Zen Flow2020-08-09T08:53:00+01:00

Online Classes

While the studio remains closed, our instructors are running some fantastic online classes. Your safety while exercising at home is important to us so please read the following guidelines:


  • That you have sufficient space around you to exercise and that the floor space around you is clear of any hazards
  • There is sufficient heating, lighting, ventilation and hydration

In addition, the following disclaimer applies in respect of any pre-recorded sessions:


To reduce and avoid injury, you will want to check with your doctor before beginning any fitness programme. By performing any fitness exercises without supervision, you are performing them at your own risk. Our instructors will not be responsible or liable for any injury or harm you sustain as a result of this fitness programme, DVD, online fitness video or information shared on our website. This includes emails, videos and text.

Online Classes:

Here is what some of our instructors are offering during the temporary studio closure:

Mary is offering online classes via Zoom and free pre-recorded classes via her YouTube channel ‘Yoga Fitness with Mary’


Please email mary@eska.co.uk for further information.

Elliott is offering online classes via his website. Please visit www.yogamvmnt.co.uk for further details of how to join in.

Rosie is offering online classes via Zoom. Contact Rosie via her Facebook page Rosie Farrell.

Chloe is offering online classes and you can join in by emailing her chloe@chloeyoga.co.uk or visit her website www.chloeyoga.co.uk.

We hope you enjoy taking part and thank you for your continued support.

Stay safe and warm wishes from the

Zen Flow Team

Yoga and Pilates

Zen Flow Yoga and Pilates classes are taught by a team of highly experienced Instructors.  Classes are fun and friendly, we welcome all abilities, including complete beginners.   All equipment is provided and classes take place in the upstairs studio at The Dojo Norwich.


Yoga & Pilates will help you to:

  • Develop flexibility and strength
  • Improve posture
  • Increase fitness
  • Tone muscles
  • Increase energy levels
  • Focus your mind and relax

Attend a Class

Classes are available throughout the week.  Please reserve your place in class via the ‘Book Now’ button.  Classes are paid for by cash or card at The Bonsai Café in The Dojo Norwich.  Classes cost £7 for a single class or £35 for a 6 class pass (2 month expiry date).  You will be issued a class pass which you hand to the instructor prior to the class commencing.

Award Winning!

Our instructor Mary was awarded the best Yoga and Pilates Instructor 2019 at the Muddy Stilettos Awards.  We love to work with our local community so if you are interested in collaborating or arranging a bespoke well being class for your business please get in touch!

What is Yoga?

Yoga is a form of exercise that focuses on strength, flexibility and breathing to boost physical and mental wellbeing. The main components of a yoga class are asanas (postures) and movements designed to increase strength and flexibility. Breathing is actively encouraged throughout the class and a relaxation exercise (savasana) is practised at the beginning and/or end of class. You will leave class feeling energised and relaxed.

Yoga is a fantastic form of exercise but also complements many sports and fitness activities because increased flexibility helps develop technique and aid training recovery.

Suitable for: All abilities

What is Pilates?

Pilates consists of low-impact flexibility and muscular strength and endurance movements. Regular Pilates practice can help improve posture, muscle tone, balance and joint mobility. Pilates complements other sports as it helps develop strength and flexibility while avoiding the risk of injury. It is also suitable for first time exercisers because it is slow and controlled. Pilates helps to reshape your body, enabling it to become longer, leaner, stronger and more toned.

Pilates plays a key role in many injury rehabilitation programme as it rebalances your body and brings it into correct alignment. It is particularly recommended for those who suffer from chronic back pain, sports injuries, osteoporosis, osteoarthritis, RSI and stress related illnesses.

Suitable for: All abilities

Zen Flow Class Timetable

Time Class
10.00am – 11.00am Yoga – All Levels
6.30pm – 7.30pm Fitness Yoga – All Levels
Time Class
6.30pm – 7.30pm Yoga – All Levels (6 Week Beginner Course starts Tuesday 14 January 2020)
7.35pm – 8.35pm Yoga – All Levels
Time Class
6.30pm – 7.30pm Pilates – All Levels
Time Class
6.30pm – 7.30pm Yoga (All Levels) – NEW CLASS!
Time Class
No Classes No Classes
Time Class
9.00am – 10.00am Yoga –  All Levels
10.05am – 11.05am Yoga –  All Levels
Time Class
9.30am – 10.30am Pilates – All Levels
10.35am – 11.35am Pilates – All Levels (6 Week Beginner Course starts Sunday 19 January 2020)

Instructor Team

Our experienced instructor team deliver high quality tuition.  Each class is adapted to suit all abilities including complete beginners with modifications for different exercises.  Instructors demonstrate and assist throughout the class.

Mary Hitchings – Yoga

Mary has been teaching since 2010 and is qualified to teach Freestyle Fitness Yoga, Karate and Fitness/Personal Training. Passionate about all things health and fitness, Mary discovered her love for Yoga when she was pregnant as it enabled her to remain fit and strong. She continued to practice alongside her martial arts and gym training before qualifying as an instructor in Freestyle Fitness Yoga. Her Yoga teaching is often inspired by her martial arts experience and pays particular emphasis to core strength, technique and alignment. Mary teaches Yoga on Monday and Saturday mornings and runs our Beginner 6 Week Yoga courses.  Mary is the proud winner of the Norfolk Muddy Stiletto Award for ‘Yoga Instructor of the Year’ 2019.

Vicky Johnson – Yoga

Vicky is a highly experienced instructor and has been teaching fitness classes for 20 years. Her love of exercise began from a very young age as a dancer progressing to fitness classes, running and swimming.

After leaving the Royal Navy she became qualified as a group exercise instructor and taught a variety of fitness classes including aerobics, spinning and Boxercise. She has always practised yoga alongside her own training and loved how it enabled to keep her body strong and flexible. It was this passion for yoga and the results it gave her that motivated Vicky to qualify as a fitness yoga instructor 3 years ago. Vicky teaches our Monday evening Fitness Yoga class.

Chloe Tucker – Yoga

Chloe had her first taste of Yoga when backpacking across Nepal and India and a couple of years later discovered Vinyasa and Ashtanga Yoga whilst studying at university. Chloe fell in love with the creativity and emphasis on moving with the breath in Vinyasa Flow Yoga. A regular Yoga practice equipped her with the tools to calm her mind and unwind as well as building a strong, healthy body.

In January 2019, Chloe returned to India to train in Ashtanga Yoga and Vinyasa Flow and is a 200 hours accredited Yoga teacher. Chloe now teaches Vinyasa style classes which balance the meditative and physical power of yoga.

Chloe teaches our Tuesday evening Yoga classes at 6:30pm and 7:35pm.

Roisin Farrell – Pilates

After suffering with a creaky back for years, Roisin discovered Pilates and found the exercises strengthened her back and core like no other sport she had tried. Her personal progress with Pilates inspired her to train with the Future Fit School Of Pilates and qualify as an instructor. Roisin teaches in a caring and encouraging manner paying particular attention to technique. She is delighted to see her her clients progress in short periods of time, with their balance, posture, core strength, body awareness and confidence. Her classes are inclusive, mixed ability, gentle but concentrated exercise. Roisin teaches Pilates on Sunday mornings and will be starting 6 Week Beginner Pilates courses in the new year.

Elliott Greenleaf – Yoga

Elliot has been practicing yoga for over 2 years with a strong dedicated morning practice lasting 2 to 3 hours a day. Having always loved sports and movement, Elliott turned to yoga after completing a degree in Game Design to reconnect with himself. He completed his 200hr yoga teacher training with Dylan Werner, an international yoga teacher. Elliott teaches a challenging Vinyasa class which is suitable for all. He hopes to share his yoga journey and practice with you.

Elliott teaches our Monday evening Yoga class at 6:30pm

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Venue Address & Contact Details

Zen Flow at The Dojo Norwich

3 Burton Road,

Norwich, NR6 6AX

Telephone:  07793 556562

or 01603 418751 (The Dojo Office)