow and Hold Yoga

The first half of this class uses a gentle, flowing sequence of commonly praticed Yoga poses in order to warm up the muscles of your body. The second half of this class wil slow down and relax into solo poses, holding these poses for a few minutes. This deeply relaxes the body, challenges the muscles, and allows the mind to enter a meditative state. 


Core Class (Pilates) 

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.


This class is a series of standard Yoga poses to strengthen the muscles and joints, increase flexibility in your body through gentle stretching, and relieve stress. There will be an emphasis on toning the abdominal muscles, strengthening the spine and lower back, and melting away excess tension to bring balance into the body and mind. This class is suitable for all levels of experience. 

Yoga for MindBody Balance


Join Sarah for a gentle flow (mostly seated and kneeling, minimal standing) engaging our muscles to prepare the mind and body for relaxation and release in Yin Yoga poses. In our Yin Yoga poses we will use blankets, bolsters, pillows and blocks will be used and provided to support our body in poses on our mats to help us relax the muscles and melt into each pose. Through verbal guidance and different techniques we will work to keep our minds clear of any outside thoughts or distractions and work to keep our mind focused inward.

Yoga Fusion


Join Sarah for a journey into the mind and body. We will learn how to create space and length in the body through stillness and relaxation of our muscles while keeping our mind focused on our breath and the releasing of the body. Blankets, bolsters, pillows and blocks will be used and provided to support and help relax our muscles and melt into each pose. Through verbal guidance and different techniques we will work to keep our minds clear of any outside thoughts or distractions and work to keep our mind focused inward. 

Center and Release Yin


Kids Yoga

For kids ages 8-12 years old. A wonderful after school activity for your young ones! During our class we will explore Yoga poses, meditation and mindfulness through songs, games and acitivities. 


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. This class is not being offered throughout the summer. 

Prenatal Yoga



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