Arm Balance Workshop



This workshop is designed for practitioners at all levels. In this workshop, we will start off with a practice to warm up the body, then go over the components of the arm balance basics.


Frances will break down how to get into and out of the arm balance poses safely and effectively.  Poses covered include crow pose, side crow pose, eight-angle pose, flying pigeon, etc.

When: Saturday, May 8th, 2021

Where: ZHY North

Time: 2 - 4pm

Investment: $25  Annual & Total Zen Students receive 15% off / Soul Members 10% off

Heat: Non-Heated 


Bring: Students should bring water & a mat


STRONGLY RECOMMENDED: Attendance of at least 1 normally scheduled yoga class per week.  Class is for Beginner to Intermediate.

STUDIO POSTER - 05.08.21 - Arm Balance W
3 Part Self Care Summer Series

Summer three-part self-care series for body, mind and energy

This three-part self-care series is designed for all-level practitioners to explore other alternative and mindful practices that harmonize the body, mind and energy balance.

You may attend individual session or all three to experience the wholeness of this series.

Self Care for the Body- Part 1


Restorative Yoga & Yoga Nidra

We will start our series with a 40-min Restorative Yoga and Yoga Nidra. Whether you have an active or busy lifestyle, are currently participating May challenge, or have chronic fatigue in your body, Restorative Yoga is suitable for beginners and practitioners of all levels to relax and restore our bodies in a very gentle and safe manner. Restorative yoga is a restful practice that holds poses for a longer duration using props like yoga blocks, blankets, and bolsters, so that the body does not create or engage in any “work”. It is a practice of deep relaxation that emphasizes the meditative aspect of yoga—the union of body and mind.


We will end the practice with a 20-min Yoga Nidra, which is a form of guided meditation also known as “yogic sleep” or “effortless relaxation”. The practice draws our attention inwards, and we learn to surf between the states of wakefulness and sleep, where our body finds its natural state of equilibrium – the breath balances and becomes quiet, unconscious and conscious aspects of the mind reveal themselves, and we fall into an innate state of deep, blissful awareness.


Date: Saturday, May 22nd

Time: 2- 3:15

Location: South studio (Princess Anne)

Investment: $28 single session (Total Zen Members receive 15% off) or $78 for all three series (discount included for all three)


Notes: bring mat, water, blocks, bolster, pillow or blanket. Room is non-heated.

Self Care for the Mind- Part 2
ZHY South
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Myofasica & Acupressure Point Yin Yoga

We will start our second series with a special Yin Yoga practice that incorporates myofascia release and acupressure point application. Yin Yoga is a beautiful and complex practice of long, passively held floor poses, is deeply nourishing and has myriad benefits for any yoga practitioner. We will apply pressure into certain myofascia region around shoulders, back, and hips with tennis ball for fascia release. We will also learn how to apply pressure along acupressure points to release common ailments such as headache, indigestion, and back pain. On a mental and emotional level, the practice allows the body to drop down into the parasympathetic nervous system, and therefore becomes deeply healing and nourishing, perfectly preparing us for a guided meditation at the end.

Date: Saturday, June 26th

Time: 2- 3:15

Location: South studio (Princess Anne)

Investment: $28 single session (Total Zen Members receive 15% off) or $78 for all three series (discount included for all three)


Notes: bring mat, water, blocks, bolster, and two tennis balls. Room is non-heated.

If you are new to the practice, tend to stick to warm/hot yoga classes, and shy away from Vinyasa Yoga classes because you're not sure what that word "vinyasa" even means or it seems intimidating, then we have something for you!!!!

Self Care for Energy Balance- Part 3

Introduction to Qi Gong

Energetic balance is the place where you are awake but relaxed, calm but energized, and grounded but dynamic. We will end our series with an introductory practice of Qi Gong. I invite all practitioners to be open minded to explore this ancient practice that has many similarities to Yoga. Qi mean vital energy force, and Gong means practice. Qi Gong is an internal process that has external movements. When practiced regularly with conscious breathing and mindful awareness, Qi Gong stimulates the body’s inherent healing energy and fosters its healthful flow throughout the body, just like Yoga does. In addition to health maintenance, Qi Gong is especially valued for its regenerative qualities supporting individuals with minor or serious illnesses, injuries, energy blocks whether deficiencies or excesses and emotional/spiritual imbalances.


We will start with a brief 15-min lecture of what Qi Gong means and is all about. Then we will learn certain way of breathing, and we will move on to a very simple yet discrete series of movement to allow you to experience energy in your own body. We will incorporate some slow and gentle Tai Chi style movements, breathing, energetic practices, as well as standing mediation that improve the circulation and balance of the body’s vitality life force energy – Qi. In fact, in the ancient time, Qi Gong is called the Art of guiding and moving energy. The basic movements are relatively easy to learn and to practice at home, providing the additional value of discernible benefits with a modest investment of time. This will wrap up our entire self-care series for participating students.


Date: Saturday, July 17th

Time: 2- 3:15

Location: South studio (Princess Anne)

Investment: $28 single session (Total Zen Members receive 15% off) or $78 for all three series(discount included for all three)


Notes: bring mat, water, and wear comfortable loose cloths. Room is non-heated.

Part 3 - Summer Series - Part 3.jpg
Yoga for Veterans Initiative
Yoga for Vets - 4 classes free.jpg


This will be ongoing for any new active duty or Veteran to Zen Hot Yoga.

You can receive your first 4 classes for FREE (to be used in 30 days).


Yoga has proven to be beneficial to our military and veterans for many reasons including anxiety and PTSD.  Yoga is a great alternative to other drugs and therapy and can calm the nervous system and help heal physical and emotional trauma.  One of the most important things for veterans, and for human beings in general, is to find a group of people or a community who support and understand them. Practicing yoga with other veterans can be a great opportunity to bond and share a calm – and even spiritual – connection. 


Over 20 Veterans a day commit suicide.  We want to be a safe place for healing and connection.  We hope you will take advantage of this offering. 

If you or someone you know is thinking about suicide, please reach out for help.

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