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Take a belt or a chain and pass it around your body from one hand to another. Go higher and lower and than work to pass what you chose over the shoulder to the other hand in an X first going from up to down which is easy as you can dangle the object and…
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Place one fist or hand and one foot on the ground and swing your body back and forth slowly increasing the movement and letting the center start and guide the motion. Change the arm and leg and do the same and see how you can make the beginning of the movement smaller so you relax…
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Start walking barefoot and place all your mass on the toes for a few steps. Continue to change the center mass to the heel, the outer side, the inner side and so on and finally when you are aware to how you place the mass, relax and let the body align itself to the center…
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A nice way to slip the spine into place is to place both hands on the spine and push as you tilt and rotate your hips from side to side. Move your hands and continue to press on the spine center as you move your hips and let the wave coming from your hips relax…
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Awareness to the whole body is easy when you are relaxed and at ease so to learn to stay relaxed mentally and to move as a whole have a friend grab/hit/choke you with one hand and stab you with the other. It is good to do this against a wall as well to see how…
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Many times you will have only one working eye. It will be covered by something you have to carry or blocked by blood or a swollen cheek. To learn to move in this manner close one eye and have two or more people come at you and you with your hands at your back simply…
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Lie on the ground and breathe freely, As you exhale flatten your body on the ground push yourself into the ground. Notice how and where you tense up to do this and relax. Now breathe and tense up and note where your body moves up or down and how the changes form rests on the…
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Print a poem you enjoy or your favorite prayer (Mikhail likes Psalms) and read it aloud as your partner strikes you from various places including the back. This is a good way to learn to handle strikes that come when you breathe in a way that is not intended to take strikes and is important…
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Have a partner take a long staff and take turns closing your eyes and walking slowly finding your way with your other senses. Have the partner place the staff in your way on various heights and angles and as you meet it continue to move and mind your alignment. Avoid spilling over or under the…
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Take an old stick you have no use for anymore like an old broom or a mop and go outside. Lean it against the ground and use a lever with your legs and body and bend it a little this way and that way. Work slowly till you find the easiest breaking point and break…
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Sharon Friedman - Vigilance and Tranquility 