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Some people are uncomfortable working with more than one partner and I wrote with on purpose. If you want to learn to move with more than one body start by moving them yourself. have two partners hold your arms sitting or standing and you move your body with the breath to learn to move them…
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In most public spaces today we have many reflective surfaces like mirrors, clean shiny glass and metal and lots more. Walk slowly and without moving your head to look observe in how many ways you are visible around you. Note that many people can see you without looking at you by seeing your reflection. Now…
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Take a very deep inhale starting with the diaphragm adding the inter-coastal muscles (your ribs) and ending with your shoulders. Feel and sense how your body shape and tension is affected through this and slowly exhale in the reverse fashion. Repeat the drill with a fist or the end of a stick pressed into you…
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In the work we do in Systema there is satisfaction and pleasure. In my humble opinion pleasure comes from learning and satisfaction comes from the results. It is logical that if we work on the pleasure the satisfaction will take care of itself.
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It is important to keep both ego and tension in check. Both need to exist in some way but as a tool rather than an existence for its own sake. When you join in combat consider it joining in combat. There is more than your movement and wishes on the ground so allow yourself to…
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Pick an animal like a cat or a dog and follow it around staying clear of his area of movement. Keep with it from place to place as you mind to make the least amount of noise and movement (hand gesture and head movements which are not doing anything for you) and through this you…
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Have a partner move around you without stopping and follow him with your eyes without fixating on him. Move your body rather than your neck to keep him or her in your sight and note the difference in your freedom of movement when you take care to keep both your body relaxed and your eyes…
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Take any natural position you find yourself in as in standing, sitting and prone and slowly tense one side of you. It can be the front, back side or lower and upper half and keep yourself tense. Once you feel you are fully tense on the picked side start to feel and relax the other…
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Sometimes it is important and sobering to consider failure and looking at yourself when you are down. Consider what would you do if you are stuck in an elevator for an unknown length of time and need to go to the toilet or if you happen to be sucker punched and are on the ground…
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Sharon Friedman - Vigilance and Tranquility 