Sit on the ground and hold your ankles with your hands. Tense against the hold and relax a few times and start to move on the ground while still holding your ankles. rock from side to side and move using the least amount of tension and than roll around and move around the ground for a few minutes. Find a way to relax and avoid fighting through your own tension. Let it go as you exhale and keep moving. Find new ways to move.
Breathe without stop and tense your toes, Continue to breathe and every time advance with the tense wave just a bit until your tense on the breath your entire body. Do the same from a different point of origin and on the exhale if you were on the inhale and than RELAX.