Tag Archives: Walking

Just Do It…

29 Feb

I found the last few classes with Arend extremely interesting in their simplicity and at the same time in their complexity.

Some insights, drills and ideas:

– Do your movements, as you butter toast, drink tea, as you pick up a stick/knife from the floor. You just pick it up nothing more nothing less, you don’t contort your body in any strange way, you just pick up the stick and notice how your body leads the movement, and you move as a whole.

– One simple exercise that you can do to observe all of these amazing things is: Kneel down and relax in that position, put a stick next to you and just pick it up . Notice how normal, free and whole you are. You are just doing it, our work should be the same. Notice also you don’t tense or prepare your body you just do it, calmly, softly and naturally

– Stay soft and movement comes from the body.

– When you walk, you are just walking, there is no need to walk strangely, just walk normally, calmly, relaxed. An example: when you watch models walking, they walk with very straight bodies and feet facing forward, but does it look natural? Relaxed?


– Everything is inside

– An interesting conversation over meditation, resulted in the following thoughts: That meditation makes your mind clear, so you are in fact happy and have nothing in your mind all the time, but if you have this, then there is room for all kinds of negative/bad thoughts or good thoughts to come into your mind. Think about this you banish all thoughts, you have a clear mind, you skip merrily down the road and suddenly a car comes and knocks you down, but because of having no thoughts you didn’t worry or take action to produce what you wanted (to live) you just went with the flow, whatever happened – happened , you didn’t make a choice. Something Arend said “You must make a choice in Systema and in Life” Profound.

– This goes further, with giving the person a clear intention or not, making a choice is key, if we don’t show the person where we want them to go or do something, then they will just keep coming towards us.

– Own your own space, (don’t be a pussy) notice michael “he is just there, he doesn’t shrink away if someone comes into his space, neither does he tense up and extend more, he is just there”) whole, calm and powerful.

Mindwork Seminar Sunday

24 Feb

This day had a relaxed atmosphere, maybe because of the amount we all ate and drunk the night before, to start we took it slowly…

We began with walking, 2 steps inhaling  1 step exhaling, then 4 steps inhaling 2 steps exhaling, and so on up to 14 inhaling, 7 exhaling. Then straight to 1 steps inhaling 2 steps exhaling, 2 steps  inhaling 4 steps exhaling and so on up to 7 inhaling 14 exhaling then to finish 1 step breathing in, 1 step breathing out.  This was pure breath and mind work.

Then a massage, 1 person lays down and the other person kneels next to them, puts one hand on their lower back and begins to slowly shake the person, the object is to feel the persons internal rythm and shake them so as to relax them, the shake should move throughout their entire body, and at the speed that is right for them, try it faster/ slower or deeper/shallower. Then put you other hand on the bottom of their lower back, still shaking the person with this rhythm, and slowly move the other hand up their spine, allowing them to feel that point where you put your hand. Work you way up to their top neck vertebrae, then begin to move down. A tip that was given, is that whatever side you kneel (beside the person laying), they must turn their head to face your direction.

After that we laid down on the floor (on our backs) and on the out breath held our breath, restored, then again held the breath on the exhale, again restore. Then the same but laying on the left side, then Right side, and stomach. 2 breath holds+ recovery cycles per position.

I found the next exercise very interesting:

You sit cross legged, and inhale, exhale and let your back and neck bend foward, inhale, exhale and let it go down more, keep repeating this releasing your muscles. Then on the last point, inhale, exhale and hold your breath. When you can hold it no longer, do recovery/burst breathing and let that breath pump you up to your original position, if you do this right, it will feel just like the air pumps you up. Repeat.

Then the same exercise but with legs stretched out to either side. Repeat.

Some interesting thoughts and ideas given:

– Give honest feedback, tell your partner what you feel, and experience.

– Play – experiment, do something, Make mistakes

– Dont give the partner any tension otherwise he can feel you move and react.

– Relax the hands keep them heavy

– Relax the shoulders, otherwise, again, he feels your movement.

10-12th February “Mind Work” Systema seminar

18 Feb

This seminar was extremly interesting and unique. Given by some very skilled guys from Systema Finland. The main work of the seminar was what they called “Mind Work”.

Friday – Some notes and exercises

(Some excellent and amazing warmups given!)

– Walk around the hall 1 step breathing in, 1 step breathing out, when you get to the place you started walking from you do, 1 pushup, 1 leg raise, 1 squat. Then walking again, 1 step inhale, 1 step exhale, when you get to the starting place again you do 2 pushups, 2 leg raises, 2 squats. and so on using the walking as a restoration period, to relax and remove the tension. This was up to 14 then start from 1 again.

(There was something mentioned about, if you have back problems do situps instead)

– Partner 1 punches Partner 2 just by straightening the arm, relaxing and straightening. Partner 2 then says what they feel, where are you tense, in your body, as your tension stops the force coming out of your arm. (tense hips, spine etc) (Also your internal tension, “trying” to hit, instead of hitting)

– Then same drill, but first strike is normal, then on the second, the person punching, should think/make the strike go deeper, not by hitting harder just by the mind.

– Rolling and moving on floor, releasing your muscles and body, going slowly, softly and relaxed, breathing in on one movement then out for another movement, making the breathing as smooth as you want the movement to be.

How to Walk with Power, Agility and Softness

3 Feb

Some useful tips and drills on walking:

– Walk with the knees, lift the knee up and let the foot drop in a relaxed, soft way

– Walk as quietly and relaxed as possibly

– Walk on the whole surface of the foot, not on the heels or balls of feet but on whole foot.

– Keep the body straight and balanced, don’t lean.


Practice walking on different parts of the foot; Toes, heels, outside of foot, inside of foot, knees pointed in/out – All these backwards, fowards, sideways, round, all with breathing. This will relax your feet and legs and help you discover an efficent, relaxed way to walk.


Squat/Duck walking

An exercise which makes the leg muscles work efficently and effectivly – strengthens the correct muscles and balances the hips.  In this you are walking in the lowest position by squatting down and moving the knees  and feet in a straight line stepping fowards, backwards, sideways and round. Do this with 2 steps breathing in, 2 breathing out. Then when it becomes difficult – one step breathing in and 1 step out. Do this for as long as possible breathing strongly and quickly when necessary and relax the unecessary muscles, shoulders, arms, neck etc.


For more on walking I reccommend:

Let every breath – By Vladimir Vasiliev

Breathwork and combat DVD – Valentin Talanov





3 Tips from Breathwork and Combat DVD Valentin Talanov

30 Dec

I got the breathwork and combat dvd for christmas, and worked through one section today, a few insights from Valentin that came up:

1- When walking, step on the whole foot, the foot is flat on the floor and relax the hips, legs, ankles and body when walking

2- Breath holds on the out breath, in pushup position in; 90 degrees midway position and full way down. Recover yourself in between each time. Then repeat.

(breath holds helped me release tensions that i did’n feel before, and gave me more sensation of pulse, blood pressure, and tension around my body) Try to feel this – when you do a breath hold, pay attention to where the tension gathers and where the blood pressure rises, try to equalize it during the hold, how- relax the parts that tense up, feel where the heaviness is and isn;t and make it feel equal. i found it very intresting work, the same as removing the excess pressure from a strike.)

3- Do as many pushups – or other exercise – until you become tired, then let yourself drop into the low portion of the exercise , then use burst breathing to pump yourself up to the upright position, a feeling where the breath fills you up, and pumps you up to the upright position, it will feel as if your body spreads the effort over your whole body more.  repeat this, then try with squats, leg raises, sit ups.