Solo work: Sit down and get up slowly taking 60 breaths each way to get to know the opening in your posture. Place your hands on your hands and repeat, place your hands at the small of your back and repeat, Place your hands on the opposite shoulders and repeat, close your eyes and repeat, with a back pack, with a broom or a rifle in your hands. Make sure you are doing work that is efficient. Do the least amount of movement and progress to group work.
Group work: Sit down and get up as your partner is working to keep you on the ground all the time. Make sure you do not let him guide you on the way down when your intentions seem the same. Do the same work using the same variations as above and add a knife to this (not too sharp) to help the partenr working on your hight teach you better.
Do the same drill when your partenr is working to keep you upright all the time.
This drill is mostly inspired by the work during the Summit of Masters and the DVD is avaiable at: http://www.russianmartialart.com/catalog/product_info.php?cPath=22&products_id=100
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Sharon Friedman - Vigilance and Tranquility 
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