Women's Self-Defense

Join us for [Muay Thai](https://en.wikipedia.org/wiki/Muay_Thai) kickboxing at [OSMA in Herndon, VA](https://www.virginiabjj.com/): an energetic morning class focused on striking technique, conditioning, and controlled sparring. 🔥 This adult (16+) class combines **technical instruction, pad work, partner drills**, and **cardio training** to build real-world skill and endurance in a safe, structured setting. Beginners and experienced students alike will learn how to apply the principles of **Muay Thai: *The Art Of Eight Limbs***, through precise **strikes**, **timing**, and **defense**. Classes take place every **Saturday** at **10:00 AM**. The **drop-in fee is $20**, payable on-site, and note that we are located in **suite #130**. Come train with us and see why so many in [Northern Virginia](https://en.wikipedia.org/wiki/Northern_Virginia) choose One Spirit Martial Arts for top-tier martial-arts instruction. **Frequently Asked Questions (FAQ)** Q: Is this class suitable for someone interested in **boxing**? A: Yes! Muay Thai shares many of the same **striking fundamentals** as [boxing](https://en.wikipedia.org/wiki/Boxing), including **stance**, **timing**, and **defensive movement**. Students searching for boxing gyms in [Herndon, VA](https://en.wikipedia.org/wiki/Herndon,_Virginia) or Northern Virginia train at OSMA to develop **solid punching technique** along with **kicks**, **knees**, and **elbows**.

Covid Alert: We will start having classes again at Canal Park on Wednesdays and the dojo on Saturdays. Please bring your own hand sanitizer, and a mask are a must! We'll practice from a safe distance from each other; and progress from there. On Saturdays, class is limited to the first 5 persons to rsvp (until further notice) "DC Kali" is an official training group for FCS Kali. Our curriculum includes knifes, swords, stick-fighting, striking, and grappling; but we place a special emphasis on edged weapons. Please come out and learn some Kali. Our aim is to train hard, learn some sound defense strategies, and make friends along the way. Although FCS Kali is a combat-oriented systems that involves edged weapons, we provide a safe environment for learning w/o sacrificing realism in our training. We teach in small semi-private groups, allowing each individual student to progress as quickly as he or she can absorb the info being taught. Hope to see you all there. Mosi K. Jack, Esq. Training Group Instructor · FCS Manong (under Tuhon Ray Dionaldo) http://www.fcskali.com/ ) Filipino Combat Systems is an organization dedicated the preservation and promotion of all Filipino Martial Arts. Filipino Combat Systems(FCS) is an organization/system with members from around the world. FCS is based on Tuhon Ray Dionaldo's over 35 years of practicing various FMA (Filipino Martial Arts) styles. He's combine elements of each, into one system that's efficient, fast, concise, and logical. FCS members have extremely diverse backgrounds, and Martial Arts systems. We’ve all come together because of our love of the Filipino Martial Arts, and our unwillingness to become involved in the politics that has so often stifled our growth. Please pick one of the following class and fee combos: Drop-In Fee: $25/per class (after 1st free Saturday class) Monthly fees: $80/month (Wednesday park classes included for free), or Quarterly fees: $210/every 3 months (which comes to $70/month; includes the Wednesday park classes), or Wednesday Park only: $50/month • Cash and Paypal are preferred method of payment (online payments via Square are available at: https://squareup.com/market/dc-kali ) • One free trial class is permitted (but must rsvp ahead of class) • Equipment: if you have training knives, rattan sticks, training swords, and/or mma gloves bring them. If not, we may have a few extra. Training Videos http://www.fcskaliphilippines.com/fcs-curriculum-videos.html http://www.bloodnbonesgear.com/id5.html

This class will provide instruction into various concepts of **Jiu-Jitsu** as a form of **martial art**. Participants will have the opportunity to **study**, **practice**, and **experiment** with **submission holds** and **strategic fighting controls** that are the hallmark of the now famous methodology of Professional MMA athletes and professional combatives users. This **gi class** is held every **Tuesday** and **Thursday** and includes **one hour of instruction** and **30 minutes** (sometimes longer, TBD) of **open training**. Gis are available if you need one. Drop-in fee for non-members is **$20** which which can be paid on-site. Note that we are in **Suite #130**.

Our April book is "The Highly Sensitive Person" by Elaine Aron. Join us for exploring the fascinating trait of high sensitivity, in Dr. Aron's pioneering book! Researchers believe approximately 20% of the human population has this trait that affects every dimension of a person's life, including mental and physical health, relationships, and more. Curious if you are highly sensitive? Dr. Aron's Self-Test Questionnaire is available on her website. [Are You Highly Sensitive?](https://hsperson.com/test/highly-sensitive-test/) Also, there's recently been a documentary on the topic of high sensitivity, where Dr. Aron discusses the trait. Here is a trailer. The full movie is available for free on YouTube. [Sensitive: The Untold Story](https://www.youtube.com/watch?v=nXlOyGuvfVE) We'll start the meeting with each person sharing their name and one thing they found interesting or helpful about the book, then have open discussion. Here is the Amazon description of the book: "ARE YOU A HIGHLY SENSITIVE PERSON? Do you have a keen imagination and vivid dreams? Is time alone each day as essential to you as food and water? Are you noted for your empathy? Your conscientiousness? Do noise and confusion quickly overwhelm you? If your answers are yes, you may be a highly sensitive person (HSP) and Dr. Elaine Aron’s The Highly Sensitive Person is the life-changing guide you’ll want in your toolbox. Over twenty percent of people have this amazing, innate trait. Maybe you are one of them. A similar percentage is found in over 100 species, because high sensitivity is a survival strategy. It is also a way of life for HSPs. In this 25th anniversary edition of the groundbreaking classic, Dr. Elaine Aron, a research and clinical psychologist as well as an HSP herself, helps you grasp the reality of your wonderful trait, understand your past in the light of it, and make the most of it in your future. Drawing on her many years of study and face-to-face time spent with thousands of HSPs, she explains the changes you will need to make in order to lead a fuller, richer life. Along with a new Author’s Note, the latest scientific research, and a fresh discussion of anti-depressants, this edition of The Highly Sensitive Person is more essential than ever for creating the sense of self-worth and empowerment every HSP deserves and our planet needs."

This is our weekly training session. NOVA Jujutsu is a self-defense focused system incorporating Geri (Kicking), Atemi (Striking), Uke (Blocking), Tai Sabakai (Body Movement), Tai Hodoki (Escapes), Kansetsu Waza (Joint Locks), Nage Waza (Throwing), Shime Waza (Choking), Katame Waza (Grappling), Tantojutsu (Knife), Bojutsu (Bo), Kenjutsu (Sword), and Kata (Forms). Come on down to a class and see for yourself what this group has to offer. You will get a great workout! You will have an awesome learning experience! You will meet some good people! We look forward to meeting you. See you there. TAGS: japanese, martial arts, self-defense, jujutsu, jujitsu, juijitsu, bujutsu, defense, karate, koppo, kenjutsu, bojutsu, tantojutsu

Have you been thinking about trying self-defense training, but do not want a loud, aggressive, or overly competitive environment? This free intro class is a simple way to get started. Maryland Systema offers practical self-defense training for adults in Takoma Park with a focus on movement, awareness, breathing, posture, and calm under pressure. This class is designed for beginners and first-timers who want real-world self-defense training in a welcoming setting. You do not need experience. You do not need to be in top shape. You do not need a martial arts background. You just need to show up ready to learn. This is not a sport-based class built around winning points, memorizing routines, or trying to look impressive. It is a more practical approach to adult self-defense training that helps you stay balanced, aware, and functional when things feel uncertain. If you have been searching for self-defense classes in Takoma Park, beginner self-defense near you, or practical self-defense training for adults, this class is a good place to start. **What you will work on** * Breathing and staying calm under pressure * Movement that improves balance and mobility * Awareness and posture * Simple partner drills * Practical self-defense training for beginners **Who this class is for** * Adults new to self-defense training * Beginners looking for a low-pressure class * People who want practical self-defense instead of sport martial arts * Adults in Takoma Park, Silver Spring, Rockville, and nearby areas looking for realistic self-defense classes **What to wear** Please wear comfortable workout clothes. No uniform is required. **Why start with this class** This free intro class gives you a chance to experience the training, meet the group, and see whether Maryland Systema is the right fit for you before joining regular weekly classes. **RSVP** Reserve your spot and come try a beginner-friendly self-defense class in Takoma Park.

Jujutsu

**Women. Courage. Entrepreneurship with Sister Jenna and Srilekha Palle** Things are moving fast and we need to find inner courage to make ends meet and be ahead of the curve. Join Sister Jenna and Srilekha Palle as they offer steps and tools to guide participants to learn how to take that step of courage to grow and succeed. ***Sister Dr. Jenna*** *is a spiritual mentor, author, radio and TV personality, renowned speaker, and the founder of the Brahma Kumaris Meditation Museum located in Maryland. She hosted the popular America Meditating Radio Show and is a recipient of the President’s Lifetime National Community Service Award. Sister Dr. Jenna is a member of the Evolutionary Leaders Circle, a group of thought leaders from diverse disciplines in service to conscious evolution and was selected by Empower A Billion Women 2020 as one of 100 most influential leaders of 2015.* *She is the author of “[Meditation: Intimate Experiences with the Divine through Contemplative Practices](https://www.amazon.com/Meditation-Experiences-Contemplative-Practices-Sentience/dp/194502691X/ref=sr_1_1?crid=3A4J9WRQ16QAJ&dib=eyJ2IjoiMSJ9.va3qPnUsFjEWH641OraGTqBHm8wDhdhrTu3hpjHufKo.7mA_AgIvDXQuQ9_Uu4ucZgQIOKmCfKb6yBHsIqamhPY&dib_tag=se&keywords=Meditation%3A+Intimate+Experiences+with+the+Divine+through+Contemplative+Practices&qid=1753065633&sprefix=meditation+intimate+experiences+with+the+divine+through+contemplative+practices%2Caps%2C232&sr=8-1 "https://www.amazon.com/Meditation-Experiences-Contemplative-Practices-Sentience/dp/194502691X/ref=sr_1_1?crid=3A4J9WRQ16QAJ&dib=eyJ2IjoiMSJ9.va3qPnUsFjEWH641OraGTqBHm8wDhdhrTu3hpjHufKo.7mA_AgIvDXQuQ9_Uu4ucZgQIOKmCfKb6yBHsIqamhPY&dib_tag=se&keywords=Medita"),” a profound compilation featuring insights from over 30 contributing authors and she contributed to “[Mr. President – Interfaith Perspectives on the Historic Presidency of Barack H. Obama,](https://www.amazon.com/Mr-President-Interfaith-Perspectives-Presidency/dp/1939774306/ref=sr_1_1?crid=38LXE3LGDPJ6C&dib=eyJ2IjoiMSJ9.lSb0fzkCXPXp-Gf4ReVNoA.5hIb1TKNvtmLu65w2R4-l13WjyXAzF-rRFtQzDsRTcg&dib_tag=se&keywords=Mr.+President+%E2%80%93+Interfaith+Perspectives+on+the+Historic+Presidency+of+Barack+H.+Obama%2C&qid=1753065692&sprefix=mr.+president+interfaith+perspectives+on+the+historic+presidency+of+barack+h.+obama%2C%2Caps%2C110&sr=8-1 "https://www.amazon.com/Mr-President-Interfaith-Perspectives-Presidency/dp/1939774306/ref=sr_1_1?crid=38LXE3LGDPJ6C&dib=eyJ2IjoiMSJ9.lSb0fzkCXPXp-Gf4ReVNoA.5hIb1TKNvtmLu65w2R4-l13WjyXAzF-rRFtQzDsRTcg&dib_tag=se&keywords=Mr.+President+%E2%80%93+Interfaith+P")” offering her unique spiritual insights on leadership and unity.* ***Dr. Srilekha Palle*** *is a seasoned Healthcare Executive with an impressive track record of over 23 years in the healthcare industry. She has a proven ability to foster strategic partnerships and collaborations. Her leadership skills, dedication, and strategic foresight have been instrumental in accelerating growth and ensuring the delivery of outstanding patient care.* *Dr. Palle is a firm believer in the power of networking and collaboration and making sound investments for growth.* Sun., April 19th, 1:00 pm – 2:30 pm. Held at Brahma Kumaris, 14020 Thunderbolt Pl, Suite 200, 2nd Floor, Chantilly, VA. Free Event – Register at: [https://shorturl.at/PWGCG](https://shorturl.at/PWGCG)

Discover the path to stress management, life's tranquility, and self-improvement through Heartfulness Meditation. Embrace relaxation, meditation, and emotional detoxification practices to unlock your best self. Join our free sessions every Sunday at 8 AM at VA. Experience the profound benefits of these simple yet powerful practices. Commit to a few months of meditation and witness the transformative impact firsthand. We eagerly await your presence at these enlightening sessions.

Join us every Sunday at [One Spirit Martial Arts](https://www.virginiabjj.com/) in [Herndon, VA](https://en.wikipedia.org/wiki/Herndon,_Virginia) for open training in [Brazilian Jiu-Jitsu](https://en.wikipedia.org/wiki/Brazilian_jiu-jitsu): Research, Review, and Roll! 🥇 This is a **student-driven session** designed to help you explore what matters most to your BJJ development. Whether you want to **research techniques, review material from the week**, or **roll with different partners**, this open format gives you the flexibility to focus on your own goals. An **instructor will be present** to answer questions, offer feedback, and help troubleshoot positions, but the pace and flow of the session are entirely up to you. You can **drill, experiment**, or **get in some live rounds** in a relaxed and supportive environment. Open training is ideal for students who want to **refine their technique, test new ideas, and build confidence** through *consistent practice*. All skill levels are welcome -- come train, learn, and grow with the **[Northern Virginia Brazilian Jiu-Jitsu community](https://www.meetup.com/northern-virginia-martial-arts-group/)**! **Note:** We are located in **Suite #130**. This event is **free of charge**.

The Mission: Finding Your Strength It’s natural to feel intimidated by the idea of a self-defense class. At Kore, our “First Friday” sessions are designed to replace that hesitation with confidence. This isn’t about traditional “gym moves” or martial arts rituals—it’s about taking agency over your life. Taught by our Certified Female Instructors, this free workshop focuses on practical applications of the Kore Standard. We help you sharpen your natural intuition and provide a toolkit of effective, simple responses to common safety concerns. This is about building the confidence to navigate the world on your own terms.

Learn practical self-defense skills in Herndon, VA using [Brazilian Jiu-Jitsu](https://en.wikipedia.org/wiki/Brazilian_jiu-jitsu) (BJJ), with beginner-friendly instruction focused on real-world positions and submissions. **Drop-in fee** for non-members is **$20** and can be **paid on-site**. This class is designed for **adults** who want a clear, **structured introduction to self-defense** with a focus on basic takedowns and [ground fighting](https://en.wikipedia.org/wiki/Ground_fighting). Training emphasizes **foundational BJJ concepts**, including **positional control**, **escapes**, and **high-percentage submissions**. *No prior experience is required.* Instruction is paced for **beginners**, with an emphasis on **safety**, **understanding**, and building **confidence** on the mat. Classes run **Tuesdays** and **Thursdays** from **6:00–7:30 PM** at [OSMA](https://www.virginiabjj.com/programs/bjj) in [Herndon, VA](https://en.wikipedia.org/wiki/Herndon,_Virginia) serving students from nearby [Reston](https://en.wikipedia.org/wiki/Reston,_Virginia) and surrounding [Northern Virginia](https://en.wikipedia.org/wiki/Northern_Virginia) areas. Come ready to **learn**, **move**, and **train** in a supportive environment. This [self-defense event in Herndon](https://nvma.group/2026/03/26/intro-to-self-defense-class-at-osma-in-herndon-va/) has been cross-posted on the NVMA website as well as on [Patch](https://patch.com/virginia/reston/calendar/event/20260402/85b3425c-6dfe-4840-b46d-87d129333c4e/introduction-to-self-defense-course-on-april-02nd-2026-at-osma-in-herndon-va).

Learn practical self-defense skills in Herndon, VA using [Brazilian Jiu-Jitsu](https://en.wikipedia.org/wiki/Brazilian_jiu-jitsu) (BJJ), with beginner-friendly instruction focused on real-world positions and submissions. **Drop-in fee** for non-members is **$20** and can be **paid on-site**. This class is designed for **adults** who want a clear, **structured introduction to self-defense** with a focus on basic takedowns and [ground fighting](https://en.wikipedia.org/wiki/Ground_fighting). Training emphasizes **foundational BJJ concepts**, including **positional control**, **escapes**, and **high-percentage submissions**. *No prior experience is required.* Instruction is paced for **beginners**, with an emphasis on **safety**, **understanding**, and building **confidence** on the mat. Classes run **Tuesdays** and **Thursdays** from **6:00–7:30 PM** at [OSMA](https://www.virginiabjj.com/programs/bjj) in [Herndon, VA](https://en.wikipedia.org/wiki/Herndon,_Virginia) serving students from nearby [Reston](https://en.wikipedia.org/wiki/Reston,_Virginia) and surrounding [Northern Virginia](https://en.wikipedia.org/wiki/Northern_Virginia) areas. Come ready to **learn**, **move**, and **train** in a supportive environment. This [self-defense event in Herndon](https://nvma.group/2026/03/26/intro-to-self-defense-class-at-osma-in-herndon-va/) has been cross-posted on the NVMA website as well as on [Patch](https://patch.com/virginia/reston/calendar/event/20260402/85b3425c-6dfe-4840-b46d-87d129333c4e/introduction-to-self-defense-course-on-april-02nd-2026-at-osma-in-herndon-va).

Learn practical self-defense skills in Herndon, VA using [Brazilian Jiu-Jitsu](https://en.wikipedia.org/wiki/Brazilian_jiu-jitsu) (BJJ), with beginner-friendly instruction focused on real-world positions and submissions. **Drop-in fee** for non-members is **$20** and can be **paid on-site**. This class is designed for **adults** who want a clear, **structured introduction to self-defense** with a focus on basic takedowns and [ground fighting](https://en.wikipedia.org/wiki/Ground_fighting). Training emphasizes **foundational BJJ concepts**, including **positional control**, **escapes**, and **high-percentage submissions**. *No prior experience is required.* Instruction is paced for **beginners**, with an emphasis on **safety**, **understanding**, and building **confidence** on the mat. Classes run **Tuesdays** and **Thursdays** from **6:00–7:30 PM** at [OSMA](https://www.virginiabjj.com/programs/bjj) in [Herndon, VA](https://en.wikipedia.org/wiki/Herndon,_Virginia) serving students from nearby [Reston](https://en.wikipedia.org/wiki/Reston,_Virginia) and surrounding [Northern Virginia](https://en.wikipedia.org/wiki/Northern_Virginia) areas. Come ready to **learn**, **move**, and **train** in a supportive environment. This [self-defense event in Herndon](https://nvma.group/2026/03/26/intro-to-self-defense-class-at-osma-in-herndon-va/) has been cross-posted on the NVMA website as well as on [Patch](https://patch.com/virginia/reston/calendar/event/20260402/85b3425c-6dfe-4840-b46d-87d129333c4e/introduction-to-self-defense-course-on-april-02nd-2026-at-osma-in-herndon-va).

Have you been thinking about trying self-defense training, but do not want a loud, aggressive, or overly competitive environment? This free intro class is a simple way to get started. Maryland Systema offers practical self-defense training for adults in Rockville with a focus on movement, awareness, breathing, posture, and calm under pressure. This class is designed for beginners and first-timers who want real-world self-defense training in a welcoming setting. You do not need experience. You do not need to be in top shape. You do not need a martial arts background. You just need to show up ready to learn. This is not a sport-based class built around winning points, memorizing routines, or trying to look impressive. It is a more practical approach to adult self-defense training that helps you stay balanced, aware, and functional when things feel uncertain. If you have been searching for self-defense classes in Rockville, beginner self-defense near you, or practical self-defense training for adults, this class is a good place to start. **What you will work on** * Breathing and staying calm under pressure * Movement that improves balance and mobility * Awareness and posture * Simple partner drills * Practical self-defense training for beginners **Who this class is for** * Adults new to self-defense training * Beginners looking for a low-pressure class * People who want practical self-defense instead of sport martial arts * Adults in Takoma Park, Silver Spring, Rockville, and nearby areas looking for realistic self-defense classes **What to wear** Please wear comfortable workout clothes. No uniform is required. **Why start with this class** This free intro class gives you a chance to experience the training, meet the group, and see whether Maryland Systema is the right fit for you before joining regular weekly classes. **RSVP** Reserve your spot and come try a beginner-friendly self-defense class in Rockville.

Have you been thinking about trying self-defense training, but do not want a loud, aggressive, or overly competitive environment? This free intro class is a simple way to get started. Maryland Systema offers practical self-defense training for adults in Rockville with a focus on movement, awareness, breathing, posture, and calm under pressure. This class is designed for beginners and first-timers who want real-world self-defense training in a welcoming setting. You do not need experience. You do not need to be in top shape. You do not need a martial arts background. You just need to show up ready to learn. This is not a sport-based class built around winning points, memorizing routines, or trying to look impressive. It is a more practical approach to adult self-defense training that helps you stay balanced, aware, and functional when things feel uncertain. If you have been searching for self-defense classes in Rockville, beginner self-defense near you, or practical self-defense training for adults, this class is a good place to start. **What you will work on** * Breathing and staying calm under pressure * Movement that improves balance and mobility * Awareness and posture * Simple partner drills * Practical self-defense training for beginners **Who this class is for** * Adults new to self-defense training * Beginners looking for a low-pressure class * People who want practical self-defense instead of sport martial arts * Adults in Takoma Park, Silver Spring, Rockville, and nearby areas looking for realistic self-defense classes **What to wear** Please wear comfortable workout clothes. No uniform is required. **Why start with this class** This free intro class gives you a chance to experience the training, meet the group, and see whether Maryland Systema is the right fit for you before joining regular weekly classes. **RSVP** Reserve your spot and come try a beginner-friendly self-defense class in Rockville.

Have you been thinking about trying self-defense training, but do not want a loud, aggressive, or overly competitive environment? This free intro class is a simple way to get started. Maryland Systema offers practical self-defense training for adults in Rockville with a focus on movement, awareness, breathing, posture, and calm under pressure. This class is designed for beginners and first-timers who want real-world self-defense training in a welcoming setting. You do not need experience. You do not need to be in top shape. You do not need a martial arts background. You just need to show up ready to learn. This is not a sport-based class built around winning points, memorizing routines, or trying to look impressive. It is a more practical approach to adult self-defense training that helps you stay balanced, aware, and functional when things feel uncertain. If you have been searching for self-defense classes in Rockville, beginner self-defense near you, or practical self-defense training for adults, this class is a good place to start. **What you will work on** * Breathing and staying calm under pressure * Movement that improves balance and mobility * Awareness and posture * Simple partner drills * Practical self-defense training for beginners **Who this class is for** * Adults new to self-defense training * Beginners looking for a low-pressure class * People who want practical self-defense instead of sport martial arts * Adults in Takoma Park, Silver Spring, Rockville, and nearby areas looking for realistic self-defense classes **What to wear** Please wear comfortable workout clothes. No uniform is required. **Why start with this class** This free intro class gives you a chance to experience the training, meet the group, and see whether Maryland Systema is the right fit for you before joining regular weekly classes. **RSVP** Reserve your spot and come try a beginner-friendly self-defense class in Rockville.