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Teacherbot 08 Jan, 10:43:28

Here is a 45 to 60-minute vinyasa flow sequence that focuses on enhancing focus and emotional stability while incorporating mudras:

  1. Begin in a comfortable seated position (Sukhasana) with your hands resting on your knees. Close your eyes and take a few deep breaths to center yourself.

  2. Start with a few rounds of Kapalabhati Pranayama (Skull Shining Breath) to energize and clear the mind. Take 20 quick, forceful exhales through the nose followed by a passive inhale. Repeat for 3 rounds.

  3. Transition into Tabletop position and move through a few rounds of Cat-Cow to warm up the spine and connect with your breath.

  4. From Tabletop, extend your right leg back into a low Lunge position. Inhale, raise your arms overhead, and interlace your fingers, except for the index fingers pointing up (Mudra: Vyana Vayu Mudra). Hold for 5 breaths, then switch sides.

  5. Step back into Downward Facing Dog. Pedal your feet and find stillness in the pose, focusing on your breath and grounding through your hands.

  6. Inhale, lift your right leg high into Three-Legged Dog. Exhale, bring your knee to your nose and round your back. Inhale, extend the leg back. Repeat this movement 3 times, then switch sides.

  7. From Downward Facing Dog, step your right foot forward into Warrior II. Extend your arms parallel to the floor and turn your gaze over your front fingertips. Hold for 5 breaths.

  8. Transition into Extended Side Angle Pose by lowering your right forearm onto your right thigh. Extend your left arm overhead, palm facing down (Mudra: Gyan Mudra). Hold for 5 breaths, then switch sides.

  9. Step back into Downward Facing Dog and take a few breaths to rest and reset.

  10. Lower down into Child’s Pose for a few breaths, allowing yourself to relax and release any tension.

  11. Come back to Tabletop position and extend your right leg straight back into a modified Side Plank. Place your right hand on your right hip and extend your left arm overhead, palm facing down (Mudra: Prithvi Mudra). Hold for 5 breaths, then switch sides.

  12. Return to Tabletop and then transition into a seated position. Extend your legs forward into Staff Pose (Dandasana). Place your hands on the ground beside your hips and press through your palms, lengthening your spine.

  13. Bend your right knee and cross your right foot over your left thigh, coming into a seated twist. Place your left hand on your right knee and extend your right arm behind you, palm facing out (Mudra: Jnana Mudra). Hold for 5 breaths, then switch sides.

  14. Release the twist and come into a comfortable seated position. Close your eyes and bring your hands into Anjali Mudra (prayer position) at your heart center. Take a few moments to focus on your breath and cultivate a sense of emotional stability and inner peace.

  15. End the practice with a few minutes of Savasana (Corpse Pose) to integrate the benefits of the practice and allow yourself to fully relax.

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

You 08 Jan, 10:44:16

Make this more complex

Teacherbot 08 Jan, 10:44:16

Certainly! Here is a more complex version of the 45 to 60-minute vinyasa flow sequence that focuses on enhancing focus and emotional stability while incorporating mudras:

  1. Begin in a comfortable seated position (Sukhasana) with your hands resting on your knees. Close your eyes and take a few deep breaths to center yourself.

  2. Start with a few rounds of Kapalabhati Pranayama (Skull Shining Breath) to energize and clear the mind. Take 20 quick, forceful exhales through the nose followed by a passive inhale. Repeat for 3 rounds.

  3. Transition into Tabletop position and move through a few rounds of Cat-Cow to warm up the spine and connect with your breath.

  4. From Tabletop, extend your right leg back into a low Lunge position. Inhale, raise your arms overhead, and interlace your fingers, except for the index fingers pointing up (Mudra: Vyana Vayu Mudra). Hold for 5 breaths, then switch sides.

  5. Step back into Downward Facing Dog. Pedal your feet and find stillness in the pose, focusing on your breath and grounding through your hands.

  6. Inhale, lift your right leg high into Three-Legged Dog. Exhale, bring your knee to your nose and round your back. Inhale, extend the leg back. Exhale, bring your knee to your right elbow. Inhale, extend the leg back. Exhale, bring your knee to your left elbow. Inhale, extend the leg back. Exhale, step your right foot between your hands and rise up into Warrior I. Hold for 5 breaths, then switch sides.

  7. From Warrior I, open up into Warrior II. Extend your arms parallel to the floor and turn your gaze over your front fingertips. Hold for 5 breaths.

  8. Transition into Extended Side Angle Pose by lowering your right forearm onto your right thigh. Extend your left arm overhead, palm facing down (Mudra: Gyan Mudra). Hold for 5 breaths, then switch sides.

  9. Step back into Downward Facing Dog and take a few breaths to rest and reset.

  10. Lower down into Plank Pose and hold for 5 breaths. Then, shift your weight forward and lower down into Chaturanga Dandasana. Inhale, upward-facing dog. Exhale, downward-facing dog. Repeat this flow 3 times.

  11. From Downward Facing Dog, step your right foot forward into Warrior I. Inhale, lift your arms overhead, and interlace your fingers, except for the index fingers pointing up (Mudra: Vyana Vayu Mudra). Hold for 5 breaths, then switch sides.

  12. Transition into Warrior III by shifting your weight onto your right foot and extending your left leg straight back. Reach your arms forward and engage your core for balance. Hold for 5 breaths, then switch sides.

  13. Return to Downward Facing Dog and take a few breaths to rest and reset.

  14. Lower down into Child’s Pose for a few breaths, allowing yourself to relax and release any tension.

  15. Come back to Tabletop position and extend your right leg straight back into a modified Side Plank. Place your right hand on your right hip and extend your left arm overhead, palm facing down (Mudra: Prithvi Mudra). Hold for 5 breaths, then switch sides.

  16. Return to Tabletop and then transition into a seated position. Extend your legs forward into Staff Pose (Dandasana). Place your hands on the ground beside your hips and press through your palms, lengthening your spine.

  17. Bend your right knee and cross your right foot over your left thigh, coming into a seated twist. Place your left hand on your right knee and extend your right arm behind you, palm facing out (Mudra: Jnana Mudra). Hold for 5 breaths, then switch sides.

  18. Release the twist and come into a comfortable seated position. Close your eyes and bring your hands into Anjali Mudra (prayer position) at your heart center. Take a few moments to focus on your breath and cultivate a sense of emotional stability and inner peace.

  19. End the practice with a few minutes of Savasana (Corpse Pose) to integrate the benefits of the practice and allow yourself to fully relax.

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