Sharon Friedman – Vigilance and Tranquility

Specific stuff : The feet and hands are ususally neglected so here is a bit just for them:

Sit on the shins with feet at point (look it up) and hands at the sides of the knees with feet together. Rise up so you pivot on the feet fingers till you pass through and the foot is flat on the ground with the hands not leaving the ground and come back.

Sit on your behind and hold your ankles with the same side hand. Now extend the leg forward with a curved back and allow the leg to reach forther bybringing the fingers to the sides (the leg twists out like a screw) and back. Note you will find the movement easier if the legs are completely in the air the entire time.

Sit on your shins with feet en point and the body from the knees up perpendicular to the ground. Now pivot from the knees down keeping the body aligned till your thighs rest on the shins and than recline so the head and shoulders (yea I know) rest on the ground. This is an exercise in relaxation and is just as important. If the soldier don’t follow the general is useless…

From standing walk on the heels, toes, sides of feet and also move by pivoting from heel to toe with the ankle as the axis. If you really want to build patience try moving by inching with your foot snail like. The fingers grab at the ground and bring you forward.

For the hand try these:

Place back hand to back hand and one in turn (My English teacher is mad) push and pull each finger with it’s counterpart.

Now make loose fists and push one against each other from different directions.

Give yourself a massage using both hands and fists. do so to invigurate the flow and feel where a pinch can be made. This may come in handy later

Go to the push up position on the fists and relax the fist so your hand “spills” on the ground. now from that position on the ground form the fist again. try it on a wall first it isn’t that easy.

relax the face and keep your form as posible as you do these. learn your rythem by moving to your breath.