Alright, forward chaturanga, or knees-chest-chin, we've got those hands planted under the shoulders. We're going to just rise into our cobra and when we come into our cobra we lead with the heart as we gently, gently become more flexible and more comfortable with our cobra pose, then we can start to come into updog, and seal pose variations where we use the arms to lift the heart and get a deeper back bend. The important thing about doing these updogs and/or seal pose is that we keep the shoulders pressing down so that we keep the lats and chaps engaged. When we do that we protect our spine, and we also increase the efficiency of the exercise because we cause ourself more resistance. This, what I'm doing right now, is seal pose. The reason that's its seal pose and not updog is because my thighs, the tops of my thighs, and my knees are on the floor. Updog looks like this, the thighs are engaged and they're actually not touching the floor. I'm only on the palms of my hands and the tops of my feet. So try that. Here we are, from knees-chest-chin, inhaling into cobra and then into your chosen variation, updog or seal, and then from chaturanga it looks like this -exhale and inhale. That should bring some awareness into your arms.