21 DAY RESILIENCE CHALLENGE

GENERAL INSTRUCTION:

  1. Each movement starts with the breath. Breath dictate tempo.
  2. Avoid locking your joints.
  3. Move smoothly. Noise is for performance.
  4. Tension is a tool. Use the right amount. Less is more.
  5. Technical: perform each workout three times a week. Preferably with a day in between.

WEEK 1

  1. WALK ON YOUR FISTS
    • 30 double steps forward and backwards while you are facing downward and your body is parallel to the ground.
    • 30 double steps forward and backwards while you are facing upwards and your body is parallel to the ground.
    • 30 double steps side to side on the wall facing away from the wall and with your arms overhead.
  2. ROLLING
    • 10 rolls forward and back from the knees.
    • 10 rolls side to side from the knees.
    • 10 rolls turning left and right from the knees.
  3. HANGING
    • Hang on the bar and air walk forward 30 double steps
    • Hang on the bar and air walk backwards 30 double steps
    • Hang on the bar and inhale bringing your shoulders into their sockets and release on the exhale. Repeat 30 times.

WEEK 2

  1. WALK ON YOUR FISTS
    • 40 double steps going sideways while you are facing downward and your body is parallel to the ground.
    • 40 double steps going sideways while you are facing upwards and your body is parallel to the ground.
    • 40 double steps up and down to your waist height on the wall facing away from the wall and with your arms overhead.
  2. ROLLING
    • 20 rolls forward and back from a squat.
    • 20 rolls side to side from a squat.
    • 20 rolls turning left and right from a squat.
  3. HANGING
    • Hang on the bar and air walk forward 40 double steps
    • Hang on the bar and twist your hips to each side 40 times
    • Hang on the bar and inhale bringing your shoulders into their sockets and your shoulder blades together and release on the exhale. Repeat 40 times.

WEEK 3

  1. WALK ON YOUR FISTS
    • 50 double steps forward and backwards while you are facing downward and your body is parallel to the ground.
    • 50 double steps forward and backwards while you are facing upwards and your body is parallel to the ground.
    • 50 double steps up and down to your waist height on the wall facing away from the wall and with your arms overhead.
  2. ROLLING
    • 30 rolls forward and back from a standing position.
    • 30 rolls side to side from a standing position.
    • 30 rolls turning left and right from a standing position.
  3. HANGING
    • Hang on the bar and air walk forward 50 double steps
    • Hang on the bar and twist your hips to each side 50 times
    • Hang on the bar and inhale bringing your shoulders into their sockets and your shoulder blades together and release on the exhale. Repeat 50 times.

Move under pressure – wisely

Here are ten suggestion to increase the pressure we place on ourselves while working on our health and ability.

Principle – example:

  1. Height – raise your legs to differnet heights as you do push ups.
  2. Stability – Do push ups on two hanging ropes.
  3. Surface – Walk on your fists and feet outside and choose your placing wisely.
  4. Speed– Slow down or speed up your sit ups and leg raises to spend more time on the movement and give your mind more time to understand how you move.
  5. Breath – Dictate how many breaths you have per movement or give yourself no breath at all to perform a task.
  6. Sight – Close your eyes and do one legged squats.
  7. Position – Place your fists/hands in different angles as you do push ups.
  8. Tension – Keep your arms tense as you climb a rope.
  9. Tempo – Set a time and perform differnet counts of a movement during it.
  10. Movement – Change the movement itself. Do a turkish get up without placing a hand on the ground, do a snatch with the KB on the side of the hip.

There is endless variation. Be free in your mind first and enjoy each day of movement.

Do not take things for granted. Learn something by making small changes every time.

Notes from class – Invisible in plain sight

Freedom is very tangible. You feel it, you see it, you know it. It is also one of the easiest qualities to loose by pursuing a moment of it which already lies in the past.

Here are three methods to preserve ourselves from pursuing freedom and thus attaining it.

  1. The invisible touch – Touch hands or feet  with a partner and have them push and pull and twist on you. Maintain the contact but allow no force to travel through it by moving your body, limbs and maintaining relaxed eyes.  Continue up the limbs to the hips and shoulders with this work and then go body on body until you are free to move within any movement. To further work this understanding of self, tense your body in different ways and learn to move within your tension.
  2. The invisible frame – Start three paces from each other and have one advance on the other. Work to maintain the appearance of your frame for the partner by moving your mass, your tension and parts of you to allow them to sink into your frame without any substance in it. Slowly close the distance from three paces to one and engage each other at the same time. Remember your eyes hold both your and your partners frames and alignment. Do not stick to a plan but let the situation blossom with your participation.
  3. The invisible blade – lie down on your back and breath continuously. Let the feeling of this never-ending movement spread through your body and limbs. Close your eyes and have a partner press first the flat of a blade to your body. Feel the pressure and and press back with your entire body. Cover the entire body with this work and continue to the end of the handle repeating the work on a point surface. Continue to placing the blade on the body and breathing where the breath does not increase the tension against the blade. Continue to placing the tip of the blade on the body and breathing where the breath does not increase the tension against the blade. Continue to lightly pressing the blade to the body and moving with the contact and then with the tip of the blade. Continue to cover the work so far with your eyes closed, standing against a wall and then finally open your eyes and repeat the touch and frame work with the blade and finally with several partners and blades.

I do not believe in wasting space. Not with excess movement or words. Some things are always worth saying though. Those are of kindness and of honesty. Be honest and kind in your practice. Both may preserve you and your spirit onward.

To know fear

One of the stages of getting to know yourself is to know your own fear. Fear will control you if you turn a blind eye to it’s affects on your psyche and body so we will aim to bring our awareness to this as well.

One of the ways to learn the fear response is to learn how and when we bring our necks in. This happens as an innate response to a loud noise or unwelcome touch and is bodily explained by protecting the soft neck with the hard head and scull.

Most of the aggressive postures and movements can be traced to a fear reaction. All the hand movements are covering soft flesh with bone and bringing your chest and arms forward hides and covers your loins and abdomen where a stab will kill you sooner and delete the chances for future offspring.

On the other hand. A relaxed posture is neither closed nor open but mobility oriented as we are not stuck in the future or the past and free to roam the now moment.

Lie on your back with your arms at your sides and your legs together. Press from hip level to neck one side of the back to the ground so the lower back, ribs, shoulder blade and shoulder touch the ground together. Press the back of the neck to the ground and feel how this tension affects your thoughts. Repeat the pressing drill with the other side of the back and compare to know which of your sides is more tense at the moment.

Continue by moving your body from side to side as a worm to relax tightness and to ease instead of press the entire back to the ground. compare your neck tension levels to how it felt when you pressed it with force to the ground.

Slowly raise your legs off the ground and move you back again to better support the mass and change your arm position to relax more and more of your back to the ground.

Slowly relax your legs to the ground and use just breath and movement to ease all the parts of the back to the ground.

Now have a partner push and pull on you sitting and standing and note if your movement is more whole and less jumpy and tense than before.

Controlling time

A clock ticks each second or hums with electricity going through a quartz crystal.
We thankfully operate on a different dynamic scale where we can change our perception of time and even act according to our perceptions.

watch

Start in a comfortable position and your eyes closed to lower your intake of the outside world.  Count your heartbeats and how they combine with your breath. Stretch your breath over more and more heartbeats until you reach the top of the pyramid and stay there for ten breaths. Lower the count of heartbeats per breath in the same manner and each time you repeat the drill use a less and less comfortable position to learn to create more breathing space under pressure.
Example for position progress: Laying down, sitting against a wall, sitting on your shins, static push up, lower end of the squat, half squat position…

half squat

Take a piece of paper or a stretch of sand and start to draw a spiral from the inside out. Hold your breath and wait for some pressure is built. Continue to hold your breath and follow the spiral back to the beginning. With practice you will hold on to the tension less and less and both directions will grow.

spiral

Hold your gaze toward the horizon for ten breaths and capture what is in front of you. Close your eyes and bring the picture with all its details in your mind. Repeat this drill with one less breath for the capture each time and when you reach one breath use just one exhale and after that just a blink of your eyes. With practice this drill will allow you to use less and less time to grasp and realize more and more of what is in front of you.

bond shutter

Realizing we are afraid in the body and in the mind and having the humility to admit it to ourselves and to others gives us the power to release it and reach mastery. Don’t ignore the tension and the fear. Make it your own and control it. Than there will be less of it.