Monday, July 21, 2008

Sit in your deepest squat and slowly rise to balance on the toes and ball of the feet. Do this with your breathing and with your arms hanging at your sides so if you lean and change your alignment it will tell you so swiftly. Do this a few times back and forth slowly to teach your body to relax more as you shift your point of support and work to keep yourself moving with the breathing and aligned so you move without pushing yourself despite your body ressistance. If you learn from the start to be aware of your tension you will be moving better and feeling better.

The same can be done by moving to the heels and to the sides.
Posted by ransuru at 07:14:54 | Permanent Link | Comments (0) |

Wednesday, July 02, 2008

Stand on one leg and slowly bend forward and relax your spine and head. now slowly raise your air leg as high as you can and tense up to 50% and relax a few times (this is to create and control the fear of falling). Now rise and repeat this for the other leg and do this to the sides and to the back. Mind the position of your arms as you go near the point of no return and do this a few times so you can realize where you go when you tense up and where you go when you relax. Mind where your eyes are looking when you move and where they rest when you relax in the down end of the pendulum and note that the eyes usually direct the heading of the body either directly or in reverse. So if you want to roll over one shoulder you can look forward and than turn the head or look under the opposite shoulder for the body to align it self naturally for your intention.

Relax the face and remember to keep breathing.
Posted by ransuru at 12:13:44 | Permanent Link | Comments (0) |

Tuesday, July 01, 2008

Have a partner come at you to wrap his arms around you. Move your body away and place your fist on his neck and allow it to move your arm so it just rests there until he moves away. This stage is to teach you to not tense up and collide and to escape as a priority. Next do the same but let the fist sink in, in order to unbalance your partner and make sure you do not stop moving and keep looking around. Do the same on the hips and shoulders and remember that when you don't succeed you can still learn from what happened and keep moving.
Posted by ransuru at 12:16:48 | Permanent Link | Comments (0) |

Thursday, June 12, 2008

Systema Israel

alt : http://www.youtube.com/v/MwYPWVi2kz8&hl=en
Posted by ransuru at 23:53:46 | Permanent Link | Comments (0) |

Monday, May 05, 2008

Go through your regular drill or practice time and immediately afterwards douse. Notice if there are areas where the feeling is different. A colder or sharper feeling and move those areas more on your next practice. It can be an area like your shoulder blades or a feeling as your balance or alignment. There will be a change in the feeling and you can learn from it. Remember to take the whole thing into account. If you haven't eaten in two days your stomach will react differently and as a result so will the rest of you. High blood pressure, heart beats and temperature are all in the grasp of your awareness at all times. Take account of it and this spreading of your attention will allow for more freedom from pride and doubt.

Posted by ransuru at 14:43:44 | Permanent Link | Comments (0) |

Thursday, May 01, 2008

Monthly plan template for May

Morning:

Water

Spoken prayer (affirmations and thanks) continuous for 5 minutes (hay chasm)

Day 1

30 minutes breathing through the body with walking and pulse awareness 12, prolonging the breath during the four basic drills (focus on prolonging the breathe pause phase during walking)

30 minutes Super slow movement for fine-tuning (one step a minute, the four drills) and than shadow surviving against many

Day 2

30 minutes sitting down and getting up, rolling

30 minutes chain work relaxation and natural movement

Day 3

30 minutes wall work from the ground up: freedom of motion and alignment in motion without giving support (for example walk up and down with fists and than with feet)

30 minutes stick work for wholeness in the body and density and than movement and work against others cleaning tensions in the joints and creating awareness and ability to move it

Day 4

30 minutes breathing while tensing and relaxing the body (on the ground, standing) and than staying in the static push up and other variations as you tense and relax in waves and than while moving.

30 minutes work with eyes closed (shadow fighting using the other senses to navigate)

Day 5

30 minutes wall work focus on hitting ability in all parts and moving each part of you without affecting the others. (work on awareness in the fingers, fist and so on)

30 minutes knife work minimal movement and awareness

Day 6

30 minutes whip work to clean fear and tension from the body and mind and to defend myself and others

30 minutes work on juggling to teach the eyes to relax and coordinate. (bottle, balls, footbag)

Douse

Mid day

Breath pyramids while walking to clear the mind and place you in the moment.

Russian Study in speech and writing

Evening

90 full body twists with the arms flailing in the three hip/ankle/heel variations

10 minutes pushing and pulling on myself to clean the body of tension. For example holding the ankles with the hands and rolling on the floor.

Write 6 simple goals for tomorrow

Douse

|Saturday

Douse

 

Fast

Read

Watch the DVDs

Move and be silent in nature

Posted by ransuru at 15:36:10 | Permanent Link | Comments (0) |