Before going to bed or before you get out of bed (if there is time) lie on your back and relax your muscles. Now raise your right leg without tensing up to brace for the change and see what parts of you take up the support of your form. let the leg drop down and do the same for the other leg. Inhale and tighten the legs together or one over the other and relax your upper body with movement along the ground or bed. Slilde your forearms beneath your lower back and tense it up without tensing the stomach and now move the legs from side to side without moving the torso. Keep your forearms where they are and roll your shoulders up and down, Press them into the ground and do the same with the neck. Let the arms out and see if there is still stiffnes that raises the lower back off the ground. Tilt your pelvis up and down a few times and let it come to a relaxed position. Tense your forearms and hands and focus on relaxing the shoulders again. Work toward feeling the pulse in your entire body and remember that five minutes of work before you sleep are worth a lot more in the quality of your sleep.

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This is a partner drill but with a little thought you can transfer it to a solo drill using a sandbag, a rock or anything else that suits your needs. you squat with feet flat on the ground as this is about alignment and not balance out of tension work and start to roll your partner which is prone in front or behind you with open hands or with fists as you wish back and forth and in circles which are important to grow a working understanding of how the body works. You change rolls and repeat and later on you can add using a stick or any tool you wish to add to the drill. Let the breath lead each movement and move as one using all that you have. If you are limbering and trying to work with just your hands or placing your hands and moving with just the legs than you are stopping yourself. Think about it and work honestly.
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A fun game for kids and adults. Sit in front of each other with only your behind on the ground and work with your feet to bring your partner on his back with any move you like. Alternate by trying to keep his feet on the ground and change rolls. You can do the same with your arms if you lie on your stomach facing each other and vary the drill according to what you want out of it.
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Put your arm over each others shoulder and start to walk in union. If someone wants to go left you go with him so he feels no resistance and you can change your course as you wish. After you do this for a while have one of you lead and the other closes his eyes and passively feels how he is walked. This way you begin to learn to work without resistance and feeling where the person is open and walking through the open door. (for example if you want to walk forward and your partner is just standing in place you don’t use just your arm to drag him behind you. You connect and feel through your relaxation where his body is unaware or not dense and work through there.) Than begin to do this as your partner actively resists and works against your goals.

After you do this in pairs change pairs and sit down together and get up using the same chain of intentions to grow more free and aware and now have one pair walk through the other as the other moves out of the way with every pair working in union. Progress to passiveness and than to full resistance and see how you can move freely despite the resistance without feeling any emotion toward the people you are working with or against. It is paramount to master the intention. Otherwise you fall when this is tested. body mind and heart must all be yours to master yourself.
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Work on the part of the approach that is visible. Many times a bully or a gang will approach slowly to threten and to show their power while they expect the other side to remain polite and stay as they are and on the same speed. Once the bird is scared still they start a surprise attack and get the shock to their advantage. Practice this in turns either with a threat or a simple slap and see how you feel and move as you perform either side and learn from this to handle your own speed as it fits your survival rather than polite rules of conduct that have no fredoom in them. Don’t worry too much on how you look. Think about continuing to breathe.
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Sit or lie on the ground and let someone step on you or place a knee or hand and work to kep you there. Let the part under pressure relax and roll your body over or under it so you escape and keep your mobility. Start slowly and don’t let the standing or people working with you get comfortable. As the tension starts so do you. Don’t forget the neck and head as you work this drill but remember not to harm also.
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This is a regular drill in seminars given by Mikhail and Vladimir: One person is in the center and the people around him start to push him all around using hands and fists and later on legs too. The one in the center needs to let the movement pass through him without attaching to it so he can remain free in his movement and unharmed. Do this drill and see how the wave manifests in your body as you let your ego and tension away and don’t forget to let the pushers help you stay up. you let the movement pass through you but you decide in which path so you can move so the pushes and strikes of several people actually zeros itself or helps you stay up. Think about it and do the work.
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If you have a hight difference as a person on the ground and a standing person or someone on top of the stairs and someone at the bottom you can use this to your advantange if you work with what you have in the moment. If the person is taller than you or you are on the ground you can roll and take him down with you or use your sight to work with all your limbs where he can work with less as he is using them to keep upright. To think of one position as better than the other is to eliminate the spirit and life from you and if you do so the fight is not in you to begin with.
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To unlimber the body after a long walk with load on you can hang on a bar and gently twist and tilt your body and also stand on your feet and hands with belly down and move the entire body in circles as you shift the mass from limb to limb a few times each way and than do the same with your belly up. After you did this you can stretch and push the torso against the ground to leave all the tension and stored tension behind.
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Many people are very strong and can tense up and maintain their reative pose. If someone tenses up as you start to move together take his little finger and move downward yourself and see if he fails to come with you. Do this slowly enough not to harm him and remember not to take your movement too seriously. We all look funny from time to time and humility is very seldom in abundance.
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