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A student asked for a six day plan to do a bit each day. Five minutes a day. It is an excellent idea in moderation and in systema working for you instead of you working for it. A walking on hands and feet or fists and feet according to feeling. Work face down and up…
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This video presents two simple drills to learn body awareness and natural movement. We learn from passing the stick using continuous movement to remain comfortable and to be able to move ourselves instead of pushing others and from moving with the movement of another while not allowing yourself to be pushed you learn to keep…
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1. Hold the up position of the pull up movement and as you do switch hand positions without going up or down ( note how you need to actively switch the tension in the entire body to support the mass and consider how this can be done with less force) 2. Go down to a…
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This video gives two basics movements for health and injury prevention by allowing the body to move according to it’s current map of tension and to release excess as needed. We also show a partner drill which gives the practitioner ability to move better in space and in relation to others and also to move…
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The further I look back at my military history the more gadgets and trinkets meant the world to me. A young skinny soldier at eighteen thought the world of this pin or that beret and considered getting a shortened M-16 the peak of comfort at the time. Later on things progressed to changing the torture…
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Three simple drills for calmness and precision 1. Do something brief but taxing such as sprinting up a short hill or climbing a rope. Stop and pay attention to your breathing and to your pulse. If you cannot feel the pulse press your hand to the side of your throat or ribs and repeat the…
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In this video we do one simple thing. We walk (move) with the contact. That does not mean we walk passively but we choose our steps with awareness and breath leading. Breath, feel, move and keep human. Remember it is much easier to destroy than to build and move only in the speed you can…
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Have a partner walk freely and walk calmly behind him. From time to time draw near and use your fist or hand to push or pull him within your movement. Your partner needs to use his breathing to avoid building tension from anticipation and either roll with the pressure or if you feel a change…
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In this video we learn to first recognize and secondly make intelligent and conscious use of the patterns of tension which dynamically make up our posture reactions and using this also actions. Fear and discomfort are there only when we discard or misinterpret the information our body is giving us with every breath. Move naturally…
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Have a partner hold you in some way using both force and intention and in this hold or movement keep breathing and tense and relax each leg in turn and then each shoulder and arms in turn. Feel which of both pairs is more inclined to move during the relax phase of the drill and…
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Sharon Friedman - Vigilance and Tranquility 