Balanced Body Allegro 2 Instructions D'utilisation page 19

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VI. ALLEGRO 2 EXERCISES

HUNDRED, ALL LEVELS

Sets: 10

Springs: 1 – 3

Bar: None

Loops: Regular

Headrest: Up

Focus

» Percussive breathing - in for 5, out for 5

» Stable pelvis – imprinted or neutral

» Hollow abdominals

» Abdominal strength

» Shoulders down

» Neck long

Precautions

Back injuries, neck injuries, hip flexor injuries, osteoporosis

Prerequisites

Hundred on the mat

Starting Position

Lying supine on carriage, knees at 90 degrees, hands in loops,

arms to ceiling

Level 1

Knees bent at 90 degrees, reach arms to sides as the head and

upper body lift off the carriage, pulse arms with breath

Level 2

Legs straight up to ceiling, reach arms to sides as the head and

upper body lift off the carriage, pulse arms with breath

Level 3

Reach arms to sides as the head and upper body lift off the

carriage, straighten legs to ceiling then lower legs keeping low

back on mat, pulse arms with breath

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