Place one hand on the ground and have your friend place his hand on yours. Keep your attention on your alignment and slowly get up and once you stand lift your hand as high as you can. Your partner will resist you in a constant way downward and than you switch. Note how the tension in your body changes as you move and work so you stay as relaxed as possible and free to move.
Next do this as your partner resists with sudden pulls and pushes and you have to keep from tensing up and move your body to avoid getting hit. The same can be done with a knife or two where you redirect and move and from time to time move fast to teach greater freedom of movement and awareness. Check that you decide where you want to go and avoid becoming a reacting machine. Keep your freedom within.

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