Tag Archives: Rolling

How to Develop Systema-Style Softness

30 Dec

A common question people ask in Systema is; how do i become soft?

First it is good to understand, what is softness? At a basic level it is relaxation combined with sensitivity.

How do we develop this?

The answer again is time. Although i’ve found that daily practice of the following Systema exercises speeds up the process:

Walking: Systema-style, so with breathing patterns and full body relaxation, for a full  and in depth description see: Let Every Breath… Secrets of the Russian Breath Masters

Rolling: With breathing, relaxes your body and psyche. Most importantly rolling is extremely good for relaxing the spine, which determines how you will move.

Pushups, Leg Raises, Squats – These exercises work on the main core muscle groups, and with repeated practice you learn to relax the unnecessary muscles and use only the needed. This strengthen’s the right groups of muscles in a balanced and even way. With breathing you also learn how to move without tension, in the main planes of movement.

Getting this feeling of relaxation and softness is key and maintaining it is also important!

Let me know in the comments how you keep yourself relaxed and soft.

Happy New Year to you all!

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Rolling the Russian Way

22 Apr

In Russia there were some classes with trainers who i didn’t know, very skilled people but not normally teaching every week.

One such morning session, had a group of us, doing some very interesting movement drills;

– From a full down squatting position roll forward into the same low squat position in one movement – it is one movement. If you do this right it feels like you roll as one whole piece and land as one whole peice. Your weight starts on two legs and finishes on two legs

– From a standing position roll forward the same as the last roll and land in a squat. Your body should be collected and whole.

– Then the next step is from a standing position to roll forward and in one movement let the momentum and weight of the roll take you and stand you up. In the roll the weight will be in your whole body, when both feet land to get support, your body weight will be in your feet (tip: let your body weight travel up to your upper body and this will bring you standing up from the roll – without using strength.

– Afterwards you can do many kinds of rolls rolling sideways from standing, rolling forward, landing on one leg and coming up.

The most important thing: These are done in one continuous movement – no breaks in the movement.

(You can try using a shorter inhale/exhale to make the movement flow)

How to Create the Warrior Feeling

24 Mar

Or Special Methods Of Russian Relaxation

When you work with the Russian masters, they give you a certain feeling, of ease, of relaxation, of softness and of confidence, which if you hold and remember that feeling, your work for some time after is changed, and you do things you couldn’t do before.

Many of us go to seminars and camps and Canada and Russia for Systema. When we get home that feeling of relaxation and power lasts for a while, but after that while has past – we usually lose some of it.

Part of the Systema knowledge is learning how to first create that feeling for yourself and secondly to pass it on to others. Of course when our skill improves- any exercise we do gives us that special combination of relaxation and power.

Here are some exercises which easily allow you to create that warrior feeling:

– Walking – starting with 1 step inhaling and 1 step exhaling and moving to to 20 plus then back down to 1, clears your mind, fills your body with power,awareness and heaviness.

– Wall Walking – you start with your legs on the wall your hands on the floor, holding yourself above the ground, then you rotate your body and climb over with your legs so your stomach is now facing upwards, continue turning like this along the wall, then go the other way, repeat for 15 mins. Afterwards, feel how your shoulder blades have dropped into place, and now you feel connected with your hands and feet.

– Rolling – 1 roll inhale, 1 roll exhale, throughout the whole movement, work up to 2, 3+ then back down to 1 roll inhale, 1 roll exhale, relaxing your whole body as much as possible, this will make your whole body full (give you awareness of your whole body as you move)

– Filling up your hands for punching – a simple exercise is walking up and down the wall with your fists, relax your body, and feel the blood go into your hands. Another simple but powerful exercise is standing facing the wall, putting your fists on the wall, the same way as you would do a pushup on the floor. In this position slightly bend your arms. Now lean off the wall, fall against it with your fists and bounce off just by tensing your hand, it should feel and look like you are bouncing back and forth away and against the wall, just by using the tension in your hand.

– Lastly of course is the famous Systema Massage . The importance of this is mentioned by Michael and the other Russian trainers. During my last visit to Russia, one of the old students of Michael said that in the old classes with Michael they would do the walking on the body massage after every class. For your continued health, relaxation and power I recommend finding a partner you can do this with.

Intresting Solo Training End November

28 Nov

Traning tonight was short and powerful, i felt lke rolling so..:

– Rolling while extending an In breath through the entire motion of the roll, the same with an out breath smoothly exhaling and rolling at the same time

– Rolling with hands behind back held together. , (anyway) while breathing constantly (anyway), releasing tension and feeling, slow fast by feel

– Then restored myself to normal breathing and condition, then an out breath and hold, and roll around (with hands clasped all the time behind my back) anyway as long as possible, then burst breathing to restore myself.
Repeat.

– Then rolling with arms unclasped relaxed, smooth rolls, with any breathing style building to a flow and frenzy of rolls, from standing, kneeling, sqatting, sitting, smooth an constant.

The breathing and restoring myself.
10 pushups, situps, leg raises, squats – slowly. breath restore, finish 🙂

I have just attended a semina with sonny puzikas in belgium, my notes to follow 😉