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Systema class on Oct 16, 2013

Warm-up

Ex 1: Sit up on the floor. Softly fall on a side, roll from shoulder blade to shoulder blade and get up in reverse order through the other side.

Ex 2: Lie down on your back on the floor. Try to turn over onto the stomach without shifting your position (as if you are rolling over in a tight box). The ideal way of doing this is to push your body off the floor and turn on the belly in the air. Note that you can't really use the hands for support to push off the floor.

 

Systema class on Nov 22, 2012

Warm-up

Ex 1: Push-up position (up on straight arms). Tense up your entire body on inhale, relax on exhale.

Ex 2: Push-up position (down one inch off the floor). Same.

Ex 3: Push-up position; do a slow push up with light short breathing. Try to relax your body as much as you can on the way down.

 
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