Hundred

How to

Setup: Lie on your back and curl the upper trunk gently; lift bent legs only if your back stays settled.

Steps:

1. Reach the arms long beside the hips.
2. Pump the arms a small distance as you breathe in for five counts.
3. Breathe out for five counts while maintaining the curl and steady legs.
4. Repeat up to ten breath cycles, then lower and rest.

Cues: Keep the pumping small. · Let the breath set the rhythm.

Stop if: your neck or back hurts, or you cannot breathe comfortably.

Easier: Keep the head down and feet on the floor.

Harder: Straighten the legs higher only while the trunk stays controlled.