Take any basics movement such as push ups, squats and leg raises and do them with tension in only one limb. For example do a push up  while tensing one arm and learn to do your work as you want it without having to tense against the tension and with simple awareness let the affect of it go past you without affecting you. Do a squat with one leg tensed and note the effects it has on your alignment and vision. It is vital to spead yourself in the body to feel how this affects you and how you naturally clean the tension and it’s affects out. This way you learn yourself.

Take this into your life rather than into just a class and find new freedom for yourself and those around you.