Hold a stick with both hands and have a partner pull it away from you with consistent pressure. Breathe and pull the stick with palms facing the body in a circular patterns as if you are stirring a giant pot in one direction and then in the other direction. Reverse the grip and repeat the drill with palms facing away from the body. Make sure you avoid pulling toward you and instead always add to the motion in an orbital fashion.

Now hold the stick parallel to the ground and repeat the previous patterns of breathing and movement.

Repeat the play with hands closed to loose fists and use the angles and crooks of the arms, forearms and fists to add to the motion. Focus on your breath and sight being free from fixation and the rest will come with attentive practice.

Advance to doing this drill while walking, moving into and out of a squat and turning.

Turn your back to your partner and repeat the play while holding the stick behind you. Mind the alignment and angle between upper and lower body as awareness to this will with attentiveness provide a solution to many postural and movement pattern disconnects.

Repeat the entire process replacing the pull with a push and once both are smooth add changes and turns in the interplay. Beyond health and movement attunement there are lessons in control without sacrifice within the breath movement and alignment.