To defend yourself and others you need to move constantly and to learn to do this within your balance start with these simple drills. Start with a chair or a standing partner and you facing one way. Now start to walk aroung the chair/partner using the least amount of steps while all the time facing the same direction. Do this for both directions and if you can have a person swing a staff at you so you have to do this and keep yourself safe from the swing as well. After that have a stomping game with your friends as you all have to step on someones feet but not get stepped on yourself (keep your alignment and head looking straight or up so you see more and let your awareness grow). After that return to the getting out of the way drill as one or more people walk towards you and you have to get out of the way and at all times remember to let the breath lead your movement and to keep your alignment. It is ok to stumble but if you loose your relaxation you will be caught and perhaps not rise again.
Another drill for this purpose is to do the same as one person is one the floor on his behind, knees or back and people try to step on him and he has to keep moving to get out of the way and keep himself mobile and free. After that do the same in the low squat which builds your endurance and forces you to breathe well (otherwise you collapse)
Sequence of learning awareness: on the floor, squat, standing, standing and stepping on you, standing with a mission (the circle around the person/chair) and avoiding.
Work with a friend on any drill and focus this time on observing his choices and movement to check how you can help him better himself. Before you speak out note how do you go through the things that you saw on another and after you put this to action on yourself see if what you wanted to say is different. Many times we look for something that is missing or lacking in ourselves and want to see the same or better on others. This is a good drill to check for your blind spots and to improve together.
Another drill. Sit on your behind and have a partner lie flat on the floor in front of you. Balance on your hands and place your feet on your partner and start to move in this way as you roll your partner with your feet (forward and backwards) and only the hands touch the ground. Do the same drill with you in the push up position (body aligned with feet on the partner) and remeber the purpose of the drill is more than the movement itself. This teaches you to relax as you give support to another and to take it away with other parts of the body. You learn to find the right spots to move the body by relaxing because you do not have any support to pactice brute force shoves. The drill is just a drill, what you take from it other than the joy of movement is the key to your freedom.
To learn to walk upright and with freedom to change your direction at all times you can do many things. Start by standing freely and place your balms on the small of the back on the connection between the back and legs. Now relax and flatten the curve between them so your hips are relaxed in position. Play with this changeing the angle and tensing up and than relaxing letting the hips find the right spot by itself. At the same time the shoulders are relaxing in connection to the hips and once the hips are relaxedstart to move the shoulders up and down and in any direction. Tense and relax all the time minding to breathe and to listen to the heart beats in the tensed locations. After this Do the same for the head and than for the knees and ankles. This is standing up. Now Take ten breaths to move one leg relaxed like a whip in a forward arch and let in in ten more breaths to take the shape of the ground you are on (barefoot is best here) and ten more breaths to shift the mass forward. A good idea is to think of ice skating as you do this. If you can focus your mind on the purpose of this drill for thirty steps than you have done something. And don’t forget to enjoy yourself.
Another drill that can be used with this drill is to walk paralel to a wall and note if you sway and tilt without being aware of this and once you are aware of it just breathe and note what is causing it by slowing down your movement and letting it reveal the imbalance for you.