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There are times when there is no breath to have or light to guide your way. Lie on the ground in your house or office and crawl on the floor to the door using only one breath. Find a window or opening to breath and continue if possible and learn to calm yourself and avoid…
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Many times we are full of anger or other emotions that pull us off course. One of the ways to calm yourself is to walk and breathe scaling up and down from one breath per one step to one breath per two and so on and if you are really tense add a pause state…
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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…
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Stand on one leg as you do in mid step and start to move using the foot and the leg without hopping. Move about until you feel the blood flowing and than start to hop in place. Hop forward and backwards, side to side as you face the same direction and in place in a circle…
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In wrestling or any other fun thing you choose to do you need to pay attention to your teeth. In sport I think it is not allowed to bite during the activity but if you are learning to use all that you have and to survive it is of importance to know that you can…
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A simple add-on to the four basic drills of push up, sit up, leg raise and squat is to perform a simple action while you are doing the drill to broaden your awareness and clean yourself from more tension. For example to turn the hip left and right like a grandfather clock pendulum or a…
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You know your body aligns and tenses in a different way when you try to push the ground away in a push up or try to push yourself off the ground. You can work this to learn to relax more and to align in the upright position by squatting slowly with your hands in front…
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A simple way to stay warm and awake in cold conditions like being wet in the rain or stuck in a plane with sub zero temperatures is to schedule an interval like one hour or so depending on the conditions and do some push ups and tell your body to warm up and keep the…
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Stand against a wall or a pole and work to defend yourself (using a knife as well as your body and mind) and get away from attacks where you have to also draw the knife from various positions such as with the other hand, From your coat, from your back and so on. See how…
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Work on tendons by first upper body pushing both fists on each others body and head and breathing for relaxation. Holding hands while facing each other and slowly leaning backwards and forwards and relaxing the hips and shoulders. Holding hands with one facing away from each other and leaning forward and backwards relaxing and strengthening…
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Sharon Friedman - Vigilance and Tranquility 