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

Thanks, Sharon
Systema Israel.

Published by

Sharon Friedman

Student and teacher of movement and Martial art. Husband and Father. I can rebuild you, I have the technology :)

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