Tag Archives: Wall exercises

Systema Exercise Video: Wall Walking for Body Control

16 Oct

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Becoming Truly Relaxed

28 Sep

In Systema one of main aims is to become more relaxed, calm and free. In the beginning most people take this as “become floppy”, which is ok, this is a period of learning and after a while most people swing back to being too tense, then too floppy continuously until they come to a mid point where they are relaxed, strong and whole.

Some exercises to help with becoming whole:

– Push-ups, leg raises and squats with Breathing – These exercises will give your body a correct form.

Walk on the back massage – This will keep you relaxed and make you feel more “full” and whole

Wall walking – This will connect your arms and your legs together

– Getting hit – This will make you full and relaxed, as you learn how to collect your body together

Walking – a fundamental part of your training. Try some of the exercises on this link – this is from a seminar with Alexander Andreychenkov.

 

Let me know if you have any thoughts or questions on this.

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.

Moscow HQ Seminar March 2012: Mikhail Ryabko and Moscow Instructors – Sat

23 Sep

This was a two day seminar on Strikes, while i was in Moscow. Mikhail led the seminar and other instructors taught for an hour of two to show their own perspective.

Striking, Balance and Feeling

– You sit facing the opposite way from your partner, shoulder to shoulder then you push them with your fist, keeping the shoulder and body relaxed. If you – just do it, don’t tense up before or you give him support, you just push him to the floor.

– standing facing partner they lean onto your fist you hold them, to the point that they can’t recover balance then let them fall.

– Same drill as above but now as you hold them you squat, move around, then walk away taking all their support in one motion.

Drills to relax stomach

– Person lays down, other person kneels down and pushes fist into partner, person on floor breathes and relaxes and lets in pressure, lets pain go, spreads it out to the whole body.

– Then person kneeling down places knees on persons stomach and puts weight on them. person on floor lets pressure in and their stomach and body relax. Daniel kept saying “let it go” – “the pain, the fears”

Wall exercises

– Partner is against wall, leans a bit and you push them, just with your fist, into the wall, go inside the person to hold the weight/spine/balance then give them a direction left/right/up etc and push.

– Same exercise now with two partners on wall, both lean forward at different times and you catch their balance the point where there weight is floating, where they start to lean and their weight is free, you push with the fist. Relax your body, shoulders, hips – feel everything.

Pushing drills

– Pushing with fists simultaneous 1-20 then 20 to 1 punching.

– Person grabs you and you push them with your fists to release yourself, not so that he grabs harder or more. in 1 motion or in 2 or 3, counting outloud, 1 ,2 ,3 etc.

– Push and punch with whats there, arms, body etc. don’t pull arm back to punch again, the motion continues.

– Push one partner with your fist so their weight is on their heels, stay with them keep contact don’t lose him, then change direction of elbow and push more.

Words of wisdom

– If your stomach is tense, then legs are tense, if legs tense then stomach tense.

– Do it- don’t pretend to do it.

– No empty movement, know what you want to do and do it

– Stay in situation, focus, Wake up.

– Remain calm inside – breath