What you are practising
Introduce the rhythm of the Hundred without lifting the head or both legs.
Muscles involved
Shoulder muscles and abdominal wall coordinating breath and arm movement.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Matwork preparation
Hundred preparation
Introduce the rhythm of the Hundred without lifting the head or both legs.
Lie with knees bent, feet down and head supported. Keep arms long beside the body.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Lying on back · Mat; optional folded towel
Set up with support.
Lie with knees bent, feet down and head supported. Keep arms long beside the body.
- Float the hands slightly clear of the mat.
- Make small, relaxed arm pulses while the trunk stays settled.
- Lower the arms and rest before a second short set if desired.
BreathBreathe naturally through 3–5 breaths; do not force the classical five-count pattern.
- Repetitions & pace
- One or two short sets; head and feet remain supported. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Eyes upward, head resting throughout.
Choose the right version
- Make it easier
- Keep the arms resting and practise rib breathing.
- A possible next step
- Extend one short set by a comfortable breath, then rest.
- Watch for
- Turning the preparation into a long breath hold or a full advanced variation.
Suitability: Keep the supported variation if neck symptoms or spinal-flexion restrictions apply. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.