Lie face down on the ground and place a flat hand under your chest. Slowly inhale and using the movement of the inhale lift your chest and head supported by the part touching the hand. Exhale and let it come down at the same pace. Repeat this in both directions up and down and and work on first relaxing your body despite the disturbance of the hand and than becoming aware of the movement you have in the area the hand touches and than from that location to the rest of you.

Repeat this process using a fist after you have done it with a flat hand and use both hands in different locations and one over the other to see how you find a way to move.

Work on letting the breath actually move you and add to that and see how you fare afterwards in the rest of the drills. Remember you have to work constantly to clean yourself as tension is building all the time. Have a partner aid you by placing a stick under you and moving it from place to place and afterwards add to this a knee or a foot on the opposing side of the stick to help you learn to be free under pressure.

Do the same drill facing up and remember to keep the spine safe.