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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…
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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…
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In many cases people want to take you to the ground and stay standing. If you are already out of balance (they catch you when you are sliding on some ice or simply not paying attention to what is around you) you can go down and take them with you as you help yourself up…
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Stand and let a partner or two come at you in walking speed. Place your fist or hand on him relaxed and let his movement coil the springs that are your arm tendons and joints. As you feel charged or feel he is too close for comfort you feel through your contact where you can…
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A shooting advance where a group lines up or forms a front and advances while shooting and reporting is a drill that needs to be learned and practiced. People who let emotion govern them can get carried away by the fear or rush and cause a rift or hurt the group. Try first to walk…
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To learn to breath through adaptation you have to do just that. Yesterday I spent a few hours learning with Rico Cortez from FCS Kali and the his spirit of teaching is good to have around. Teaching principles through drills is also a part of the Systema way and it is chalanging to adapt to…
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Awaness to everything starts at simplicity. Place your hands on your thighs and sit down and get up several times. It is possible for you now to push off your thighs with your hands as you get up which might not come to you as a thought if the contact was not there. The same…
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Balance a soft cover book on your head and place your hands on the small of your back. Start walking without stop and add sitting down and getting up all with the book balanced on your head and your frame upright and loose. Place the feet and relax the weight into them instead of pummeling…
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Have a partner hold your ankle or foot and standing on one leg and moving the least push and pull your leg slowly as you maintain your breath and posture as much as possible. Have him move around you and do drill to all sides. Do both legs and note if there is a change…
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The squat tells us if our back is relaxed and upright. To get there, there are many ways: Place a tennis or any small ball against the wall and start to roll it up and down and side to side using your back. Add another ball to extend your awareness and continue. Stand naturally and…
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Sharon Friedman - Vigilance and Tranquility 