This exercise continues challenging the center during The Hundred by adding abduction at the hip socket to the exercise
To do this exercise you will need a mat and a magic circle. Start by threading your ankles through the magic circle and then while lying on your back straighten your legs up to the ceiling. Inhale into the back of the ribs, and then exhale as you reach your fingertips past your hips. Continue exhaling as you lift your head, neck, and shoulders into the air. Press your ankles out to the edges of the magic circle as you complete ten cycles of the sniffing breath. Inhale for five breaths, and then exhale for five breaths and after ten cycles bend your knees and place your head, neck, and shoulders on the ground.
Things to think about
If you have osteoporosis, you will need to do this exercise with your head, neck, and shoulders resting on the ground. This will add additional challenge to the lower abdominals so be sure that you are strong and engaged directly beneath the belly button.
If your neck is feeling tense during this exercise and you are positive that you are exhaling completely, you can also relieve some tension by making sure that your breastbone is softening towards the ground.
To add additional challenge to this exercise lower your legs closer to the ground, which creates a heavier lever for your abdominals to control.