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Make a fist and tense up the muscles all the way to the shoulder. Relax and change your position so your arm is in a different angle playing a different note on the cords of your tendons and tense up and relax again. Play different tones by changing the angle and hight of your arm…
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When you practice leg raises it is important to first start with the breath and than with the center (align the lower back to the floor) to prtect the spine and your alignment so they will serve you in return in greater function with less power going into the motion. Sometimes it is good to do…
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“Train the movement not the muscle”. Mikhail Ryabko Do the four basic drills with the intention to follow your breath into the motion and to move efficiently. Work honestly and with humility so you see where you need cleaning.
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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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Sharon Friedman - Vigilance and Tranquility 