The Hundred

Lie flat with your legs squeezed together and

long, strong arms by your sides (A). Lift both
legs a few inches off the mat, squeeze your
buttocks, and scoop your abs. Lift your head
and look to your toes (B). Raise your arms
over your thighs and pump your arms up and
down with energy. Take a long, steady inhale
for five pumps and a long, steady exhale for
five pumps (C). Complete two to five sets
(one set is 10 pumps) and work up to 100
pumps.

Saw
Sit tall with a straight back and long waist. Open your arms
straight out to your sides at shoulder-height and crack a
walnut between your blades. Open your legs wider than
your shoulders, flex your feet from the ankles, and anchor
your bottom to the mat (A). Inhale as you rotate your trunk to
the left and round over your left knee; pressing your right
hand against the outer edge of your left foot and lifting your
back arm as high as possible, palm down (B). Exhale as you
slide your right hand along your outer foot in three
progressive forward sawing motions while drawing back in
your right hip to create diagonal opposition for your oblique
abs (keep the weight of your lower body even on the mat no
matter what the upper body is doing) (C). Inhale and return
to start. Repeat the sequence, twisting right. Perform three
sets.

Double-Leg Stretch
Hug both knees into your chest with your
head lifted forward and your elbows wide (A).
Inhale with control as you reach your legs
forward and arms backwardstretching in
oppositionand drawing your abdominals in
deeply to support your spine (B). Exhale
slowly as you deepen back into your hug
position, using the pull of your knees into your
belly and chest to expel more and more air
from your lungs (C). Repeat six times.

Crisscross
Lie on your back with your hands layered,
palm over palm, behind your lifted head and
with your knees bent tightly into your
chest (A). Inhale slowly and twist your torso
to the left until your right elbow connects with
your left knee, straightening your right leg
forward and holding it a few inches above the
mat. Exhale with control and twist right,
connecting your left elbow to your right knee
and extending your left leg (B). Continue
alternating sides, completing six sets of
twists.

Corkscrew
Lie flat on your back with long, sturdy arms by
your sides. Squeeze your legs together tightly
from the backs of the upper inner thighs.
Inhale slowly as you lift your legs overhead,
rolling back until youre balanced in the
middle of your shoulder blades and the backs
of your arms (A). Point your toes and exhale
with control as you roll back down your spine,
leaning your body slightly to the right (B).
When your right glute touches the mat, circle
your legs to the left and inhale slowly (C),
rolling up the left side of your body while
scooping your abs and lifting your bottom (D).
Continue reversing the circle direction each
time and complete three sets.

Single-Leg Circles I
Lie flat with your legs squeezed together and
long, sturdy arms by your side (the backs of
your shoulders are anchored to the mat).
Stretch one leg up to the ceiling as straight
and as close to the perpendicular as
possible (A). Draw circles in the air with your
leg, beginning across your body (B), then
down toward the ankle (C), out, around, and
back up (D). Keep your movements
controlled. Complete five circles in each
direction and then switch legs.

Teaser I
Lie back with your arms overhead, your biceps by
your ears, and your lower legs in opposition to the
fingertips, keeping your back flat and the legs
squeezing together tightly. Your abs are scooped
and your legs are wrapping from the backs of the
upper inner thighs(A). Inhale with control as you
bring your arms forward, shoulder-width apart,
and begin lifting your legs (B). When your arms
are parallel to your thighs, begin rolling up toward
your feet, articulating one vertebra at a time and
not allowing your pelvis to tip forward. Exhale
slowly as you descend, replacing each vertebra 1
inch behind where it was taken off (C). Do this
move three times.

Swimming
Lie on your stomach with your forehead
down, the pubis anchored to the mat, and the
inner thighs pressed tightly together. Your
arms are stretched forward with the palms
down, and your feet are pointed. Lift your
arms, legs, chest, and head up on one count
and hold (A). Inhale and exhale normally as
you alternate lifting right arm/left leg (B) and
left arm/right leg(C) without touching them
down to the mat. Count slowly from 1 to 10 as
you swim, lifting higher and reaching longer
with each progressive count. Sit back to your
heels for a counterstretch in your lower back,
if needed.

Side Bend
Sit on one hip, propped up on one hand, with
your legs nearly extended (slightly bent) to
the side and stacked ankle over ankle. The
palm of the top hand is pressing onto your
outer thigh (A). Inhale with control as you lift
your hip away from the mat and reach your
arm overhead, creating a high, lifted arc in
the torso (B). Bring the hand from overhead
back to your outer thigh and turn your chin to
your outer shoulder (C). Exhale slowly as you
lower the side of your calf to the mat. Inhale
slowly as you return to your high arc. Repeat
three cycles.