Take three positions such as on one leg bending forward, comfortably aligned on two feet and leaning against a wall and in those three tense and relax each part you can separate and note the changes in the control and lack of it. Put yourself in an uncomfortable position or movement such as low walking and do this drill to become aware of the tension and through this start to release and clean it to be more free and healthy.
You can also do this while driving, walking the dog and so on. Use the time you have to give yourself more freedom. If you learn and leave the lesson in class it is worthless. Let it lead you and help you in everyday life.