Take a stick and hold it in a comfortable distance between the hands. Now with both hands bring the hands apart as if you are working to lengthen the stick and bring all the tension to the hands and fingers and work to keep the neck and shoulders free to move. Do this a few times in different heights and with palms facing either up or down and after this tense in any directions you choose and as you keep the tension move one hand in or out using the fingers and the palm as you keep the tension on the same level smooth. Do this using both hands and remember that if you look down or into your hands to monitor them you are learning to ignore the information they are sending you all the time and ignoring the many benefits of seeing people and other animals come and go. The other thing to note is that if you look down you tense the neck and it affects your entire body. Learn to give support and to work as you give support and you will be able to control more than yourself over time. For example if you can both give the impression of being held at the neck as your arm supports your breathing you will be more able to deploy a firearm or to escape the hold when it is appropriate. Sometimes it is better to do the work without a crowd but for this you have to stay calm and keep breathing.
Wednesday, October 08, 2008
Sunday, October 05, 2008
A small note on flattening the blade on the body. Note if you are taking a step to avoid harm you may be placing all your mass on the other leg and actually pivoting rather than walking. Pay attention to the other leg and let it relax under you so your body remains relaxed, you remain alive and you can actually move rather than pivot.
Work on multi-directional stabs such as upwards and in so your tension is brought to the surface.
Work on multi-directional stabs such as upwards and in so your tension is brought to the surface.
Tuesday, September 30, 2008
Systema Israel spine relaxation awareness and control
Sunday, September 28, 2008
Have a friend come to hit you as he walks through you. Your job is to move your body away so the arms are free to move and to continue walking with him and closing the distance between your bodies without interrupting his movement.
The next drill is doing the same only now you add to this another direction of your own after you move with him and feel where he is not dense or aware. Have patience and keep breathing as you move and avoid focusing your eyes where your hands rest. Let them see for themselves.
Next have him come at you without pause and without stop and you have to blend with his movement and only do your work to bring him down when you feel you are safe and relaxed. Note the distance between you and check if your arms are defending the air around you or working. Many evade the first strike and than fall into a struggle in place working like a screw left and right. Avoid that by not giving any support and you will survive.
Friday, September 26, 2008
Find a corridor or two trees that are close enough that you cannot turn on the spot with both hands to the sides without bumping them and place your back on one side of the wall. Place one CLEAN leg on the other side. Find the support with your back and lift the other leg. Play with your back to find the easier point of support and use the hands and legs to move either up and down or to the sides as you keep yourself off the ground and learn to create support for yourself.
This is a fun drill for kids as well and can be usuful in gaining a different perspective or if you need to reach something higher or over rough surfaces. Work on this to free your movement and you can also do this using a door and climb over it. This too is a way to look and hide or get to a hiding spot which requires nothing but you and some breathing.
Tension is not a dirty word. It is one of the tools you are born with. Just use it and avoid trying to become something not natural. If you are tense, breathe and it will come out in a natural way. Forcing relaxation simply pushes it under the carpet and it will come out in another way.
Thursday, September 25, 2008
Take a friend or a heavy chair that moves badly on the ground and place your fist on him. Relax your elbow so your fist can align and slowly let it sink toward the opening in the tension or structure of the partner. Relax your shoulders and hips and avoid pushing. Once you sink as much as possible walk to another comfortable position and repeat.
Go down to half a squat height and remain with a relaxed back and repeat only now change the angle you choose to come to the body with with each fist and remember not to hit and move around the target or partner. If you do this than you anchor him as a point of support in your head and thus your fists will strive to keep him in place. Freedom begins with cleaning yourself from desires and perceptions before the fight begins so you may with the grace of whatever you believe in avoid it and solve the problem.
If you do fight though end it as soon as you can with you still breathing.
Go down to half a squat height and remain with a relaxed back and repeat only now change the angle you choose to come to the body with with each fist and remember not to hit and move around the target or partner. If you do this than you anchor him as a point of support in your head and thus your fists will strive to keep him in place. Freedom begins with cleaning yourself from desires and perceptions before the fight begins so you may with the grace of whatever you believe in avoid it and solve the problem.
If you do fight though end it as soon as you can with you still breathing.
Monday, September 22, 2008
Lie face down on the ground and place a flat hand under your chest. Slowly inhale and using the movement of the inhale lift your chest and head supported by the part touching the hand. Exhale and let it come down at the same pace. Repeat this in both directions up and down and and work on first relaxing your body despite the disturbance of the hand and than becoming aware of the movement you have in the area the hand touches and than from that location to the rest of you.
Repeat this process using a fist after you have done it with a flat hand and use both hands in different locations and one over the other to see how you find a way to move.
Work on letting the breath actually move you and add to that and see how you fare afterwards in the rest of the drills. Remember you have to work constantly to clean yourself as tension is building all the time. Have a partner aid you by placing a stick under you and moving it from place to place and afterwards add to this a knee or a foot on the opposing side of the stick to help you learn to be free under pressure.
Do the same drill facing up and remember to keep the spine safe.
Repeat this process using a fist after you have done it with a flat hand and use both hands in different locations and one over the other to see how you find a way to move.
Work on letting the breath actually move you and add to that and see how you fare afterwards in the rest of the drills. Remember you have to work constantly to clean yourself as tension is building all the time. Have a partner aid you by placing a stick under you and moving it from place to place and afterwards add to this a knee or a foot on the opposing side of the stick to help you learn to be free under pressure.
Do the same drill facing up and remember to keep the spine safe.
Monday, September 08, 2008
If your arm is hurt and you cannot do a static push up you can find a small box or a chair and rest your stomach on it. Now lift your body suspended from your stomach and stay aligned as you breath and relax as much as possible without losing your form and comfort. If you can add to this by placing your hands at the back of the neck to add tell tail signs to your form (if you tense up or collapse your hands will press on your neck)
Thursday, August 28, 2008
Stand comfortably and lace your fingers behind your neck but without them touching the back of the neck. relax your knees and hips and walk around a bit as you keep avoiding this contact and keeping the shoulders and neck as relaxed as possible. Now squat as much as you can down while keeping this condition and to make sure both hips and shoulders are relaxed lift one foot off the ground from time to time. If you are relaxed and each part can move freely you will do this well. Make sure the breath is continuous and that you start breathing before you start moving your body.
Have a partner hold one of your hands and twist it so the shoulder becomes tense. Keep breathing and feel where his direction is heading and align your body with it so you can escape without trying to overpower him. Fore example if he turns your hand so your palm faces you and bends your fingers toward you, you can take one step and and place your entire body in the same direction. It is a matter of joining his movement and adding to it so there is no tensing up or resisting but you have to keep moving otherwise it becomes a drill or counter action which is reaction rather than action. Keep moving and you will stay alive.
I am writing a starter base program for solo and starting group for Systema students which I will post in a few weeks. If you have any questions, suggestions or requests please mail me at ransuru@yahoo.com
Thanks, Sharon
Systema Israel.
Have a partner hold one of your hands and twist it so the shoulder becomes tense. Keep breathing and feel where his direction is heading and align your body with it so you can escape without trying to overpower him. Fore example if he turns your hand so your palm faces you and bends your fingers toward you, you can take one step and and place your entire body in the same direction. It is a matter of joining his movement and adding to it so there is no tensing up or resisting but you have to keep moving otherwise it becomes a drill or counter action which is reaction rather than action. Keep moving and you will stay alive.
I am writing a starter base program for solo and starting group for Systema students which I will post in a few weeks. If you have any questions, suggestions or requests please mail me at ransuru@yahoo.com
Thanks, Sharon
Systema Israel.
Friday, August 22, 2008
Go to the usual push up position on the fists and tense and relax your body in parts and in waves. Remember to align the neck and head and to feel the body rather than remote control it with your eyes. Now go to half hight so the elbows are at 90 degrees. from this position slowly lift one arm relaxed from the ground and than when it is pointing upwards slowly raise your body up as well. This is a relaxation and awareness drill to learn to move from the body and letting the breath lead you under some tension. It is good to modify the idea to your type of personality and what is your focus at the moment.
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