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.