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Hi and welcome. My name is Scott Soller, yoga instructor, on behalf of Expert Village. The
Cat Cow flowing series works with our second shaka and it has to flow more with practice.
We start in Wisdom Pose sitting back, arms straight, forehead to ground, let's float
up. So from the start with the Cat Cow think of where the naval comes in draw the lower
abdominals in, inhaling the spine, inhaling the tail and again draw the lower bands of
the abdomen in to stimulate the second shaka. You can do many of these eventually sitting
back into Wisdom and then inhale coming forward into the kneeling of Dog and exhaling pressing
back, kneeling and coming forward you can alternately look down, shoulders back, exhaling
pressing back and you can alternately look up. For more challenge you can turn your toes
under and do a Full Up Dog into the Full Down Dog. Remember to draw the lower bands of the
abdomen. When you are ready to rest you can always drop back to the first version, knees
down, kneeling at Dog and eventually resting at Wisdom Pose.