Movement · The Original 10
The Hundred
The short answer
The ultimate warm-up. Lie on your back, curl your head and shoulders up, extend your legs out, and pump your arms up and down rhythmically.
100 beats (build to 100)
Breath — Inhale 5 counts · Exhale 5 counts
How to do it
Lie on your back, curl your head and shoulders up, extend your legs out, and pump your arms up and down rhythmically.
Breath: five pumps on an inhale, five on an exhale — continuously, to a hundred.
Be mindful
- The Hundred is a breathing exercise, readying the body for what comes next — stay focused on the breath and keep the hips and back relaxed.
- Neutral spine is maintained the whole way through.
- Use the entire arm when pumping, shoulders stable — don’t just flap the hands.
Modification
Keep the knees bent, feet hip-width on the floor, for the whole exercise if you’re just starting out.
The practice beneath it all
When the mind needs somewhere to land
Everything in this wing points, in the end, to the same place — the breath, and the nervous system beneath it. It is why I built SOVA: a quiet companion for the moments in between.
- Today — a daily practice that aligns you before the day pulls you a dozen directions.
- Companion — a place to process any feeling, even the happy ones.
- Pages — a soft place to set your thoughts down and out of your head.
- The House — rooms of calm to step into, whenever you need one.