Lie on your back with your legs together and lifted in a bent position. Exhale and pull your belly button to the floor, try to keep it there throughout the exercise and try to pull it down even more with every exhalation. Lay your arms straight above your head on the floor, without letting your ribcage push up. Feel your tail bone heavy to the floor without pushing it down, and don’t arch.
Photo Credit: Janne Danielsson
Inhale into your back and float your arms, head and shoulders up, to the hundreds position. Feel like you are folded at your bra strap (men, please imagine wearing a bra). Actually, the picture of me, demonstrating the postition, is not showing the form as good as it could be, but I try.
Exhale and start pumping your straight arms up about 5 inches and down, pumping from your “back” (reach shoulders away from ears and shoulder blades down towards your low back. Inhale through 5 arm pumps and exhale through 5, pulling the belly button in more for each exhale. Breathe percussively (5 inhalation sniffs, 5 exhalations). Pump until you have reached 100 pumps. Advance by straightening the legs, and lean them out on a diagonal.
Keep your body up in the position with your torso muscles. Since you are up there, watch your belly engage, scooping, throughout the exercise.
Don’t drop the head back. To avoid this pretend you have to hold an apple with you chin against your chest. If your neck hurts too much, lay your head back down on the floor, (you will get stronger and able to hold the head easily through the whole 100’s) continue to pump your arms to 100. Reach with your fingers toward the opposite wall and feel how you are lengthening and reaching, to get that oppositional pull to stay in the position throughout the whole exercise. The legs are reaching long and the belly is reaching down