Have two friends or partners walk around you and try to get to your back and move so they are always or almost always in your sight. Check if you are choosing your response or reacting and see what tactics are natural for you. For example if you want to turn a 180, you will turn your back to the person who is further away from you or the person who you feel is more important at the moment. Think about it and do the drill.
Read More

With a partner standing place your shoulder on his stomach or chest and rotate so the shoulder stays on the body but you do a full turn (no switching and no moving about in the location of the shoulder on the body) Next do the same for the neck as you respond to the tension in the body and move with gravity to exert the least amount of effort. Have fun as you balance under this and as you do it yourself, Note the shifting of mass in your feet and your own tension.
Read More

Lie on the ground or against a wall and have a partner press his fists or knees on your big muscles and stay there for a while as you breath and relax under the tension. For example have him place his knees (en mass) on the upper and lower third of the thigh muscles from various angles and see how after and through this you gain freedom from fear (a servant not a master) and more freedom of movement as a result. Do this for the back as well with care not to harm each other. Even if we do injoy inflicting some pain on our brothers and sisters, remember they are people just like you. Appreciate them.

Read More

Take a stick like a broom or anything that matches the drill purpose. Hold it in one hand in the middle or on any end and find out how you can manouver it and use it to click on switches, move chairs and defend yourself. Next hold it using both hands choosing different placement each time and find out what you can do without changing the hand placement and how you can overcome this perdiciment using body movement. Have a partner come at you and see what you can do, than reverse rolls and see if you find the way people move different than yours.

Take a ball like a juggling ball or chineese ball and roll them in your hands. after you are comfortable with them play with rolling them down your arms and body and see how you can merge and use gravity to your benefit. This is taken from a nice movie I saw where a man played with big metal balls (the size of tennis balls) and rolled them aroun his body like he was a ride in a park. It was very inspiring and humbling to see such skill. Both feelings are good for you.

 

Read More

It is stressed everywhere that the good are very good at the basics. Try this dril from the systema guide book and see what you can learn from it: From the ground have two people hold your arms or hands or any combination of your limbs (the head is more dangerous with its nerves and joints so leave it for later but not out of the loop) and start to roll and twist him so he has to relax under this tension and survive. It is a simple drill and not impressive to the eye but you learn to move naturally and relax inside and that is of value.
Read More

To learn to escape and stay free try this drill as well: Have a partner or two hold one fist or anything else he wishes and have them attack you with it as you evade and move to stay away from tension. This sounds silly but can work well for anyone serious enough to get over himself. Check your inner and outer limits and leave them behind. Everything can be a lesson to the student. You drive and keep the elbows from pointing at your body and producing  extra tension and misalignment. You walk up the stairs or dance with your lady and breath to ease your step and posture. You walk silently at night and keep your mind in the moment so you notice the loud leaf stack on the ground and remain hidden from the dogs. Life is a big lesson and a fun one if you so choose.

 

Read More

A nice game for the kids and older kids is the three legged tangle. You need to have both feet on the ground and one hand as well. With a partner you move each other so they have to place more or less limbs on the floor and see what you can do without loosing your footings as well. Try it with a rule where you can jump up with all limbs off the ground or have three on but never more or less unless you are switching. (two arms and one leg is also good.)
Read More

The breath is like a wave going through the body up and down and in and out. We can use this wave to adjust our position and level of activation by letting the wave carry the over tension or fill us with energy when needed. For example if you are in the static push up you breath in and bring the tension from the lower back (in my case) and breath it out letting things move again and relax from over tension. If I need to hit or push than I can start or ride my breath traveling the body (as does the pulse) and get move alignment and movement by sensing where I am strong and free and if I am in trouble than my breath can guide me to safety. For example if I am chocked from behind I relax and through the breath wave I sense where the door is open for me to escape and if I am hitting of pushing I am relaxed through the breath and if I am against something I cannot go through than I change and survive and get to live another day.

I hope this answers your question Linus.

Read More

Make a fist and place it against a wall or the floor and apply some weight to it. Note where you feel the tension and if it is local or spreads toward the forearm and arm to compensate for the loss of stability. Do this with different angles on hard surfaces which give you true answers about your wholeness and work with movement and breathing to relax and find the solution.

After paying attension to the wrist and fingers pay attension to the joints and tendons of the foot and ankle. Place the toes on the floor and start to move them about. Note where you are confident and where the body tells you you are tense and afraid. Move without rushing and be patient. Now place your little toes on the floor as you relax the supporting leg and start to move them about as well. Do the same for the heel alone on the floor and check what freedom lies in the foot itself beyond that of the ankle and toes. Keep all the joints healthy and strong.

Read More

Note the path you take to places you frequent like the post office or work and make adjustments to what you know from what you see each time. For example if you see a traffic light that is shorter than another prefer it for that time without clinging to the program path. Another way to learn to do things with more freedom is to switch roles for a while. For example brush your teeth with the other hand or dress yourself standing up if you are used to sitting and vice verca. Another thing can be to switch from one outfit to another in the car. Use your common sense to see what works for you.
Read More