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Do the regular squat and add to it rotating your forearms over your head like you are spinning a rope around them opening on the way down and closing on the way up. This will help you learn to relax the shoulders and to move the entire body as one. It is also fun :)…
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To clean tension and misalignment in the spine and learn to move from the breath, do the regular straight back sit up and add to this placing your hands flat on the spine where the back meets the legs. Do this with the purpose to breath, align and than move and you will feel your…
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Place your open hand close to your face and look at it. Move it very closely to your face and track it with your eyes. Notice where it makes your face and your spirit tense (or reminds you to cut your nails) and repeat this drill with now moving your face (avoid opening your mouth)…
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A small tip on survival in cold water or weather. Speak without stop and it will force you through breath holding and going into a pasive state of mind. It is a very simple method to pray or repeat something you like (a song or anything uplifting) and it works. Note that you can do…
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Use a combination of breath holding and walking with the intention to lead with the hips and create a wave in your body as you walk to create a more relaxed movement and becoming aware of the natural wave in the body. Remember once you create the wave it has to come out somewhere so…
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Create a form where you have to keep some tension in the body to maintain it and from there start to tense up the body part by part and than in waves. It is helping you control your tension under more chalanging conditions such as hard work or fighting. For example you can go to…
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Make a fist and tense up the muscles all the way to the shoulder. Relax and change your position so your arm is in a different angle playing a different note on the cords of your tendons and tense up and relax again. Play different tones by changing the angle and hight of your arm…
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When you practice leg raises it is important to first start with the breath and than with the center (align the lower back to the floor) to prtect the spine and your alignment so they will serve you in return in greater function with less power going into the motion. Sometimes it is good to do…
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“Train the movement not the muscle”. Mikhail Ryabko Do the four basic drills with the intention to follow your breath into the motion and to move efficiently. Work honestly and with humility so you see where you need cleaning.
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Sharon Friedman - Vigilance and Tranquility 