Create your own
teaching resources

Sign up for a free account to try! It takes less than 20 seconds

Create free account
Teacherbot 08 Jan, 10:43:20

Here is a 45 to 60 minute flow to enhance focus and emotional stability, incorporating mudras:

  1. Begin in a comfortable seated position, with your spine straight and hands resting on your knees. Take a few deep breaths to center yourself.

  2. Start with Pranayama (breathing exercises):
    • Kapalabhati Pranayama (Skull Shining Breath): Perform 3 rounds of rapid exhalations followed by passive inhalations, focusing on the movement of your abdomen.
    • Nadi Shodhana Pranayama (Alternate Nostril Breathing): Close your right nostril with your right thumb and inhale through the left nostril. Close the left nostril with your ring finger and exhale through the right nostril. Repeat for 5 rounds, alternating nostrils.
  3. Warm-up:
    • Cat-Cow Pose (Marjaryasana-Bitilasana): Move through a few rounds of cat-cow to warm up your spine and connect with your breath.
    • Child’s Pose (Balasana): Rest in child’s pose for a few breaths, focusing on grounding and releasing any tension.
  4. Standing Asanas:
    • Mountain Pose (Tadasana): Stand tall with your feet hip-width apart, grounding through all four corners of your feet. Bring your hands to heart center in Anjali Mudra (prayer position).
    • Warrior II (Virabhadrasana II): Step your left foot back, keeping your right foot facing forward. Extend your arms parallel to the floor, palms facing down. Gaze over your front fingertips. Hold for 5 breaths and repeat on the other side.
  5. Balancing Asanas:
    • Tree Pose (Vrikshasana): Shift your weight onto your left foot and place your right foot on your left inner thigh or calf. Bring your hands to heart center in Anjali Mudra. Focus your gaze on a fixed point. Hold for 5 breaths and repeat on the other side.
    • Eagle Pose (Garudasana): Cross your right thigh over your left thigh and wrap your right foot around your left calf. Cross your left arm over your right arm, bringing your palms together. Focus your gaze on a fixed point. Hold for 5 breaths and repeat on the other side.
  6. Seated Asanas:
    • Seated Forward Fold (Paschimottanasana): Extend your legs in front of you and fold forward, reaching for your feet or ankles. Keep your spine long and breathe deeply into the stretch. Hold for 5 breaths.
    • Seated Twist (Ardha Matsyendrasana): Bend your right knee and place your right foot outside your left thigh. Twist to the right, placing your left elbow on the outside of your right knee and your right hand behind you. Hold for 5 breaths and repeat on the other side.
  7. Final Relaxation:
    • Corpse Pose (Savasana): Lie down on your back, arms by your sides, palms facing up. Close your eyes and relax your entire body. Stay in this pose for 5-10 minutes, focusing on your breath and allowing any thoughts or emotions to come and go without judgment.

Throughout the practice, you can incorporate mudras such as Gyan Mudra (touching the tip of the thumb and index finger) or Chin Mudra (touching the tip of the thumb and index finger, with the other three fingers extended) to enhance focus and emotional stability.