The 100 is all about breath-taking it deeper and fuller. If you find your breath becoming restricted, short or shallow, stop. Begin with 1 breath and progress to 10.

Keep the hands higher than the thighs as you pulse this will enhance the connections

Reach the top of the head to ceiling, lifting from behind the shoulder blades

Only take the legs as low as you feel you can control the level from your centre/powerhouse. Take them too low and you will feel the strain in the neck or low back

Keep a soft knee, locking them out will really recruit the front of the hips rather than your centre.

Don’t over-point the toes. Focus on where you should feel the work- in the centre

As you progress, lower the legs. The ultimate level is where the feet are in line with the lines

This move is amazing for feeling the two-way stretch to create space in the body. Reach forwards through the fingers and heels as you pull back through the waist.

Don’t be tempted to lift up to a tall position, keep working through the C-curve

Watch the feet stay parallel and pointing directly up to the ceiling, especially the little toe!

Draw the sit bones to the back of the thighs

Feel a sense of heaviness at the back of the pelvis

Keep the arms in line with the shoulders

Think of the head as a vertebrae and allow it to follow the line of the rest of the spine

For the Roll-Over, always keep the arms strongly connected to give you a good point of stability to articulate the spine from

Lift the pelvis away from the ribcage

Only the open the legs to shoulder width

Keep the legs as straight as possible

Roll over not up!

Use your arms to elevate any cervical pressure

Only straighten the gesturing leg as far as you can maintain your centre connection-etherise the front of the hip grips like mad!

Stability and control come from the ribcage and the supporting leg

Strongly flex the supporting foot

Circle directly above the hip, so draw that leg back!

Be aware of hip hitching- keep both sides of the waist equally long-this is why it is an abdominal exercise!!!

The key to Rolling Back is to keep the body shape as you roll. Look for an even curve through the spine from the tailbone to the crown of the head

Do not let the head kick out especially when the client is nervous if the move

Keep the heels in as close as possible

Keep the feet softly pointed, if you flex them you will not roll smoothly!

Keep the hips as flexed as possible

Stay strong through the arms

As you progress roll quickly and focus on the pause in the balance to emphasis abdominal strength and control.

Keep a strong connection tracking from the spine, to the inner thigh, to the inside knee to inner ankle to keep the leg deeply connected and aligned.

Keep the tailbone lifted and the crown of the head reaching for the ceiling creating space through the spine

Send the chin towards the breast bone to keep the weight of the head supported by the powerhouse

Lift from behind the shoulder blades

Do not let the lengthen leg drop too low as this will drag the tailbone down and lose the lower abdominal connection

Pull the thigh into the chest to ensure the colonic stimulation.

To create great space through the spine when flexing lengthen and lift up from behind the shoulder blades, reaching the crown of the head to the ceiling

Keep the tailbone lifted to engage the lower abs

Only take the legs as low as you can keep the weight behind the waist, do not let it drop onto the bum

As you circle the arms keep them in your peripheral vision, otherwise if they drop behind they will pull down the upper body

Only straighten the legs as far as a centre connection is maintain, watch out for gripping into the quads

Inhale to extend and fill the body with oxygen, exhale to curl in as small as possible to squeeze out as much air as possible

Focus on how the Spine Stretch is a stretch into the spine rather than of the spine

Only straight the legs as far as you can hold a lengthened spine. Do not “fight” to hold the legs straight-its not worth it!

It is not a hamstring stretch! If you are feeling a hamstring stretch focus on flexing into yourself rather than forwards over the legs

Keep the legs strong with the heels pushing away giving a good base of stability to articulate from

To really encourage the two-way stretch have the hands on the floor and as they slide forwards pull the navel away in the opposite direction.

Imagine you are bringing the crown of the head to the floor in between the thighs

Lead with the head on the way down and build the spine back up from the tailbone

Keep an even C curve through the spine

Do not sit up onto the sit bones, stay slightly behind them

The subtle push and pull of the arms and legs keep the roll going

Inhale as you roll back to expand the back and create space between the vertebrae

Do not let the legs go too wide apart

Keep the feet pointed, you can’t roll with flexed feet!

Keep pressure into the arms to support the neck

Watch that the toes stay in line to make sure you are truly rotating and not side bending

Lift the hips away from the pelvis

Keep both sides of the waist long and even

When you first twist keep the pelvis level

Make sure you arrive on the mat dead centred

Focus on how this move opens the whole front of the body especially the hips and the shoulders to create space and stretch

Starting at the front of the hips, extend upwards to the head and downwards through the legs

Choose the leg position with internet and keep that position, do not let the legs drift outwards

Make sure the curve through the body is equal, not all in the low back

Reach the crown of the head one way and the tail bone in the opposite direction

Keep the back line active

Keep lengthening out through the spine in both the upward phase and especially the download phase

Keep the collar bones wide

Keep the back of the neck long

To stop sinking into the low back, keep drawing on the arms, as if you are pulling yourself out of a pool, to keep active in the mid and upper back.

Ensure you can extend the hip well before adding the kicks

Keep the knees together and the thigh bones parallel. Keep the heel kicking directly to the sit bone

Only add the foot flicks if you have perfected the traditional move!!

Keep focusing on the length through the spine and hips created in Swan Dive

Keep the torso still! No bouncing!

Make sure you focus on spinning the arm bones outwards the shoulder to open the chest and maintain good shoulder alignment.

As you kick the legs in, the knees can open slightly if needed

Keep length through the back of the neck

Keeping the hands clasped, lift them upwards as well as backwards

Make sure the head stays in line with the rest of the spine and does not hang down

Do not hang around on the mat-imagine it’s hot and get straight back up again!

Draw upwards with the hands on the back of the neck to open it up and feel this mirrored in the low back

Press outwards with the legs to help stabilise the pelvis and provide a strong base to move from

Flex strongly through the feet

Focus on the leg that is moving away from you to really extend the hip

Do not allow the other leg to drop too low towards your face-keep the legs equidistant apart

Have the elbows as close together as possible and press down into them to help connect across the pelvis

All of the above!

As you bend the knee, keep the ankle to knee to hip alignment

Try to brush the floor with the lowering leg

Whichever variation you choose stay grounded through the feet/foot and arms to give yourself a strong base to move from

Honour the cervical curve-do not jam the chin in

Have a sense of spiralling the thigh bones inwards

Keep equality through the spinal shape

Keep the pelvis quiet

Make sure the heels are under the knees

Keep both sides of the waist equally long and lifted as you rotate to wring every last atom of air out before you fully inhale to return

Keep the toes pointed to the ceiling and feet flexed

Do not let one leg go longer than the other as you twist, this is the pelvis moving not the spine twisting!

Easy shoulders & heavy elbows

Twist from the bottom rib

keep the ribs over the pelvis

Spiral the ribs around the spine

It’s all about the back line of the body!

Focus on hip, spine and shoulder extension to lift into a strong shape

Keep the back of the wrists flat to the floor and arms grounded to alleviate pressure on the neck and keep stability through the shoulder girdle.

As you lower keep the legs as vertical as possible

Honour the cervical curve- do not let the chin drop into the chest

Think of lifting the ribcage off the pelvis

Reach long through the fingertips

Imagine the legs are being pulled up to the ceiling as you lower to find the two-way stretch.

Keep breathing!!!

Keep the C-curve! Do not be tempted to grab with the front of the hips and hold the legs up, this will pull you out of the curve

Imagine you are sucking the things bones into the hip sockets

Only roll down to the navel on the floor and then lift up

Reach upwards with the fingertips with the arms parallel to the legs

It’s not just about the lower body! It’s more about what is not moving then what is!

Keep the bottom leg strong with a flexed foot, keeping the ankle down

Reach the top hip and leg away to keep equality through the sides of the waist

If you want to focus on the front of the leg, point through the foot, back of the leg flex the foot

Focus on hip extension

Keep the ribcage quiet- don’t let it rock and roll!

Keep lengthening through the neck to maintain whole body connection and alignment

Make sure the leg stays parallel, keep the toes pointing forwards, unless you want to focus on internal/external rotation

Keep your gaze forwards

Really work on the two-way stretch- reach down and up the body from the front of the hips.

Do not grip the back of the ankles by over pointing through the foot

Focus on the shoulder blades lifting up not forwards

Lift the head in line with the arms initially, lift the head higher once equality of extension is achieved

Think of this as a reverse 100

Keep legs parallel

Keep neck long

To help shoulder alignment and connect into the back, imagine you are slightly spinning the arm bones outwards.

Keep head in line by lifting back into the throat if you have a head hanger!

Imagine dropping the ceiling, the back of the head & ribcage should touch it

Push into the fingers and thumbs to use the forearm to support the wrists

Brush foot away first, keeping legs level then kick up slightly-not too high otherwise the back will extend

Reach through the crown of head

Lift into a long line by hingeing at the hips.

Do not curl the tail bone under, keep it heavy

Keep the elbow unlocked

Keep the collarbone wide, shoulders pointing outwards.

Keep the ankles dorsi-flexed to help support behind the knees if needed.

Keep the eyeliner forwards, probably to where the ceiling and wall meet.

Keep the pelvis level when lifting the leg.

As you progress, point through the feet to really feel the length through the front of the body.

Make sure the supporting leg stays parallel and doesn’t creep into external rotation to cheat the hip extension

Make sure the supporting hip stays extended

You need good lateral flexion of the spine in this one so use a block under the hand to help lessen the intensity if needed

Try not to rotate

Keep the elbow pointing up

Fingertips face away from the body

Try to keep the supporting leg as vertical as possible

Stand strong through the foot and the arm and let the crown of the head lead the way

Don’t over do the reps! Do a few as best you can!

This is a one sided bridge!

This is a streeeeeetch!

Try to keep the elbow unlocked, fingers facing away

Make sure you keep the boomerang shape through the move so you need to start the move by lifting the legs! Not leaning back and losing the C Curve! That’s cheating!!

Just go for it! Don’t over think-enjoy the flow

Keep squeezing the legs together

Let the lift of the arms press the torso forwards

This is a hip opener! Not a foot clapper!!! It is the thigh bones that open to really stretch the hips

Keep the C Curve

Press the elbows into the inside of the knees to help the stretch

Stay back off the sit bones

Bring the soles of the feet together

Clap twice!

This is a roll from the crown of the head to the tailbone!

Control is key! You need to pause to change the legs over at the top of the move.

Lift upwards off the legs as you roll forwards onto the top of the head

Touch the very crown of the head-not the forehead

Grasp the toes

Stay as tightly curled as possible

Elbows wide

The ultimate front body opener!

Do not let your knees go too far apart

Grasp the ankles, not just the feet

Do not lock the elbows, open from the front of the chest

Press the feet back into the hands to lift into the shape

Try to extend equally through the hips and spine

This is what we have been working towards this whole time!

Keep stretching the leg upwards to the sky

Lift the back of the hips as high as possible

It’s all about the Control and the Balance!! There is no cheating here!

It’s time to return to standing ready for the rest of your day!

This is a 3 phase move- roll down, push up, roll back

Try to not sway side to side as you walk out

Hands are under the shoulders, elbows reach back and brush the sides of the body

Keep the whole back line strong- try to keep the head aligned

Enjoy each element