Zen Body Yoga + Wellness

Spreading the Zen to Tulsa!

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What is Restorative Yoga?

Restorative YogaRestorative yoga is an excellent practice for all levels and is particularly recommended for those experiencing mental and emotional stress or turmoil, those with a Vata imbalance (feeling scattered, anxious, unable to concentrate), or individuals with chronic pain or difficulty sleeping.

This is a deeply restful and nurturing practice, designed to support the body with an assortment of yoga props, such as blocks, bolsters, blankets and sand bags so that you may remain in postures that help you feel safe and at ease.

Join me in this Restorative Yoga sequence to relax and renew your mind, body and spirit as you enjoy being present in comforting and grounded restorative postures.

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What is Self Myofascial Release and How is it Done?


Written By: Amy Miller

Also known as Trigger Point Therapy, myofascial release is a soft tissue therapy that can ease chronic muscle pain caused by scar tissue adhesions in muscular (myo) fascia.

Fascia is a thin, tough, elastic type of connective tissue that wraps most structures within the human body, including muscle. Fascia supports and protects these structures but it can become restricted due to disease, overuse, trauma, infectious agents, or inactivity, often resulting in pain, muscle tension, and corresponding diminished blood flow. Damaged fascia is a leading cause of chronic pain and decreased flexibility.

A trigger point is a small patch of tightly contracted muscle, which cuts off the blood supply to that part of the muscle resulting in irritation, aching or down-right pain. Trigger points are a key factor in headaches, neck aches, back pain and many other common ailments like carpal tunnel syndrome, sciatica, ear aches, and toothaches.

Almost everyone has a head start in self-diagnosing trigger points, because almost everyone already more or less knows what it’s like to have a muscle knot. If you have ever had muscle stiffness, tried to massage out that annoying spot in your neck or back, then you already have some experience with this — you have trigger points. You have pain and stiffness that feels like it’s in your muscles.

Trigger point therapy has gained popularity among athletes, particularly runners and cyclists, but it is beneficial for even the most sedentary individuals.

There are indirect and direct ways to release myofascial tension and I love both! First, you can indirectly release the tissues by simply stretching, because fascia covers all organs of the body, muscle and fascia cannot be separated. When you stretch a muscle, you stretch the fascia around it, thereby releasing tissues that have become stiff from immobility.

To directly release the fascia, I perform a release technique similar to a deep-tissue massage utilizing tools like a foam roller and a hard ball. Using body weight on these hard surfaces, I locate the trigger points and then pause, placing as much pressure as I can stand on the spot and breathing deeply for 20-30 seconds and visualizing the tight spot melting into the rest of the muscle.

The first couple of weeks of release therapy will be painful. It is important to be diligent and commit to doing it every day for two weeks, because the payoff is well worth it. If you use the foam roller and/or ball every day, within a couple of weeks you will begin to notice not only does the therapy not hurt as much, it will begin to feel good and you will be on the path to feeling great!

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Men & Yoga – Jonathan W

Margaret & Jonathan - Strike Your Zen2

Written By: Jonathan Wish

I have always been an athlete, and therefore have always had an interest in fitness. However, growing up in the South in the 90s meant that my exposure to fitness activities was sports, and the training for those consisted of bench press, squats, and a lot of running. We may have known about yoga, but it was more likely to be thought of as some sort of California hippie thing to do rather than a serious physical or mental exercise.

I never tried yoga until I was in my late 20s, and my first exposure to it was through P90X. You may or may not consider that real yoga, but it was definitely something new and challenging. After joining a gym and creating my own routine, I made sure to include a regular yoga practice to ensure a well-rounded exercise regimen. I believe that you should design your workouts with real life goals in mind. Sure, a guy may be able to deadlift 500 pounds, but what does that matter if he’s too inflexible to bend over and touch his toes? It didn’t take long for me to realize that yoga was going to be a key part of allowing me to do anything I wanted to do physically, especially in the coming decades.

BindAs a man it could be a little intimidating going into a yoga class. If you haven’t been, you might expect to be the only male there. While it is true that most classes will be made up mostly of women, there are plenty of men who regularly practice with varying degrees of success. You’ll see guys in some classes who can do every pose with seeming ease, and you’ll also see some that struggle to balance in the basic poses. Regardless, it is easy to see the small number of men and think that you wouldn’t belong in a class.

However, there is very little judgment in a yoga class. People fall. They come out of a pose to rest. When this happens, no one looks at them as a failure. We are all there for our own reasons, and we all have our own goals and abilities. This helps to create an empathy for each other that you don’t necessarily get with a bunch of guys doing bicep curls. When you don’t feel that judgment, your fears will evaporate and you’ll be more comfortable no matter who is behind you in downward dog.

Eight AngleWhile the physical aspect of yoga is great, there is more to it than that. Yoga developed out of Eastern religions as a way of attaining peace. People have been practicing yoga in Buddhism and Hinduism for thousands of years, and it could even go all the way back to the Stone Age. Whatever your religious leanings, though, yoga has some important benefits that go past the physical. It helps you live more in the moment, without worrying about the past or the future. You can spend an hour in meditation learning both about your own body and how your mind works. These are lessons that can be taken and applied to every day life that can help to live more fully and happily.

My personal practice has helped me in many ways. I’m much more flexible now, and I can do things that only months ago I thought I’d never come close to doing. As a bigger guy, I never thought I’d be able to balance upside down on my forearms. It took a few weeks of practice and a lot of falling, but now I can do that along with other types of balance poses. While I don’t have any particularly favorite poses, I love pushing myself. It has been a reminder that what I think of as my limits and what are actually my limits are not the same.

I would definitely recommend everyone try a class. Don’t let your preconceptions stop you. You may use it as part of a fitness routine, or it may be a mental health exercise. Either way, there are many benefits, and what is the worst that could happen?

– Jonathan W

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Men & Yoga – Dylan W

Dylan West

Written By: Dylan W

My girlfriend, who is a huge yoga advocate, dragged me to my first yoga class kicking and screaming. I consider myself to be in very good shape. I regularly run, lift weights, and swim. Even with such an active lifestyle, the thought of yoga intimidated me.

As I walked into my first class I started thinking, “This isn’t too scary.” The people were very nice, and the studio was very calming.

I think what has excited me so much about yoga, something that only a month ago I never thought I would have said, is the challenge. I truly enjoy challenging myself physically. While normally that means trying to lift more weight at the gym, I soon found myself enjoying the challenge of holding a yoga pose longer or with greater form.

My greatest fear about doing yoga, especially at the time when I first started, was hurting my lower back. I have recently been experiencing lower back pains, and was afraid that as a beginner I may pull something and hurt myself even further. However, after my first class my back felt more relaxed than it had been in ages.

I am much more attracted to the physical aspect of yoga than I am to the spiritual side. I have never considered myself a spiritual person, and although I go into each yoga class with an open mind, I am much more eager to push myself physically than spiritually.

I have definitely noticed benefits in the past month or so since I started yoga. Mainly in my back, but also my overall flexibility. Again, I consider myself to be in great shape, but still struggle to bend and touch my toes. I feel that with a bit more yoga experience I will really gain a level of flexibility that I never thought I could have.

The only tip that I could give other men who are curious about yoga is to have an open mind about it. For the longest time I didn’t, and while I am still very new to the entire yoga lifestyle I am finding more and more reasons to enjoy yoga with each class. Whether you are trying to get in shape or are trying to push yourself physically even farther, I truly believe that yoga is worth a try.

– Dylan W.