1) Walking with breathing (forwards and backwards) - 1 step/ 1 In-breath and 1 step/ 1 Out-breath. This went up to 6 steps/1 In-breath etc. After this, we inhaled, exhaled, held our breath for as long as possible and then did burst breathing until we recovered.
2) Ground movements – for each movement we did one breath. After a while, the students were asked to do the same breath holding drill as above.
3) Moving up and down – this time students practised moving up and down in a variety of ways. For example, on the way down an out breath was made and on the way up the person inhaled or vice versa. As before, the same breath hold drill was done.
4) The student constantly and smoothly did press ups, squats, sit ups and leg raises. However, they went from one exercise to the other such as from a press up into a sit up and so on. This was done in many different patterns. After the students became accustomed with the drill, the same breath hold drill as above was performed.
5) While walking, moving up and down and rolling on the ground, Partner 1 (P1) tried to grab Partner 2 (P2) in an assortment of ways. This was done slowly, smoothly with emphasis placed on both people paying attention to staying connected with each other.
6) Same thing was done but this time, P1, with the hands, pushed P2.
7) Same as before but P1 could push with the hands and push with the feet. They could decide to either stay up and push-kick the person on the floor or follow them down and push them with their hands.
8) As before but the person pushed with the fists and feet.
9) The person receiving the pushes this time could use their hands to redirect the attackers movement. It was important not to block the person pushing but just gently redirect.
10) Now the person being pushed could take the person down. This was about learning about movement, not fighting, so it was done slowly and in a calm manner.
11) While still moving on the ground, going up and down or walking around, the students did one for one work. One student would attack, the person receiving would deal with them and then immediately attack back.
12) Same work but slow sparring. It was important to work in a calm manner so that both people could learn from the experience. Each person was allowed to strike, kick and wrestle standing up and on the ground. It was important to always pay attention to your internal state, breathing, relaxation, tension, form and movement. This was about learning about movement, not a clash of personalities.
13) Slow Push Up – 40 seconds down and up.
14) Circle Up