1) While constantly moving, each person stretched, in a relaxed way, inhaling and then exhaling and doing the stretch. The next inhale would lead into the beginning of the new stretch. It was important to move smoothly and without tension.
2) Students did a variety of ground movements, such as front & backs rolls and sideways rolls. Emphasis was placed synchronising one movement to one breath. Attention was paid to constantly checking your physical and psychological tension.
3) In a variety of ways, the participants went down to the floor and then up again. When going down, they exhaled and while going up they inhaled. The breathing was also done the other way around.
4)Varying the order, each person did push ups, squats, sit ups and leg raises without stopping. They could do any number of repetitions. The imporatnt thing was to constantly and smoothly keep moving while maintaining correct and appropriate breathing. It was also important not to rush and to do it in a calm manner.
4) Students merged all the previous four exercises into one. They could stretch, roll, go up and down and do push ups, squats, sit ups and leg raises in any order that they wanted. It was to be done smoothly, calmly, with breathing, while paying attention to reducuing the tension in the body while doing the movements.
5) The same drill was done bu this time they inhaled, exhaled and held their breath for as long as possible. Once they started breathing again, they had to completely restore themselves, while still moving, before they did it again. To make sure they restored themselves, the students paid attention to their pulse, blood pressure, breath and general state.
6) All of the students lay down on the floor on their backs. In their own time, they inhaled, exhaled and, as long as they could, they held their breath. Once they started breathing again, they had to completely restore themselves before doing it again. They did this three times. While holding the breath, it was important to pay attention to where tension developed in the body and observe when and where your fear developed.
7) In partners, Partner 1 (P1) explored Partner 2's (P2) posture by manipulating their shoulders. By moving the shoulders, we learned how to affect different parts of the body. It was important not to clash or use strength to do this but to feel the balance, tension and weak areas of the partner's body. This is something that we practised when Martin Wheeler came over in August.
8) Instead of affecting the whole body through the shoulders, everybody, with a partner, practised doing the same work but this time using different parts of the body, such as arms, elbows, spine, hips, knees and ankles.
9) On the ground, while P1 grabbed and locked P2, P2 had to escape while still staying connected with their partner. It was especially imporatnt to keep your form while doing this because you are easily locked if your form gets broken. Form doesn't just relate to the spine but to all of the body. In order to maintain form, it's important to concentrate on moving slightly before the lock, so that the partner cannot feel any tension in the held area. Once tension can be felt, a hold or lock is easier to apply.
10) The same work but the person being held and locked could counter them with their own holds or locks. Students needed to breathe, keep their form, relax, move appropriately, stay connected with their partner and stay calm.
11) Slow wrestling. Emphasis was put on learning not fighting.
12) Slower wrestling as a form of massage. Breathing and calming down were concentrated on.