Hello! 1. Rocking Just rock and feel three points: toes, centers, heels. Recognize how the tension going up when you are on the heel or toes, and how the tension going down when you reach the center. Make the felling of the centers you strongest feeling. 2. South- east-west-north.
Do it by all hand. You are using only forearm. Your elbow is your center of rotation. You need to make your shoulder as a center of the circle. Stretch up your hand. Do bigger circle. When you do one hand, another better to put on Dantien to feel suction. 3.Waves - all waves: Wrist must be on body line. Your wrists are inside. There's mean NO power of project. Find and see where is your body lines. In excersice feel first how your bones structure is working. Use 13 points of observation to structure yourself. Bone must push bone. Feel the center of each joints.when you feel it well unify the feeling of bones structure with feeling of muscles. When you absorb fell bones as a center plus use your muscles in front to go down.when you project, feel bones structure as a center plus muscles on the back to go up. Not reverse. Side waves: don't go so wide. When the wrist is crossing the body line, your elbow must go in already.
Wish you the best! and... All what we do we doing REALLY, no imagination.