The Hundred
Intermediate (4/10)Mat
Position: SupineEnergy: 6/10~60s
Cueing
Inhale for 5 counts, exhale for 5 counts; reach through fingertips; keep gaze at belly button.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus Abdominis
Secondary Muscles
External ObliquesIliopsoasTransverse AbdominisMultifidus
Regressions
Knees at tabletop or feet flat on mat; reduce range of arm pulse.
Progressions
Extend legs to 45 degrees; lower legs towards mat; increase tempo of arms.
Common Errors
Neck strain from improper lift; legs too low for back stability; shoulders shrugging.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
