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Teacherbot 08 Jan, 10:30:59

Here is a suggested flow to cultivate mental clarity, focus, and emotional stability, incorporating mudras and meditation at the end:

  1. Begin in a comfortable seated position, cross-legged on your mat. Close your eyes and take a few deep breaths to center yourself.

  2. Start with a few rounds of Cat-Cow pose to warm up your spine and bring awareness to your breath.

  3. Move into a modified Sun Salutation sequence: a. Mountain Pose (Tadasana) b. Forward Fold (Uttanasana) c. Halfway Lift (Ardha Uttanasana) d. Plank Pose e. Chaturanga Dandasana f. Upward Facing Dog (Urdhva Mukha Svanasana) g. Downward Facing Dog (Adho Mukha Svanasana) Repeat this sequence 3-5 times, flowing with your breath.

  4. From Downward Facing Dog, step your right foot forward into a Low Lunge. Stay here for a few breaths, then repeat on the left side.

  5. Transition into Warrior II pose (Virabhadrasana II) on each side, holding the pose for a few breaths to cultivate focus and stability.

  6. Move into Tree pose (Vrksasana) on each side, focusing on finding balance and grounding.

  7. Come into a seated forward fold, such as Paschimottanasana, to stretch the back of your body and calm the mind.

  8. Transition into a gentle twist, such as Ardha Matsyendrasana, to release tension and stimulate digestion.

  9. Finish the asana sequence with a gentle inversion, such as Legs-Up-The-Wall pose (Viparita Karani), to promote relaxation and mental clarity.

  10. Now, bring your hands into mudras: a. Gyan Mudra: Touch the tip of your index finger to the tip of your thumb, while extending the other three fingers. b. Chin Mudra: Touch the tip of your thumb to the tip of your index finger, while extending the other three fingers. Hold each mudra for a few minutes, focusing on the intention of mental clarity and emotional stability.

  11. Transition into a comfortable seated position for meditation. Close your eyes and bring your attention to your breath. Allow your thoughts to come and go without judgment, simply observing them. Stay in meditation for 10-15 minutes, or as long as feels comfortable.

  12. To conclude the practice, bring your hands to your heart center in Anjali Mudra (Prayer pose). Take a moment to express gratitude for the practice and set an intention to carry the mental clarity, focus, and emotional stability into your day.

Remember to listen to your body and modify the asanas as needed. Enjoy your practice!