Stand a step away from a wall and lean (keeping your feet on the ground) on the wall with your chest. Place your hands on the wall and push yourself to a standing position and come back to the wall. Move one of the hands and do the same a few times to learn how you push yourself off and from time to time freeze and go through your body and relax what is unneeded. Work on the left, right and back facing the wall and after you have made yourself more aware: stand in a comfortable distance from the wall and move your fist to meet the wall. Relax your elbow and shoulder and let the fist align itself on the wall. Push the fist into the wall only using the muscles you need and breath to relax your body as you did when you were pushing yourself off the wall. Relax your hips and move the tension from the shoulder and the arm to the fist and release. Do this a few times and avoid getting tensed up from trying too hard.
you can also do this drill on a partner who is on the ground or learning on a wall and work to move without tensing up and giving support to the other’s alignment.
Note where your body moves and tenses up in regard to the different placements of your fist and angles.