Running a one of the movements humans excel in. Most people do not know we can outrun almost any animal on earth in long distance running and we can carry quite a bit of mass as well.

Getting there from a modern sedentary life is less of a straight line. Several factors require treatment and vigilance to fulfill the genetic gift our predecessors created in a life of hard work, hunting and war.

Let us begin from the bottom and move up.

Feet – Most stomp their feet flatly on the ground due to lack of nature time and footwear. Aim to walk barefoot when possible and to allow the foot to hug the ground. Mobilize the toes and especially the big toe to be a part of the step and to make contact with the ground without force.

The first contact is one of three keys to effortless running. A person has to move all limbs from the center and avoid pushing against the contact as much as possible. This is very simple but not easy. Moving the limbs and legs in particular from the hips and body and only moving the mass to the leg on the ground after the contact has been established and confirmed as safe.

A side note is that once of the earliest signs of a culture is a healed leg bone. Before culture, once you broke your leg, you were dead. a sure step is more vital to our survival than we know.

Stand and slowly peel one foot off the ground by moving your body and hips. Place the foot back on the ground using the same frame of mind and movement and only then, place your mass on it.

Legs and hips – The best way to learn to move your feet on the ground is off the ground. water walking as water polo players practice or hanging on a tree branch we can swing our legs and move our hips easily and without unyielding contact. Practice air or water walking as often as you can and it will translate to a full body movement that goes past pushing and pulling.

Body and head – leaning forward and twisting creates tension and disrupts the movement of the entire body as one when they don’t happen out of purpose. keep the body upright and the sight forward and open to avoid excess tension and to allow the body what it is good at.

Breath – Letting the breath lead action takes both listening and letting go. Allow the breath to be the first movement of each step, the exhale to be the channel where the ground contact ends toward the skies (nothing supernatural here, just continuous movement) and keep the breath incoming and outgoing through the nose.

If you run for fun, run. If you run because you must, look behind you from time to time and see where it brings you.

The size of your heart

We can only do what we attempt and believe we can do.

How do we free space in our heads and hearts for new thoughts and beliefs?

Begin by walking calmly and paying attention to your thoughts and emotions. Start Inhaling on one step and exhaling on the next. As you are relaxed in this state and need not invest attention to maintaining it, add a step to both phases (inhale, exhale) and repeat until you reach your current limit of X steps per inhale and the same for exhale. Once there, Go down one step and then up again and then, add two steps at the same time and press the number of steps upwards until all you can do is breath and walk.

This will clear your head from outside thoughts and allow the heart to reset and release emotion that was held inside and not moving anywhere.

The simplicity of this work is deceiving and this is just the first stage.

Much more is hidden in plain sight.

Podcast 1 – Questions and Answers

Here are the topics

  1. What is falling down and why we need never practice it
  2. Training around injuries
  3. Remaining calm under pressure – why should we
  4. How to build a training program – imbalance creates balance
  5. Should we cross train – give example of a joint class with sifu (teacher) Jonathan Bluestein
  6. What physical tools I use in my daily training

Wheelbarrow walks – old-school tech

Walking on your fists is great. Walking on your first with a friend is even better.

Enjoy both rolls in this movement and note how the body learns to move as one, once tension is healthily distributed throughout the body. Let the breath lead the motion and relax your arms on contacting the ground to avoid excess tension.

Please resist the urge to push your friend too fast 🙂

Place your fists on the ground and let a friend hold onto your ankles.

Walk forward and back on your fists for 40 breaths

Walk sideways left and right on your fists for 40 breaths

Walk forward and back on your forearms for 40 breaths

Walk sideways left and right on your forearms for 40 breaths

Walk toward your feet and back by moving on your fists and bending the hips for 40 breaths

Jump with both fists forward and back for 40 breaths and mind to let the breath distribute and continue the motion instead of holding onto the impact

Reverse rolls and enjoy the work and how funny we look when we work honestly.


Awareness makes us graceful

I like power. We all do, but power is not the answer against a blade or a verbal attack. One must work consistently on control and thus create a measure of awareness which guides the power and creates the final outcome. Power in impact can reach a point of diminishing return, Grace does not.

Here is a challenge (people like challenges)

Do this straight for 30 days

  1. Hold a cup of water in your hand with water filling it and almost overflowing. Sit down on your behind and get up 10 times with no contact of arms to the ground and with no spilling of water.
  2. find a stout round roll like a metal bottle or an actual wood log and stand on it. Teach yourself to walk on the log and take 10 steps forward and 1o back.  Make sure you have a way to dis-log safely before you start walking. Falling hard is hard.
  3. Reach a handstand with your legs resting lightly on a wall. Breathe and move to free stand and note how your body balances and overbalances itself. Focus on your breathing and maintain the hold for 120 breaths. (If this is hard physically, divide it to smaller parts)

The simple stuff is key to reaching grace.

Do this and reap the benefits or better yet, enjoy the work.

make any work – breath work

We walk, we talk and we move about each day without notice of our breath. We can release inner stores of ability with a tiny elevation and a bit of consistancy.

Do this once a day, every day and your life and practice will elevate exponentially:

  1. Walking is now a breath practice – once a day as you walk perform a breathe piramid. This means you inhale for one step and exhale for one and then inhale for two steps and exhale for two steps extending your breath longer and once you reach that days top, you lower the count down in the same way.
  2. Excercise is now a breath practice –  As you do push ups for example – let the inhale or exhale start the movement and guide the pace naturally. Play with the count per breath. (Example: ihnale and do one push up, exhale and do one push up and hold your breath and do one more. Now, do tow push ups for each breath phase and so on)
  3. Speaking in now breath practice – once a day as you speak, pay attention to your body inhaling and exhaling as you speak and pay attention to the tension in your chest, shoulders and abdomen as you speak to better connect with your breath. This may be subtle at first but will be extremely valuable in gaining self awareness to emotion and thoughts that run through us.
  4. Diving is now breath practice – Even holding your breath can be a great breath awareness practice (drinking, diving, going through a corridor with smokers or a public bathroom :)). Mind how your prepare your body breathing before the hold and recover afterwards. Note your pressure and pulse change as you extend your breath hold and many things will release inside.

A few minutes each day will sink into your natural base of awareness and release more natural abilities without taking anything away from your consious mind.


hunting with your kid

Here are several drills to practice with yourself and with your child or friends. These come to open your mind to the input of the senses and to allow the connection between you and your surroundings to thrive.

  1. Walk with your kid and choose an object to find first. First choose one item such as a cat and slowly evolve the game to finding a sitting cat, a Cheshire cat or a cat in the sunshine or shade.
  2. Walk with your kid and choose an object to find tracks of. It can be the trails of a plane in the sky, the footprints of a dog in the sand or the change in the color of the leaves where they were crushed by a moving object.
  3. Walk with your kid and look for a change in the status quo. A car that does not park in the usual place, a loud dog that stopped barking or a new bird in the bush that was not there last year.
  4. Walk with your kid and have one of you close their eyes. Find the source of the sounds and voices the one with the closed eyes hears and see if you can open your ears when your eyes are open.
  5. Walk with your kid and stop from time to time with your backs to each other. Note people animals and objects to each other and see if the other can find sign of it from their viewpoint. For example, you can find the shadow of the crane that was constructed last week, you can hear the miau of the cat that walks down the street or smell the dinner being cooked next door.
  6. walk with your kid and stop from time to time to lie down and watch. See how the ground sign changes from a different point of view and how we can learn more when we release the position we stick ourselves in. Take a white light flashlight with you to light the sign (animal print or another) from different directions and heights and learn to read the mark from any angle.
  7. Walk with your kid and visit the same sights every time during your walk. Mark the changes in the lighting through the year, mark the aging of the sign (leaves changing shape and color, dog leaving droppings, people littering or gardening and so on) and find why it works that way.

Paying attention pays more than you put in. The more you are open to your senses, the more you are able to act instead of react and the less you are a leaf in the wind.

Crowd Knife work

Here are ten knife drills to do in a group:

  1. Place a knife on your body without your partners seeing (blade on body is not advised) and walk calmly. Have your partners work to bump and touch you while walking in a casual manner and find out where the knife is. You work is to avoid the contact and to avoid showing in your movement where you placed the blade.
  2. Place a knife on your body and start walking in a crowd of your partners. Work to extract the knife with your hands and arms without showing it and the partners work to signal when they see the extraction. Switch roles regularly and remember the face is a signal map for the entire body. Breathe continuously and without excess.
  3. Hold the knife at your side and stand facing one direction. Have your partners walk by you and brush you. From time to time a partner will try to get a hold of your blade and hand and your work is to avoid getting tense and moving from your breath and body to avoid getting caught. Relaxing your mind and body helps in avoiding being a pin cushion.
  4. Place a knife on a table or on the ground and have everyone walk freely. At any time, one or more can go for the knife and everyone has to choose how to act and who to align with if any 🙂
  5. Walk with the covered knife in your hand extended away from you. Have people try to impale themselves on the knife and your work is to avoid cutting and stabbing anyone. Being able to cut the right  rope and not another is surgery. Cutting at random is a waste of energy and resources and nature does not waste.
  6. Place two or more knives within the group and have everyone lie down. Start rolling about freely and at any point start stabbing and move from where you were. Avoid being vertical as a default and see how it can be helpful at times.
  7. Start walking and talking freely as a group (if you don’t have something to talk about, just play a word game) and have two partners work to move the knife from one another without notice. The person who sees and notes the exchange first becomes the next partner.
  8. Divide into two groups with only one group with knives. See how you can manage as a group with the knife factor and how your opposition can be of aid when directed properly.
  9. Close your eyes and have a partner guide you along. Work on exhaling tension and building expectation and as someone starts stabbing and cutting you or if you feel something that you want to act on, Open your eyes and move. One of the main reasons people react instead of act is that they do not act to release themselves of excess tension and thought.
  10. walk in pairs with one partner with a knife and the other without. Have the pairs contact each other and work on how to maximize the pairing so all the hands and abilities come into play. The empty hand exist only in the mind.

Be safe in your work. The soldier who works to oblivion looses before he reaches the battlefield.