Pilates, Joseph: Exercise #1 of 34 from his Book
Return to Life Through Contrology

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INSTRUCTIONS for "The Hundred"

Pose 1
(a) Take position illustrated
(b) Lie flat with body resting on mat or floor
(c) Stretch arms (shoulder-wide, touching body,
palms down) straight forward
(d) Stretch legs (close together, knees locked)
straight forward
(e) Stretch toes (pointed) forward and downward




Pose 2
(a) INHALE SLOWLY
(b) Lift both feet about 2" above mat or floor
(c) Raise head with eyes focused on toes
(d) Raise both arms about 6" to 8" above thighs
Pose 3
(a) EXHALE SLOWLY
(b) Raise and lower both arms (tensed)
(c) From shoulders only
(d) Without touching body
(e) Within a radius of 6" to 8"
(f) Mentally counting 5 movements while
(g) EXHALING SLOWLY
(h) Alternating with 5 similar movements while
(i) INHALING SLOWLY
(j) Begin with only 20 movements and
(k) Gradually increase them in units of
(1) 5 additional movements each time until a
(m) Maximum of 100 movements is reached
(n) Never exceed 100 movements



Pose 4
(a) Relax completely

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