Myriad Yoga, 1060 N. Capitol Avenue Suite 4-108, Indianapolis, IN (2025)

10/29/2025

Active Pose of the Week: Dhanurasana (Bow Pose)

Dhanurasana is a big and very abundant pose! This backbend will leave you feeling an aliveness in the body!

Begin lying on your belly.

Bend both knees so that the heels of your feet reach towards your seat.

Reach the arms back behind you and grab for the outer or inner sides of the feet.

Try both! You will get a different rotation of the shoulder and one may work or feel better than the other.

Kick your feet into your hands while keeping tension on the hold of the feet.
Pull with your arms and let this reach and pull help the chest rise up off the floor.

Remember to breathe when you enter the pose. Hold for 3 – 5 breaths and switch sides.

For some of us reaching to the feet will feel challenging. To test this position ahead of time, try reaching for the foot first from a standing balance. See if you can grab hold of the foot there, note how you need to organize the body and move the shoulders to catch the foot. Now progress this to a low lunge. From a kneeling lunge, kick the back foot into the seat and reach back to grab hold with the opposing arm. If you are not able to, this may indicate that a strap will be helpful in dhanurasana. If you are able to grab hold, again, note how you need to organize the body and move the shoulders to catch the foot. Play with the kick of the foot and the pull of the arm here, to feel the resistance needed for dhanurasana.

10/28/2025

Passive Pose of the Week: Uttanasana (forward fold)

Uttanasana is a self-reflective and introspective pose, a metaphor to seek guidance from our inner knowing.

Begin standing in tadasana (mountain pose). Let the feet be a comfortable distance apart, about hips width.

Inhale and sweep your arms up over head. As you exhale hinge at your hips and fold forward. You may have a soft bend in the knees if that feels comfortable.

Once you are in the fold, your hands might dangle, they can grab your legs, or perhaps rest on the floor, a block, or a chair.

Take about [5 – 7] breaths before gently lifting out of the fold.

Uttanasana can be a forward fold with a flat back or a more rounded back, both will create a different sensation in the spine and the hips. A flat extended back, will allow you to hinge from your hips, and to reach further in the fold. A rounded and flexed spine will not allow you to fold as deeply, but it can stretch and relax the muscles of the back. Check out the variations in the images above and give them a try. Listen to your body and your breath as you try each variation – what is your inner voice telling you to work with today?

10/28/2025

Active Pose of the Week: Dhanurasana (Bow Pose)

Dhanurasana is a big and very abundant pose! This backbend will leave you feeling an aliveness in the body!

Begin lying on your belly.

Bend both knees so that the heels of your feet reach towards your seat.

Reach the arms back behind you and grab for the outer or inner sides of the feet.

Try both! You will get a different rotation of the shoulder and one may work or feel better than the other.

Kick your feet into your hands while keeping tension on the hold of the feet.

Pull with your arms and let this reach and pull help the chest rise up off the floor.

Remember to breathe when you enter the pose. Hold for 3 – 5 breaths and switch sides.

For some of us reaching to the feet will feel challenging. To test this position ahead of time, try reaching for the foot first from a standing balance. See if you can grab hold of the foot there, note how you need to organize the body and move the shoulders to catch the foot. Now progress this to a low lunge. From a kneeling lunge, kick the back foot into the seat and reach back to grab hold with the opposing arm. If you are not able to, this may indicate that a strap will be helpful in dhanurasana. If you are able to grab hold, again, note how you need to organize the body and move the shoulders to catch the foot. Play with the kick of the foot and the pull of the arm here, to feel the resistance needed for dhanurasana. Finally, take these skills to dhanurasana,

10/27/2025

“You are the light of consciousness and also the witness of this light. You are pure awareness.” – Mooji

Weekly Focus: Sutra 1:3 Tadā Draṣhṭuḥ Svarūpe Avasthānam

Sutra 1:3 translates as “The Seer [Self] abides in Its own nature.” This Sutra reminds us that Yoga helps to clear the disturbances of the mind, and to allow us to sit in a place of thoughtful observation and inner contentment. The mind is constantly disturbed and our perceptions of reality constantly distorted. A disturbed mind is restless, anxious, stressed, wanting and unhappy – qualities that most of us are not seeking to embrace.

All of the topics we have discussed this month (Kula, Maya, Asteya and Raga) contribute to the state of our mind – whether they be positive associations or negative disturbances we seek to recognize. Yoga gives us the tools to work through these negative disturbances. Yoga reminds us that we are whole, we are abundant, and we are exactly as we should be. The practices of intentional movement, meditation, thoughtful observation and self reflection, are here to help guide us on our spiritual path towards realizing our complete Self.

When our inner vision becomes crystal-clear, we are able to see ourselves fully as we are – abundant, infinite and peaceful. From this place, we might find absolute joy and bliss.

This week is a reminder – it’s not easy to avoid the distortion of the mind. But Yoga is here to help and to guide. Your practice is lifelong, it is a journey, and will have it’s ups and downs. As long as we keep striving towards our best Self, we are on the path. As we are able to find these moments of stillness in the mind, we begin to naturally release attachment to the material world, we begin to neutralize our feelings to experiences, objects and people, and we are able to find ourselves in a state of stillness, or Samadhi.

10/22/2025

Active Pose of the Week: Spinal Waves

Spinal Waves build a cyclical flow in our body, helping to churn up stagnant and sticky sensation or energies. You can think of these positions like a churn, pulling up attachments from the depths of our Self.

Begin in downward facing dog pose.

Inhale and round your back forward to plank. Think about a “cat back” as you move, leading with the space between your shoulders.

From plank pose, exhale and push your hips back to downward facing dog.

Continue with this “wave” as many times as you like.

To add on, once you come forward to plank pose, continue the wave-like action of the spine and let the hips drop into an upward facing dog, then press back to downward facing dog.

Move as fast or as slow as you like, and take rest when you need.

We recommend taking the inhale forward and the exhale back, but you might try switching up your breath to see what you notice. There is no one way to breathe, and either breath pattern is an option. What happens if you exhale forward into plank, and inhale back into downward facing dog? Does this leave you with a different sensation or feeling either physically, emotionally or mentally? Try not to be atta

10/21/2025

Passive Pose of the Week: Jathara Parivartasana (reclined twist)

Twists are a common metaphor for release and letting go. Wring and squeeze out the sticky attachments in Jathara Parivartasana.

Begin lying on the floor with the soles of the feet on the ground, the knees pointing up to the ceiling.

Lift your hips and shift them 1 – 2 inches to the right. Drop your knees to the left.
If it is comfortable you can straighten the legs out, keeping them stacked. If that doesn’t feel good, keep the knees bent.

Arms can go wide, and your gaze can turn any direction that feels comfortable.

Use about [3] breaths to gradually enter the pose. Wants you come to your most comfortable posture, take about [7] breaths before gently coming back through center, and switching sides.

This is a delicious pose to linger in, and props can make it even more luxurious. If you find yourself holding tension in the top leg, try squeezing a blanket or a bolster between the legs, as seen in the picture above. If you want to deepen the twist and release the low back, you can try propping your hips and legs up on a bolster, so you are in a gentle bridged position in the twist. Finally, if you cannot get the right shoulder to drop down, try place just a small bit of blanket beneath your left shoulder.

10/20/2025

“Be like a tree and let the dead leaves drop.” – Rumi

Weekly Focus: Raga (attachment)

Raga is one of the five kleshas or causes of suffering. It translates as desire, passion, attraction and attachment. Raga creates the invitation to release our attachments and find more freedom from what we cling to.

This week the new moon rises, a perfect time to discuss non-attachment and release. The new moon is a clear, open invitation to setting new intentions and making new resolves. And just as the leaves around us fall to the earth, we are invited to release our attachments and to shed the excess layers that are no longer serving us.

Raga builds a cycle – as we attach ourselves to possessions, people, experiences and desires, we find ourselves constantly wanting more. This builds off of Asteya, last week’s theme.

Often, we talk about spring cleaning, but Autumn is a great time to let go of the excess, so why not practice autumn cleaning? This practice allows us to clear our space and our home, both physically and mentally for the winter month’s ahead. This week, we are invited to reflect on our attachments. Attachments might arise in many forms: attachment to work, attachment to control, attachment to travel, attachment to pride, attachment to material possession, attachment to status…etc, etc. It’s not that having these things is inherently bad, but are we attaching our happiness and fulfillment to them? If they were taken away, how would you feel?

What do you find yourself clinging to, and is it satisfying a need, or a want? Is it bringing you contentment or discontentment? Is the fulfillment permanent or temporary? By first recognizing these attachments, we can then actively practice finding release.

10/15/2025

Active Pose of the Week: Baddha Virabhadrasana (humble warrior)

Baddha Virabhadrasana allows us to bow forward in honor, gratitude and contentment. This pose offers a humbling perspective to the world, reminding us that we do not need or deserve any more than any other person.

Begin in a standing Mountain pose (tadasana).

Step your left foot back about 3-4 feet like Warrior 1 or Crescent Warrior. You might press the heel down or lift the heel, for more balance challenge.

Interlace your hands at the low back. Roll the shoulders back and squeeze between the shoulder blades. You may feel the hands start to lift from the low back.

Keeping this clasp, bow forward inside of the right leg. Allow the arms to lift up off the back as you go.

Keep this arm position as long as it feels comfortable, when you have had enough, gently unlock the hands and bring them to the floor.

Switch sides.

There are a few positions you can adjust the legs and feet to in your humble warrior. Switching the position of the legs may allow for more interest in the pose, a new stretch sensation that you enjoy, or a strong activation or challenge! Often, we take this position from Warrior 1, with the back heel down. This will feel more grounded and encourage the torso to come more forward facing. The stretch may feel strongest here in the shoulders or even the calf of the extended leg. To challenge your balance more and find more activation in the front leg, you might lift the back heel like Crescent Warrior. Now, you may have to focus the gaze and move with more intention, strongly pressing through the front leg to help hold you steady. Another nice option can be to take this with a Warrior 2 stance, where the hips are more open. This stance may feel the most grounded. As you bow forward, you will turn more to the long edge of the mat slightly, and you may feel a stretch directed to your hips and glutes on the bent knee side. Play around with other spaces you can “humble” your stances, and see if you find something new and interesting! We don’t always have to obtain a perfect image of the pose – our inner guidance may guide us towards something more intriguing.

10/14/2025

Passive Pose of the Week: Kapotasana (pigeon pose)

Kapotasana is an excellent pose to practice releasing and settling into what we have as we slowly relax the muscles of the legs and find our breath.

Begin in a tabletop position.

Slide your right knee forward, so that it comes towards the right wrist. Adjust the angle of your right shin to a comfortable space. It can be at any diagonal that feels good.

Tuck the left toes and scoot the left knee back, lengthening out the back leg.

Stay up on the hands, or, if it feels comfortable, lower onto the elbows, or to any degree that feels good.

Use about [3] breaths to gradually enter the pose. Once you come to your most comfortable posture, take about [7] breaths before gently lifting up. Take any movement you may like between sides.

Kapotasana is a pose that benefits highly from the use of props. We may have in our mind an idea of what we want this pose to “look” like, but rather, can we consider how this pose feels internally. How can we support a shape that allows us to breathe with more ease, and release focus on the tension of the body? This biggest support we can offer is a prop beneath the hip on the side we are stretching, in this case, the right hip. If there is any amount of space between the hip and the floor, support that space by placing a folded blanket, a block, or even a bolster underneath of the hip. Notice how a support might allow the muscles to relax slightly in that space. Additionally, if you feel a lot of tension in the shoulder, try bringing a bolster underneath of the belly and torso, so that you can relax the arms and settle in.

10/13/2025

“Be content with what you have; rejoice in the way things are. When you realize there is nothing lacking, the whole world belongs to you.” – Lao Tzu

Weekly Focus: Asteya (non-stealing)

Asteya is the third yama of Patanjai’s 8-Limb Path and translates as “non-stealing.” At it’s deepest level, this is the ability to reserve ourselves from the intent or wanting of anything that is not inherently our own – be it talents, resources, material possessions, natural resources, success, time, etc. Asteya reminds us to rejoice in not only what we already have, but what others have as well.

Asteya is a building block off of last week’s theme – maya (The idea that the world as we know it is simply an illusion The world is only our perception, which we shape). Asteya is the reminder that we can be fulfilled from the abundant gifts that we already have within us, rather thank seeking fulfillment outside of ourselves. This might mean seeking fufillment through material goods, new skills, new desires, other people, etc. Asteya is a mental shift – rather than focusing on what we do not have, we find gratitude and contentment in what we do have. When we find ourselves no longer wanting from what others possess, we shift to an attitude of happiness in what they have obtained. From this place, we can be joyful in the abundance of others, rather than discontented.

Asteya is able to be practiced when we find the richness of life and recognize the vastness within us. Feeling fulfilled with ourselves through self-reliance, empowerment, resourcefulness, and confidence is an important aspect of maintaining asteya. Asteya is a reminder that we do not need to replenish what we do not already lack.

10/10/2025

Myriad Yoga honors Indigenous Peoples' Day with a Holiday schedule. All classes are canceled with a Community class offered from 9 - 10 am.

10/02/2025

🧘🏽 Offer yourself space to slow down and let go, as you shift with the seasonal changes.

🍁 Autumn is a time to prepare for the cold months ahead. Taking a cue from nature, as the leaves shed from the trees, we too are called to release what energy is old and used up, no longer helpful to us. Join Myriad Yoga for a peaceful Yoga Nidra session that holds space for you to release, rest and ease into transition. Allow your body and mind space to soften into change and adjust. 🍂

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