Take two sticks and a friend and squat with your feet relaxed on the ground. Use the sticks to help each other to the ground  and keep moving all the time. This is a great way to develop staying power in the legs and hips through relaxation and a more minimal and effective movement with the stick and your body. Remember that small movements can have a great effect if done right and your first and last concern is yourself. If you place your awareness in your body rather than trying to fell the partner, your movement will be better and you will survive and thrive.
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The wave or whip starts with the breath in the body and moves either to the target or to the limbs or tool and than to the target. The body usually moves slower than the limbs so it is like the handle of a whip or a sword. You can use this difference in movement to change a movement that is already underway. It is good to be able to not complete a move and be less readable and controllable. For example if you are lifting something heavy like a 5K hammer to break a plaster wall and notice a person on the other side after the swing is already strong you may not be able to stop the hammer but you can move the body which is more free and do less harm. If you are carrying a person in your hands and your leg is caught in a branch or wire and you fall forward you can still turn your body to protect the injured with your body.

Take a simple long stick and swing it without stop. Start walking and make the stick move following your steps and check if this works for you.
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To relax the hips during the squat and walking you can do many things. For example if you place your arms between your legs and work to separate them as the legs resist you will relax the hips because the regular forces you place on them in the chain of tensions change and allow for them to reach a natural resting position.
Another way to reach it is to hold a stick overhead in a wide grip and work to separate the hands against the resistance of the stick. As you work to broaden your grip you move the tension away from the shoulders and they take their natural position and allow the trunk and hips to relax and you will squat and walk more freely.

Try it and make it your own.
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The perception of time and dimensions changes when there is no sight or lesser sight. Take a stop watch and time it to five minutes. Close your eyes and walk around the house or clearing. Sit down and listen and consider how much time has passed. When you think five minutes are close to over open your eyes and check. It is usually far from what your perception places it. Repeat this drill and combine it with other drills to make your perception of time less sight dependent.
Distance also changes with shadows and lesser light. Close your eyes and think how many steps you have to the light switch or your closest tree and check if you can reach it with this number of steps and if your heading is right. do this many times and in different places and textures. For example a forest will not guide you in a straight line and a desert dune can tell you by the angle of the sand many things.

Play with this and remember that you can feel light even if your eyes are closed or burning. You can sense what you are stepping or crawling on without looking at it and with a stick without touching it. The wind will tell you of an opening, the angle of the ground of the landscape and the sound what you are stepping it. Move slowly. In the forest a broken leg is very much like a death sentence. Pay attention and do this drill with your kids.
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Sit with your legs spread to the sides and do a few sit ups. The purpose behind this is to keep the body straight even if the legs are making the hips less mobile (the same way when you slide forward or to the side) when you move.

Sit with one leg over the other and switch the upper leg all the time and do a few sit ups. This teaches you to feel your balance and tension all the time and to adjust accordingly.

Sit with your legs in the air and do a few sit ups while they are in the air (a bit) this teaches you to move even if you are tensing and balancing at the same time.

The idea is to be aware and to control the tension. Not to relax completely until you die.
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Tie a strong rope to your belt and give the loose end to a friend. Start to walk and have him pull the rope (or just stop walking with you) from time to time and give you time to adapt without stopping your movement. Next do the same thing with your eyes closes and than do the same while walking low and than squatting. Next do the same drill as you stand and make large circles with your hips and than on one leg. Do the same with your eyes closed and than tie the rope lower to the knee or the ankle. Note to yourself where on the body it takes more pull to unbalance you and where do you balance more swiftly. Is it high is it low ? Does it change ? Consider this.
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