I encourage you to stay with one practice (and two or three exercises) for at least a week, until the feeling of the gestures come alive for you. Contact me with any questions about the material and about developing your practice.
Follow these general principles:
Warm up before every practice. (warm up your body and your awareness!)
Slow the movement down and feel the movement.
Open the upper body, the throat and chest before deeper practice.
Notice, Contact, Stay with, Deepen or Expand Feeling