Vladimir writes in his book the Systema Let every breath we should tense and relax our bodies before getting out of bed to awaken the body and mind and to have a more healthy awareness. To do that you can tense each part at a time using your breath as a guide, tensing opposite muscles in turn (extend vs contract) and move the tension in waves in the body. Another way to do this is to work on your tension while in an uncomfortable situation. Alone by tensing different parts while balancing on one leg with your eyes closed and your body tiped to one side, as you are in a lever and looking for a way out by creating more room around you with the tension and than releasing through relaxation and also while rolling or in the air between. Make sure not to harm yourself and not to do things against your common sense.

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