Tense a part from a finger to a leg and roll with the tension lasting throughout the roll. Go over the body and continue to tensing and releasing once you touch the ground with anything other than your feet. Go over the body again and finish by tensing and relaxing on the inhale/exhale timing while you roll.
Work before and after and watch the awareness and natural movement arise from within.
Continue and now instead of rising the tension relax the parts which are close to the one in contact and let the body move without focusing on any part and allowing yourself to spread in the body. This way you allow the body to move instead of collapsing and you will note the difference between awareness and just relaxation.
This is a solo drill: Do a breath pyramid where you walk and increase the number of steady steps you take on the inhale and on the exhale and on the inside listen to your thoughts. Avoid judging or evaluating your thought and simply listen. Once this is done repeat this frame of mind during movement with a partner either talking or talking with your fists and release the need to succeed. Just breath and move and feel.
To relax sit on your shins and place the stick on the back of the shins. Press it through the tension using your arms and breathe to let the tension clean out and move the pressure around so you make your legs more free rather than soft. Remember it is not relaxation but awareness and control of tension. No tension at all means death.
First have both partners walk through you with a fist to the body and you simply move to avoid getting hit while focusing on keeping breathing.
Next place both hands at the back of the neck and repeat the drill with the focus of keeping your eyes relaxed and avoiding any contact so your body sense will extend further. Look forward and up.
Next place your fists on your hips and repeat the drill focusing on paying attention to your alignment. Note the difference in movement in your hips and shoulders and find your breathing and eyes to help you simply feel what is happening. Avoid trying to fix yourself, you are not broken just a bit dirty with tension and fear and once you notice them they vacate on their own accord.
Next Close one eye and than the other (not both) and work on how this affect the way you see and not see the world and what happens when you relax and move where you wish to be rather than relax. (communicate with your partners about the best speed for this drill and remember you are here to learn rather than push through pain)
Next extend on arm straight to one side and repeat the drill, This is a good drill to show how much we focus on attractions in front of us rather than stay inside and calm. When you feel relaxed enough move so your evasion is hitting your partners on their way without stopping them but adding to their movements. Remember to avoid getting stuck in response and choose where you want to be.
Have a partner lie down and place your fist on him or her. Relax your arm and fist so you rest your fist on your partner from the shoulder and match his breath so you breath as one. Allow the fist to change alignment from the shoulder and elbow with his breath and slowly sink as the movement permits without pressing. Feel where there is no density and avoid pushing and tensing yourself. You will need to find your patience for this drill. Later on use this in movement and in the work to allow the strike to come in rather than pressing.
Feel what you have at hand rather than try to mold without feeling.
Stand tall but not fixed
look up and see all
Let every breath build you anew and smile with the gift of every moment.