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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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Take a knife you use like a kitchen or garden knife or your vest knife and hold it in a comfortable position where your shoulder and arm are relaxed. rotate the knife in your hand without looking at it and note how you can tell where the blade is pointing. Roll it around in your…
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Take a training knife with a dull edge and throw it in the air and catch it while avoiding the blade. Do this while the eyes are relaxed and not focused on the knife and continue to do this as you walk and sit up and down. Throw the knife to a friend and back…
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To become aware of your whole movement with the legs lift both arms over your head and start to swing your legs. Look at the shadow of your arms and see how they move as a result of your moving legs. The opposite to this drill is to have a friend swing and hit your…
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There are many shapes in nature but the sharp ones grab at our attention and for good reason. A thorn in the brush or under our bare feet can mean an infection or a loud noise that can mean our end. It is also a great power generator if you want to cut or break…
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Take a used newspaper and roll it tightly to a stick. Place it against the wall or the ground if there is no wall around and check where it is strong and where it is weak. Work so you can balance yourself on it (push up position) and if possible do a few push ups.…
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Work with the chain to learn to do more with less movement and to relax what is not working at the moment. Learn to move as a whole and do the work while avoiding extra tension from growing in you
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Sharon Friedman - Vigilance and Tranquility 