I came back from the army yesterday and I have a lot more new drills to share. One of the most basic and more giving is to simply stand with your legs under your hips and lower your upper body upright a few centimeters down while maintaining a relaxed and free feeling in the hips and legs and keeping the eyes forward and up. Count to twenty breaths while in the exhale you release extra tension and than start walking for a few paces in this hight noting where the tension was and releasing it. The more you do this drill there will be more awareness to the tension in your body and you will be able to go lower and you will be more one body moving rather than parts here and parts there. Remember to bring your legs up rather than bend downward.