The Hundred

How to do it

Inhale: Lengthen through the spine, and engage the abdominals.

Exhale: Begin to flex the torso up, rounding the head, neck and shoulders off the mat. Arms are lengthening in line with the torso, palms facing down.

Inhale: Begin pumping the arms up and down for 5 counts, just above the mat as if you are slapping water.

Exhale: 5 count and continue the count. Inhale 1, 2, 3, 4, 5, exhale 1, 2, 3, 4, 5… reaching a bit more forward, keeping the integrity of the starting position the entire time. The goal is to work toward 100 counts.

To complete exercise:

Once the last exhale count of 5 is completed, inhale remain in the position and reach even deeper, and exhale roll down keeping tabletop legs, then draw knees into the chest and rest.

Do 50 repetitions to start, working toward 100

Be mindful

• The hundred is a breathing exercise, to get the body ready for the exercises to come. Try to remain focused on the breath and maintain relaxed manner in the hips and back to enjoy the essence of this exercise.
• Neutral spine should be maintained throughout the whole exercise.
• Use the entire arm when pumping, keeping the shoulders stable and not flapping the hands only.

Modification

Lie on your back, spine and pelvis are neutral, with knees bent, feet hip width distance apart on the floor for the entire exercise.

Reduce the count to 50 and work up toward 100, if you cannot remain in the position for the full 100 count.

The spine and pelvis should remain neutral. If you feel you cannot remain in neutral, draw the knees closer to the torso, without changing the position of the spine or pelvis.