Hang on the pull up bar or drape a towel over a pipe/tree/door and hand for two minutes or more in the evening. This helps to release tension in the spine and you can add tension relaxation to this by doing a pull up every so and so breaths. This is a fun way to make yourself taller and broader Cool
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Do a few regular sit ups and just before you rise at the beginning of the inhale tense up your entire body and push it toward the ground and than relax and do the sit up (leg raise also works) and see if you feel more in control and aware of the ground.
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Take a chain that reaches from your hand standing to the ground folded once. (Twice the distance from the earth to the hand standing up) and hold it at the two ends. Now start to move your hands so the chain moves over your body and head in one direction. Work so there is no sound or clash within the chain links and change direction from time to time without creating a tangle in the chain. This will show you how to use the least effort so the wave is only what is needed and will not take a life of it’s own. Breathe and relax and than do the drill holding the middle of the chain with both hands and the same goals. Add walking around when you feel it is time.
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Roll from standing to ground and up again while holding a long staff first in one hand and than using both hands and applying different tensions and hand arm positions to see how you can work around the tension and the changed form. After this is done for a while and some understanding is in the body do the same while holding the staff in your shirt, under the armpits, the neck and the shoulder, between the legs and so on. This can be a lot of fun if you let it be and mind the head.

Another way to do this which was introduced to me by Mikhail Ryabko is to lean the staff on the ground and lever yourself around on and off the ground in you own way. This is a great way to build tendon and ligement health and ability while building good movement and awareness as well.
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This is a fun game for kids or a good practice and game for people with a job. Have a few friends over and give them stickers. Their job is to put the sticker on you throughout the time you are together without you noticing it and it is an all on all game. You have a limited amount of stickers and once you are caught, you are without stickers for the rest of the game. You can do the same with paper clips, pocket change and so on according to the situation and it works wonders on your general awareness. Many people write about becoming a warrior and a fighter but if you are aware and able to move effectively without getting into that mode or having to evoke some emotion than you are much less visible and much more efficient in your work. Think and check for yourself. Do you need to get angry/afraid to survive?
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Stand or sit and have a partner swing a hand to slap your face or a stick and move to survive but focus on movign from the center first. fear will tense you up so let yourself be hit a few times (not too strong) and from there move from the solar plexus to avoid choosing your movement and not reacting = being controled by the other.
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People change their clothes and attire according to the work and company ahead. Work around that by placing your keys in your pockets before you roll or taking your suitcase in your hand and shadow fight with it. You will lean to move more with awareness to the uncommon things around you and to use them to your benefit. If you are walking with your baby in a stroller and a dog shows up hungry you can lift the baby to your arms by folding the shirt or coat creating a makeshift hamper and using the stroller as a buffer. This is just one idea that needs to be explored. You have to do the work to get the gains in body and mind self knowledge and a sense of true agility. Mental agility.

Another thing to do is to go to different training grounds from time to time. The forest, the beach, shallow and deep waters, your bedroom and kitchen can all teach you a great lesson if you just show up. Don’t let time schedule for you. Go after your goals and enjoy the work.

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Work in threes to better your control of yourself and others by walking and pushing or pulling one who is standing and working simple to stay relaxed and upright. Check how you can move him with your body first, your shoulders, chest, back and walking legs and work so your eyes are open and relaxed and you see everything in front of you and not just what you are touching. After you work on moving with just the body add the arms to the elbows and see how and where you can turn and bend each other working on the form rather than the impact. Add the rest of the arms and now work more freely adding your head and legs for work on the center’s body and now that you are working more freely have the center tense up from time to time or push you in some way so you learn to stay relaxed and choose your tension with sudden tensions and relaxation. You can also have the center hit you from time to time. It is good to be hit, otherwise you are afraid of the unknown and tense up too much.
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Have a friend with a thick rope or a chain stand near you and start to swing it at you. At first just avoid the contact as you keep yourself aligned and relaxed as possible and than add to this flattening the rope or chain on your body and adding a limb (for example folding your forearm over your chest) to keep the chain or rope and to come closer to your partner in this drill. Make sure your eyes and body are relaxed and free to move. Too much focus on one thing makes you tense and blind to others. Pay less importance to keeping the chain than to staying away from harm.


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