Sharon Friedman – Vigilance and Tranquility

Start with your stomach on the floor and your feet against a wall. Now slowly climb the wall with your feet as you relax your bach to form an arch. Go up and down a few times and see how you can free your bach in this movement. You can do the same with your bach on the floor and curl up to the legs overhead against the wall. It is a good way to learn to roll on the spot and to relax and move with less effort as you use gravity as your friend.

Another drill can be to climb over a friend and than slide down to the floor from various positions and and even as he or she moves. A great drill to learn intuitivly how and where to place yourself to create the needed effect.