This drill is for relaxation and awareness of the entire body and you can modify it to suit your needs. Start standing up with your arms in a fixed position (cupped over the top of your head for the neck, crossed over your chest for shoulders and chest and crossed across your back for the back and lower back awareness) now slide forward, sideways and back without lifting your feet off the ground and keep your breath relaxed and your posture so you are not tensing to keep a certain pose (change if you need to and keep movement as your key to stability). Once you do this a few times sit up and stand up without lifting your feet off the ground and see how your hips relax with awareness and how breath can help you do the work with less effort. If you have a partner have him push your legs or hit you with a staff (shovel works great for this) and you blend with the movement without lifting your feet off the ground again. Try to minimize your movement and avoid getting exited or focused on the hits coming at you. Try to relax your eyes and face and look above the head of your partner. This will release your vision and help you notice much more. Enjoy your work and learn from everything.

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