To learn to move upright  and freely we need to learn with the body first. Hold your arms at your back (hands clapped or if you can hands holding onto opposing elbows) and stand up. Now move about a little, sit down and get up and than lie down and get up in various ways. Roll on the ground as you maintain this hold and get up again. Now with a partner move to evade and deflect his strikes and holds. At first you may start to overcompensate with lots of movement and your partner will be glad to show you how and where you are out of control and after a while you will relax and teach yourself to move well with the body and legs thus freeing your arms to do other work. Have fun and remember not to go for something in the horizon. Progress now.