Exercise: The Hundreds

Lie on the mat on your back with knees into the chest. The arm should be straight at the sides of your body and the back should be imprinted (or flat) into the mat. Place the legs in either a table top position, extended straight to the ceiling or lowered on an angle at your point of control keeping the back flat (this is the most advanced). As the head and shoulder roll up of the mat gaze at the belly button and extend the arms long in a hovering position and gently started to pump the arms up and down about 3 inches. Start the breathing by taking 5 quick inhales through the nose and 5 quick exhales through the mouth and repeat this over 10 times total.