Have a partner come at you to hug you or strangle you in any way they wish and you will escape using only your lower body from the hips down. Tense up the upper body (just a bit to become aware of it and to keep the form) to learn to work even when you are surprised and tensed up or if you are stuck in some form (for example holding off a knife to the body using your tension). For example if you feel the arm snaking around your neck from the right, relax your right hip so it sinks and turn at the hip so you can blend with the movement and escape keeping your freedom of movement and choice. (you can also hold a long stick using both hands to see how you work with overextended shoulders)

Keep breathing and make an aware effort to keep breathing and moving constantly.