top of page

Yoga Classes at the Zen Center Athens

On-site and Online Yoga Classes in Athens. The group classes are held on a weekly basis throughout the year.

Hatha Yoga in Athens

Wednesday & Friday
Morning Hatha Yoga
09:30 - 11:00

Nada Yoga in Athens

Tuesday & Saturday
Yoga Nidra & Antar Mouna
17:15 - 18:15

Meditation in Athens

Tuesday & Thursday
Evening Hatha Yoga
18:30 - 20:00

Weekly Yoga Classes in Athens

The Yoga classes with Alexandra are inspired by the teachings of Vanda Scaravelli (Awakening the spine), her training in Ashtanga Vinyasa Yoga and the system of yoga Satyananda. She forms these classes in a way that establishes the union between body and mind, using basic asanas from the field of Hatha Yoga. The aim is to develop an intuitive approach and the ability to listen to our bodies.

The Yoga classes with Antaratma Thodoris Chiotis are based on the Hatha yoga discipline and include body and mind practices. They consist of asana, pranayama, meditation techniques, and Yoga Nidra, a deep relaxation technique inspired by the Satyananda Yoga tradition.


All the classes are suitable for both beginners and more advanced students.

Yoga Nidra session at Zen Center Athens

Yoga Nidra, or "yogic sleep," is a deeply relaxing and transformative practice that originates from the ancient teachings of yoga. It is a guided meditation technique that induces a state of conscious relaxation, promoting physical, mental, and emotional well-being. In Yoga Nidra, the practitioner remains in a state between wakefulness and sleep, where profound healing and self-discovery can occur.


Yoga Nidra has its roots in the yogic tradition and was systematized and taught by Swami Satyananda Saraswati. It draws upon the principles of pratyahara (withdrawal of the senses), relaxation, and meditation.

The Practice:

A Yoga Nidra session is a guided practice. During the practice, you lie down in a comfortable and relaxed position, in Savasana (corpse pose), with eyes closed. The instructor then leads you through a systematic process of relaxation and self-awareness.

Progressive Relaxation: The practice usually begins with rotation of consciousness, where you focus your attention on different parts of your body, consciously releasing tension and stress. This helps you relax both physically and mentally.

Breath Awareness: Breath awareness is a fundamental aspect of Yoga Nidra. You learn to observe your breath without trying to change it. This awareness helps calm the mind and deepen the state of relaxation.

Visualization: In Yoga Nidra, you are guided through visualizations or guided imagery exercises. These can help you tap into your inner creativity, emotions, and desires, promoting self-discovery and healing.

Intention Setting: Another key element is the setting of a "Sankalpa" or intention. This is a positive affirmation or resolution that you bring to mind during the practice. The deep state of relaxation makes the mind more receptive to positive suggestions and intentions.


  • Stress Reduction: Yoga Nidra is known for its stress-reduction benefits, as it helps activate the relaxation response in the body.

  • Improved Sleep: Regular practice can improve the quality of sleep and help with insomnia.

  • Enhanced Creativity and Focus: It can boost creativity and concentration.

  • Emotional Healing: Yoga Nidra can help release suppressed emotions and promote emotional well-being.

  • Spiritual Growth: Many practitioners find it deepens their spiritual connection and self-awareness.


One of the significant advantages of Yoga Nidra is that it is accessible to almost everyone, regardless of physical fitness or experience. All you need is a quiet space, a comfortable surface to lie on, and a guided session.

In summary, Yoga Nidra is a powerful practice that allows you to experience profound relaxation and tap into the healing potential of your own mind. Regular practice can lead to improved physical and mental health, reduced stress, and a deeper connection with your inner self. It's a valuable addition to a holistic well-being and personal growth approach.

yoga classes athens greece_edited.jpg

Antar Mouna Meditation practice at Zen Center Athens


Antar Mouna, also known as "Inner Silence" or "Inner Reflection," is a meditation technique developed by Swami Satyananda Saraswati. In Satyananda Yoga, Antar Mouna is often taught as an essential practice to cultivate mental clarity, self-awareness, and inner peace. 

1. Preparation:

Find a quiet and comfortable place for your practice.
Sit in a comfortable meditation posture, such as Sukhasana (Easy Pose) or Padmasana (Lotus Pose), with your spine erect.
Close your eyes gently and relax your entire body.

2. External Awareness (Stage 1):

In the first stage, you'll bring your awareness to external sounds. Simply listen to the sounds in your environment without judgment or attachment. Observe each sound as it arises and passes away.

3. Spontaneous Thoughts (Stage 2):

In this stage, shift your attention from external sounds to the thoughts that arise spontaneously in your mind.
Become a silent observer of your thoughts. Watch them as if you are witnessing a stream of consciousness. Don't engage with or judge your thoughts.

4. Spontaneous Emotions (Stage 3):

Transition your awareness to your emotions. Observe any emotions that arise within you without getting involved in their content. Witness them with equanimity.
5. Visual Images (Stage 4):

In the fourth stage, you'll observe visual images or mental pictures that arise naturally in your mind's eye. These can be memories, fantasies, or spontaneous mental images.

6. Resolving Conflicts (Stage 5):

After observing these mental images, you may encounter any conflicts or opposing thoughts and emotions. In this stage, you'll allow these conflicts to surface and observe them without taking sides or trying to resolve them.

7. Inner Silence (Stage 6):

Gradually, let go of observing external sounds, thoughts, emotions, and images. Shift your awareness to the space between your thoughts and emotions, cultivating a sense of inner silence and stillness.

8. Emerging from Meditation:

When you are ready to conclude the practice, take a few deep breaths, become aware of your physical body, and gently open your eyes. Take a moment to reflect on your meditation experience. Antar Mouna is often practised as a foundation for other advanced meditation techniques and as a means to develop mindfulness, self-awareness, and the ability to observe the mind without attachment.

yoga classes athens greece_edited_edited
yoga classes athens greece_edited.png

Nada Yoga Classes Athens 

Nada Yoga focuses on the use of sound and music as a means of achieving spiritual enlightenment and self-realization. "Nada" means "sound" in Sanskrit, and Nada Yoga involves the exploration and experience of sound in various forms, including vocal chanting, singing, listening to music, and meditation on sound. The goal of Nada Yoga is to connect with the inner self and the divine through the vibrational qualities of sound.

Here are some key aspects of Nada Yoga classes:

1. Sound Meditation: Nada Yoga classes often begin with sound meditation, where participants sit in a comfortable position and focus their attention on specific sounds, such as mantras or instrumental music. The aim is to calm the mind and achieve a state of inner peace and heightened awareness through sound vibrations.

2. Chanting and Mantras: Participants engage in chanting or reciting mantras, specific sound vibrations with spiritual significance. The repetition of these sounds purifies the mind and opens us to higher states of consciousness.

3. Listening to Music: Nada Yoga classes include sessions where participants listen to devotional and spiritual music. The intention is to create a harmonious and meditative atmosphere that helps individuals connect with their inner selves and the divine.

4. Singing and Vocal Exercises: Singing is an important part of Nada Yoga. Participants engage in vocal exercises and singing to experience the power of their own voice and the vibrations it creates. This can lead to a sense of inner resonance and harmony.

5. Theory and Philosophy: Nada Yoga classes also incorporate the study of the philosophical aspects of sound and vibration in various spiritual and yogic traditions, including the concept of "Shabda Brahman" (the sound of the divine) in Hindu philosophy.

6  Individual and Group Practice: Nada Yoga can be practised individually or in a group setting. Group classes often create communal energy that enhances the experience of sound and its transformative effects.

Nada Yoga is not just about the external sounds but also the inner sounds and vibrations that can be experienced through deep meditation and self-exploration. It's a unique and powerful form of yoga that can lead to profound spiritual experiences and personal transformation.

Come for a journey into the magical and healing world of Nada Yoga using mantras and the human voice guided by Antaratma Thodoris Chiotis. Mantras are combinations of sounds that create a powerful energy field, capable of bringing harmony to all levels of human existence, broadening the mind and bringing the experience of awareness. During these Nada Yoga meetings, you will have the opportunity to get to know and use your voice by:

  • Voice tuning with the notes and the chakra

  • Repeat AUM in different ways

  • Study of the Mahamrityunjaya mantra and Gayatri mantra.

  • Kirtan

Private Yoga Classes in Athens 

Private classes are an ideal way to develop your practice and deepen your understanding of the subject methodically, especially if you are a beginner. 


The Yoga instructor can have a close relationship with the student, while knowledge and experience are transmitted in a personalized way, covering the student's particular needs. Individual courses are very appropriate in case of illness, at the beginning and end of pregnancy, and in the postnatal period.


They are also ideal if the student's working times do not allow him to attend regular group Yoga lessons.

Yoga for Pregnancy

Pregnancy Yoga Athens Greece

Pregnancy can be a milestone in a woman's life. Much is happening on all levels, both for her and the baby. Yoga practice during pregnancy will increase the mother's energy levels, giving her and the baby oxygen and vital energy, using breathing and asana as tools.


It will help the expectant mother cultivate meditative awareness to effectively deal with the challenges of childbirth and raising a baby. Everyone says it's magical to be a parent, but no one claims it's easy. Motherhood has the potential to be a rich experience when we use the tools and available knowledge.

Pregnancy Yoga Athens
  • Facebook
  • Instagram
  • LinkedIn
bottom of page