Sharon Friedman – Vigilance and Tranquility

Simple: Clap your hands in front of you by swinging your arm freely. Now continue the movement to clap at the back and as you unfold from the first clap clap again at the back. Mind how this may tense you up and relax the neck and soulders and mind how you place the hips. everything effects everything.

One way to wake up and a bit of learning  is to slap hit yourself on all body parts. use continous motion and all parts of the hand and foot to do this. See if you can reach your behind with your heel in a whip motion and so on. Don’t hit hard and learn how each part feels and reacts. If you are able to hit with an exact amount  of power you will be able to go further. If you don’t know the effect of your hits and gauge them then you may come off balance and use yourself up in life and in fighting.

One good tip from the UK systema forum is to avoid complete joint lock as you do the static push up to avoid damage to the connective tissue and so on. Remember first do no harm.

Hold your arms in the regular prayer way with hands palm to palm together in front of you. Now rotate the hands as if you are trying to point at yourself and push hand to hand. Flip the hands through this preasure so they flail forward and release. This is fun and relaxes the hands before or after hard work.