Here is a 45 to 60 minute mindful flow sequence to cultivate mental clarity, focus, and emotional stability. This sequence incorporates mudras and ends with a meditation practice:

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 connect with your breath. Move with awareness and focus on the sensations in your body.

3. Transition into Downward Facing Dog pose. Pedal your feet and stretch through your hamstrings and calves. Take a few breaths here to ground yourself and find stability.

4. From Downward Facing Dog, step your right foot forward into a Low Lunge. Keep your back knee lifted or lower it down for a deeper stretch. Place your hands on your front thigh and find stability in your core.

5. Transition into Warrior II pose. Open your hips and extend your arms out to the sides, parallel to the floor. Gaze over your front fingertips and find strength and stability in your legs.

6. Flow into Extended Side Angle pose. Lower your front forearm onto your front thigh and extend your top arm overhead. Engage your core and find stability in your breath.

7. Return to Warrior II pose and then step back into Downward Facing Dog. Repeat the Low Lunge, Warrior II, and Extended Side Angle poses on the other side.

8. From Downward Facing Dog, lower your knees to the mat and come into Child’s pose. Rest here for a few breaths, allowing yourself to surrender and find emotional stability.

9. Transition into a seated position and bring your hands into Gyan Mudra (thumb and index finger touching, other fingers extended). Close your eyes and take a few moments to focus on your breath and cultivate mental clarity.

10. From the seated position, extend your legs out in front of you and come into Seated Forward Fold. Fold forward from your hips, keeping your spine long. Use a strap if needed to reach your feet. Stay here for a few breaths, focusing on grounding and finding emotional stability.

11. Slowly come up and lie down on your back for Savasana (Corpse pose). Allow your body to completely relax and surrender. Close your eyes and focus on your breath, letting go of any tension or thoughts.

12. After a few minutes in Savasana, transition into a comfortable seated position for meditation. Choose a mudra that resonates with you, such as Chin Mudra (thumb and index finger touching, other fingers extended) or Anjali Mudra (palms pressed together at the heart center).

13. Close your eyes and bring your attention to your breath. Allow your mind to settle and focus on the present moment. Stay in meditation for 10-15 minutes, cultivating mental clarity, focus, and emotional stability.

14. When you are ready to end your practice, gently open your eyes and bring your hands to your heart center in Anjali Mudra. Take a moment to express gratitude for your practice and the benefits it has brought you.

Remember to listen to your body and modify the sequence as needed. Enjoy your mindful flow practice!