Slow movement is great at cleaning out tension and making you stronger and move alive (density) in everything. To illustrate this do these four drills and than work with a partner and see how you fare differently.
1. Stand and very slowly raise your shoulders as high as possible to a twenty breath count and relax them again to the same count. Now repeat the same drill with the elbows to the sides and back and the fists to the front and to the opposite side (right fist goes to the left side parallel to the ground…)
2. Stand and rise on your toes to the same count and as in all drills keep your breath leading movement and your body relaxed and upright and eyes forward and up. repeat the drill lifting your feet and remaining on the balls of your feet.
3. lie on your back and slowly arch your your back up and your feet pressed to the ground creating an arch with your entire body. note where the movement begins and as you repeat the drill a few times new places come to life out of the benefits of this slow movement.
4. lie on your stomach and place your arms to your sides creating a + sign. Press all limbs to the ground lifting the body off the ground and again as in the third drill feel where the movement actually begins and with slight repetition find new freedom of movement in you. Remember what Vladimir says. He is not flexible, he is free…
The Martial Art of Walking 