Creativity doesn’t always come from trying something new. Sometimes changing up something familiar is what’s needed to invite alternate ways of thinking. Consider practicing lotus seal, or padma mudra, before, during, or after this sequence. The following practice focuses on the hips, the center of your creativity and creation and home to your sacral chakra, svadhisthana. It includes several unexpected takes on tried-and-true poses that will stir up the mud so you, too, can draw on your resilience and transcend your circumstances, just like the lotus. **Benefits of the Practice**
• Improved flexibility and balance
• Increased creativity and focus
• Enhanced self-awareness and emotional regulation
**How to Practice:**
1. Begin by sitting comfortably in Sukhasana, or easy pose, with your legs crossed. 2. Engage your core and bring your hands to your heart, where you can hold lotus seal, or padma mudra. 3. Inhale and lengthen your spine, then exhale and fold your torso forward to begin Cat-Cow with Flipped Wrists & Toes. 4. In Cat Pose, lower your belly and lift your chin to round your back, then place your hands back on the ground and release your neck in Cow Pose. 5. As you continue to move, explore changing your breathing to be opposite your typical breath-movement connection. 6. In Sukhasana, bring your knees up towards your chest, then release and repeat, focusing on the sensation of your hips and lower back. 7. Transition to Twisted Vinyasa Flow by crossing your legs in Downward-Facing Dog, then bringing the back leg to the opposite hand at the front of the mat into a cross-legged Low Lunge. 8. Step your back foot forward, then bring your front leg and send it to the opposite back corner of the mat to transition into a cross-legged Low Lunge on the other side. 9. End your sequence by bringing your front leg in front of your back for a cross-legged Downward Dog. 10. Repeat at least once, and feel free to modify or add to the sequence as you see fit. **Common Variations and Modifications**
• Hold lotus seal before, during, or after the sequence for added focus and intention. • Modify Cat-Cow with Flipped Wrists & Toes by using blocks or straps for support. • Use a wall for support in Twisted Vinyasa Flow, especially if you’re new to yoga or struggling with balance.
| Common Challenges | Solutions |
| Difficulty with balance | Use a block or strap for support, or practice with a wall |
| Stiffness in the hips or lower back | Modify the sequence to avoid exacerbating the issue, or use props like blocks or straps for support |
“Sometimes we need to take a step back, re-evaluate, and refocus in order to find our way forward.”—Unknown
You can find videos of this practice online, or create your own sequence based on your personal preferences and needs. The key is to stay flexible and adaptable, and to trust in the power of your own creativity and resilience. This 15-minute yoga practice is designed to help you stir up your creativity and get unstuck in a productive and effective way. By focusing on the hips and sacral chakra, and using a variety of unexpected takes on tried-and-true poses, you can tap into your inner source of inspiration and start creating again. So, take a few minutes each day to practice this sequence, and see what new possibilities emerge.