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A lot of the work people do is aimed at taking a person from standing to a kneeling or prone position in some swift fancy manner. The partner usually works to stay upright or attempts to reverse the job when pressed. Consider one is pushing you backwards or forward from your back and your upper…
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Have a partner hold you against the wall with a knife or come and stab and slash you and your job is to first relax and move with the knife as to survive (if the knife moves from up to down you move down with it in some way and adding another movement of your…
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Work on your tensing up and relaxing of parts and in waves during the positions the four basics provide and see how you learn about the natural tension which holds you in place and how to work from it. For example sitting with legs straight forward and an upright back, tensing everything and relaxing one…
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Do this drill starting with sitting on your behind, go to sitting on one knee and than squatting and standing and than in motion. Start sitting one facing the other side by side and have your partner push you in some way (remember to include the face and neck in this drill) as he pushes…
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Start squatting in front of your partner as if you are tying your shoe or admiring your reflection in the polish of your boots. Raise your hand and place it on his leg and slowly feel where he is relaxed and where he is tense and let your hand slide to where it feels you…
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Sit down next to a partner and have him push you using either arm or leg. You breathe continuously and move with him and from the movement of the body and if you feel inclined another direction you add to the movement you effect a knee or elbow to the pushing limb so he is…
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Sit next to your partner and let him hold your leg or arm or neck. Feel where he is moving and move with him but add another direction so the limb or neck lever him from the side of the part closer to you or from the part further from you. Next you do the…
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Lie down or stand still and start to count the beats of your heart. Relax and breathe in on one and exhale on the second keeping this tempo to the count of 120. This is a good way to clear your thoughts if they are struck by an outside disturbance and it can help prepare…
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A very good way to relax and align the upper torso is to use a simple door frame. Stand at an arm’s length from it and place your fists at shoulder level. Now slowly lean into it keeping your head from bending and relaxing your shoulder blades and torso. Rise and raise your fists a…
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One of many ways to learn to relax your breath and make it naturally deeper is to breathe in one count and breathe out one count. Next you raise the count to two and go as high as you can and than lower the count. I prefer to do something with this in the lines…
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Sharon Friedman - Vigilance and Tranquility 