A drill for two functions: Rolling and getting up and sitting down: Take a belt or a rope and a stick and tie it to your body at different points such as along the leg, on the spine and so on. Move slowly and notice how you adjust and focus on cleaning the body from a set plan. Adjust with every breath and work on feeling your body from the inside and removing a stuck point of reference (where do I move from, the foot/shoulder and so on)  After this work on escaping holds and levers using the same idea and see how this works for you.

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