The Hundred Intermediate

Lie on your back with your arms at your sides and legs raised and bent. Roll up slightly with your chin moving toward your chest. With your arms raised a few inches off the mat, pump your arms up and down. Inhale five short breaths and exhale five short breaths. Stay in this position, pumping your arms and breathing, for as close to one hundred breaths as you can.

   Roll Up

Lie on your back with your legs straight and arms stretched back. Stretch your arms up and forward and roll up slowly, bringing your chin toward your chest. Reach for your toes. Reverse the motion and roll back one vertebrae at a time.

   Leg Circles

Lie on your back with your left leg bent and your right leg pointing straight up as close to ninety degrees as possible. Move your right leg outward, circle it downward and around to the starting position. Reverse direction. Repeat with your left leg.

   Rolling Like A Ball

Sit with your feet together and your knees bent into your chest. Grab your ankles and lift your feet until you are balancing on your sitz bones. With your chin tucked into your chest, roll back until your shoulder blades touch the mat. Roll forward in a rocking motion back to the balanced position.

   Single Leg Stretch

Lie on your back with your legs up and knees bent. Bring your chin toward your chest and raise your shoulders. Pull your right leg toward you and grab your knee. Extend your left leg out at an angle so that your back remains flat. Switch legs.

   Double Leg Stretch

Lie on your back with your legs raised, knees bent, and arms at your side. With your head lifted, stretch out your body by reaching your arms back and extending your legs at a 45 degree angle. Move your legs and arms back to the original position.

   Criss Cross

Lie on your back with your hands behind your head. Raise your legs with knees bent. Extend your right leg out and twist your upper body so that your right elbow touches your left knee. Switch the position by touching the left elbow to the right knee while extending the left leg.

   Open Leg Rocker

Sit with your feet together and your knees bent into your chest. Grab your ankles and lift your feet until you are balancing on your sitz bones. Straighten your legs and extend them toward the ceiling in a V position. With your chin tucked into your chest, roll back until your shoulder blades touch the mat. Roll forward in a rocking motion back to the balanced position.

   Corkscrew

Lie on your back with arms at your side, palms on the mat, and your legs extended toward the ceiling. Circle your legs by moving them to the left, then down, then around to the start position. Reverse the direction after each circle. Inhale as you begin and exhale as you complete the circle.

   The Saw

Sit up straight with your legs open a bit more than the width of your hips. Reach your arms straight out to the sides. Twist at the waist and bend forward with your right arm reaching for your left foot. Raise up to the starting point and repeat to your other side.

   Swan Dive

Lie on your stomach. Raise and support your upper body with your arms straight and palms pressed to the mat. Lower your upper body and raise your legs in a rocking motion. Rock back raising your chest to the original position.

   Double Leg Kicks

Lie face down on the mat with your head turned to one side, legs together. Clasp your hands together behind you, placing them as high as possible on your back. Kick your heels toward your buttocks three times. Lower your legs, opening them slightly and extend your arms out and back, lifting your upper body off the mat. Return to the start position.