#1 the hundred beginner modified

Lie on your back with knees bent at a 90-degree angle. Lift your head to look at your belly and press your shoulder blades into the mat. Stretch your arms out beside you and pump them up and down, inhaling and exhaling for 5 counts each. Do this for about 100 counts. Keep your upper torso folded forward, not your neck. Maintain a flat back and engaged belly, with shoulders away from your ears. Squeeze glutes and knees together. If your neck hurts, put it down. Start with 20 pumps and work up to 100. Lower your head and place your feet flat on the mat to get ready for the roll-up. Lie on your back with your knees bent at a 90-degree angle. Bring your head up to look at your belly. Lift forward until you feel the bottom of your shoulder blades pressing into the mat. Stretch your arms out beside you. Begin pumping your arms straight up and down as if you were slopping water. Inhale for 5 counts and exhale for 5 counts for as close to 100 counts as you can manage. Make sure you're folding forward from your upper torso and not from your neck. You should be able to maintain a flat back and scooped belly. Keep your shoulders pressing away from your ears. Squeeze glutes and knees together. If your neck hurts, put it down. Begin with 20 and gradually increase to 100. Finish by lowering your head and placing the sole of your feet flat on the mat to prepare for the roll-up.