Everyday Fitness: The Hundred

February 1, 2007

Always start your day with “The Hundred”. I will tell you the benefits first:

  • Strengthens your abdominals (ya! flat tummy!)
  • Increases your breathing capacity (Breathing is key to health!)
  • Warms up your body for the rest of your workout (and it is very simple)

Steps:

Step 1:-

  1. Zip and hollow in preparation, and maintain zip and hollow throughout. Note that the toes are pointing away.
  2. Anchor your scapulas, and keep them gently anchored throughout.
  3. Tuck your chin (important so that you will not strain your neck) and lift your head and shoulder blades off the mat. Make sure that you are looking down at your belly.
  4. Raise your straight legs just 2″ off the floor.
  5. Raise arms to the position shown in pose 2.

Step 2 and 3:- Beat (pump) your arms up and down just 6 to 8 inches (elbows locked)

  1. Fives beats while inhaling slowly.
  2. Fives beats while exhaling slowly.

A total of one hundred beats (Do your math!)

Finally:-

  1. Relax completely (note that the abdomen is still zipped or scooped).

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