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Place your hands at the back of your neck and lace your fingers together. Now have a partner move you about. Pull your head back from behind, lift one of your legs and and shove your hips down. This is a drill to teach you to relax in hard positions and keep moving and relaxing…
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This is a simple practice for relaxing and releasing tension in the spine and hips. Have your partner lie on his back with arms to his sides and lift one of his legs. Now pull the leg a little (it’s ok to move him but don’t forget the purpose of the drill) and using the…
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Here are two breathing drills to help you see the power breath gives you. Start by standing and slowly squat down with your back aligned going down in small steps as you exhale and relax. Once you are down move your hips and shoulders a bit to relax in this hight as well and slowly…
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Place one hand on the ground and have your friend place his hand on yours. Keep your attention on your alignment and slowly get up and once you stand lift your hand as high as you can. Your partner will resist you in a constant way downward and than you switch. Note how the tension…
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Take a rope or a belt and hold it under your armpits. use your body movement and transfer it from side to side and front to back using just your body and arms till your elbows. Next take the belt and hold it in your elbows and move it around. now hold it at a…
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A simple note: To increase your awareness and power in a drill or work simply increase the number of breaths you take during it without dropping the count. Example: do a push up and breath once during it and try to increase it to ten per push up one by one. Than climb back down…
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Stand up and close your eyes. Breathe and check that your shoulders and hips are relaxed and lift one leg in the air. Do this without shifting the rest of the body and do this with both legs a few times. Now Draw the numbers in the air using first your toe and than your…
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Choose one of the four basics (push up, sit up, leg raise and squat) and do 1 per each breath phase. Prolong this to do 3 to 4 per phase and go to your max and try to go past it from time to time. For example if you can do 12 sit ups on…
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Sit in your deepest squat and slowly rise to balance on the toes and ball of the feet. Do this with your breathing and with your arms hanging at your sides so if you lean and change your alignment it will tell you so swiftly. Do this a few times back and forth slowly to…
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Start in the static push up position on your fists and count to 100 as you lift each hand in turn as relaxed as posible and let it fall to the ground without any resistance. Let it find its way to the ground and shape according to what it hits. Breathe and relax and keep…
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Sharon Friedman - Vigilance and Tranquility 