Stand and slowly lift both legs off the ground and bring them to your body. This sounds ludicrous but consider if you relate to just your body in movement what freedom you have. Try this slowly with every breath shortening the distance between your feet and hips and you will be able to squat with almost no tension. The same goes for the rest of the basics movements and rolling. Think of what you are supported by and remove it and see what you can do without supporting yourself (tension) against it. The same can be done with a person pushing you. Avoid reacting to him or her and simply do what seems logical in that moment. Breath relax and move naturally.
