The Hundred
Lie faceup and curl head, neck and shoulders up off mat.
Extend legs to a 45-degree angle (as shown).
Keeping arms straight and palms facing ground, pump arms for five quick inhales, then five quick exhales.
Repeat for a total of 10 times.
Modify by bending knees at a 90-degree angle.
Roll Ups
Lie faceup and hold the circle between hands.
Extend arms straight to sky so the circle is directly above face.
Inhale and curl head, neck and shoulders up.
Exhale and roll spine, one vertebrae at a time, off mat.
Keep arms straight and parallel to legs.
Continue to fold forward and reach the circle past feet (as shown).
Inhale, exhale and slowly reverse the movement.
Repeat a total of 6 times.
Grab front of ankles and keep heels together and toes apart.
Repeat a total of 5 times.
Single-Leg Stretch
Complete your final roll and release left leg and extend it away from body.
Straighten right leg and place both hands comfortably on your ankle or shin.
Curl head, neck and shoulders off mat (as shown).
Keep torso lifted and switch legs without lowering to ground.
Thats 1 rep, do 10 total.
Frog Legs
Lie faceup and bend knees 90 degrees and bring heels together, toes apart.
Exhale and extend legs at 45-degree angle.
Inhale and pull knees back to tabletop position.
That’s 1 rep, do 10 total.
Corkscrew
Lie faceup with arms by sides.
Place circle between ankles and raise legs straight into the air.
Thats 1 rep, do 10 total.
Teaser
With legs extended, hold circle between ankles.
Lift torso off mat to create a V shape (as shown) balancing on sit bones.
Extend left leg at hip-height and place left hand behind head (as shown).
Lower left foot and tap toes on mat then raise back to hip-height.
Thats 1 rep, do 10 total then switch sides.
