Sit on your behind and raise your soulders as your arms are relaxed. Now tense up the shoulders slowly till they are very tense and now start to move the torso and head relaxed from side to side and arch forward and backwards as the shoulders remain tensed up. Note how the arms move in this drill as you learn to spread your awareness and control over your body. Later do this drill with a friend as he touches a part of you it remains relaxed as the rest of you tenses for a moment and than as you tense the area touched and the rest of you relax and than add movement to this and a knife or a sharp stick (a pen also works) first tense up on touch and relax right away to note the reaction and than act with movement on the parts you either tensed up or relaxed in the previous drill in movement to evade harm to you and yours.

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