#1 the hundred beginner

Lie on your back, pull knees into chest. Head up, look at belly. Stretch arms by sides, reach forward. Legs up, squeeze glutes and legs. Pump arms up and down, inhale for 5 counts, exhale for 5 counts. Lower legs to 45 degrees, keep pumping arms for 100 counts. Don't hurt lower back or neck. Finish by lowering head and bringing knees into chest. Stretch out for roll up. Lie on your back and pull your knees into your chest. Head up. Look at your belly. Stretch your arms long by your sides and reach forward until you feel the bottom of your shoulder blades sinking into the mat. Legs to the ceiling, squeezing the glutes and legs. Begin pumping your arms straight up and down as if you were slapping water. Inhale for 5 counts. Exhale for 5 counts. Lower your legs to a 45 degree angle or to the point before your spine arches off the mat. Maintain this position, pumping your arms and breathing for 100 counts. Never drop your legs past the point of comfort of your back. If your lower back begins to hurt, bend your knees into your chest. If your neck hurts, rest back down on the mat and then try again. Make sure you are lifting from the back and not from your neck itself. Finish by lowering your head and bringing your knees into your chest. Stretch out to full length to prepare for the roll up.