Veteran Australian Systema instructor David Quaile will be conducting a System seminar in Hamilton on 12 & 13 April 2013. This event will be hosted by Systema Waikato.
David Quaile (left) is Australia’s longest serving Systema Instructor under Vladimir Vasiliev and Mikhail Ryabko (Right). Having Studied with Vladimir Vasiliev since the mid 90′s, David has always acted as a pioneer of Systema in both Australia and New Zealand giving seminars to training groups and clubs interested in studying the System. David has also had the opportunity to travel to Moscow Russia, to train directly with Systema Master Mikhail Ryabko.
David is also a retired Operative from the Australian Military. With his extensive real life combat experience in some of the harshest circumstances and environments that a person would have to survive, he has a thorough and intimate knowledge of how understanding of Systema can help an individual maintain him or herself in such situations.
An amazing and genuinely good natured human being with a wealth of knowledge and experience, David Quaile is highly skilled practitioner and teacher of Systema, and for a long time has been one of the best kept secrets of this art that you will find on our shores.
For more information on this seminar or to book you place contact:
If you are interested in finding out what a seminar is about feel free to read the following review on one of Dave's seminars in Sydney in July of 2012.
This is a very personal post for me. So I am going to take off the Instructor hat for the moment and just address whoever is reading this as simply - Justin. A guy from Sydney, Australia, who is a practitioner of Systema. The following piece of writing does not necessarily reflect the views and opinions of Mikhail Ryabko, Vladimir Vasiliev or any other persons referred to with in. It is simply my personal account and experiences drawn from my time training in the Ryabko-Vasiliev camp. If I refer to said persons it is simply to convey my experiences and opinions.
Let's Begin,
Systema is very rewarding but it's not always the easiest art to study due to it's seemingly structureless nature, endlessness and the level of introspection required. That raises the question: Why continue to study this art when there are so many other easier options out there? Especially where explanations, techniques, clear guidelines, a syllabus and gradings indicating levels of competence are present to put a concerned mind at ease.
For me Systema has for a long time been about fixing myself up inside and healing. I'm not saying I have had the worst life in the world. Comparatively speaking I'm doing quite well. But nobodies perfect and we all have our share of damage inside. Some of us just hide it better than others. Systema is first and foremost a healing art, but I know people don't think that sounds "cool enough"... So I am going to approach this a different way.
A while back when I was going through a bit of a rough patch with my training I had a conversation with Vlad. As I walked with him through the training hall at Systema Headquarters he explained to me "In this "style" we teach a person to be a Master...But a real Master." I pondered this for a moment and the first image that came to mind was an old guy in silk pyjamas and a long white beard who could crack skulls with a single chop. As Vlad continued to explain I began to realise he meant "A Master Craftsman".
"Think back to how things were in the old times," said Vlad. "You would have one person. Somebody with his two hands and an axe, who could go out into the woods, chop down a tree, select the part he needs, take it back to his cabin, using his simple set of tools shape it into the components for a piece of furniture, put those components together, sand it varnish it and would have a complete product that he created himself." Again I pondered over this analogy. I thought to myself, someone who has created something whole and complete, but because of himself and his know how. Someone who has taken something all the way from beginning to middle to end.
Vlad continued, "Now think about how many cars are made in this day and age. One person designs the frame, another person designs the seats, another person designs the engine, another person designs the fuel system, another person designs the brakes.Then in the end all these different things made by different people are jumbled into this one end product. While the end product may be impressive... It is no longer the work of a Master." I continued to Ponder... A Master...Someone who has taken something all the way from beginning to middle to end. The other option is where the end product is developed...But the Master Craftsman is not.
For a long time this sat in my mind... It took a while for the enormity of this to sink in. I imagine I am still very much coming to terms with it.
Systema does not work...You Work...Systema is just there to help you see how to do this for yourself. It is there to help you Know for Yourself.
At this point I must reference some instruction I received from Sonny Puzikas during his time with us in Sydney. Please understand I am not name dropping I just don't believe in taking credit for other people's good work and intelligence. My understanding and interpretation of his advice is as follows:
In the beginning you study Systema and Yourself.
The Study of Yourself gives rise to the development of certain attributes
Over a period of time the combination of those attributes become skill.
Once you have acquired skill the next step is to apply them.
And so they become Applications.
Then you work these applications increasing the intensity, pressure, speed, level of impact, situational variants...until you reach an inevitable point of failure.
Achievement breeds pride...Failure is where you learn.
Determine for yourself what went wrong, why it went wrong and then how to fix it.
Modify the error or hole in your base, then repeat the process again and again.
You need to go back to the beginning before you can improve further.The problem won't be solved by bashing your head against the wall. Go back and fix the simple things that form your base. That is where the weakness is. Study and fix yourself. This breeds humility.
This is the work. And don't forget acquisition of skill takes priority over acquisition of knowledge. Skill saves lives. Knowledge on it's own does not. And while Skill can morph into intellectual knowledge at a later point, intellectual knowledge seldom morphs into skill.
On a personal note, Sonny if you end up reading this, thank you for coming to Sydney when you did, and for helping me find the strength within myself to carry on.
One thing I really respect about Michael and Vlad is that they do not try to make clones of themselves. However for some reason people think that doing Systema is all about copying them and mimicking some sort of "style"... It's not a style, it's a process. A process which is your responsibility to take from Beginning to Middle to End... Yourself. Don't just mimic Michael and Vlad. I'm pretty sure they wouldn't want you to. You're not them. They know this. You should too.
Your teachers guide you and you should listen to them, but do not ever expect somebody to do for you what is your responsibility to do for yourself.
That being said, this is not a licence for incompetent instruction. There is a difference between helping people to know for themselves versus just leaving them in a rowboat with no paddles. All things are a double edged sword. How do the people choose to hold that sword?
Remember acquisition of skill before knowledge. As an aspiring Master Craftsman and as a human, what is the rawest of materials that someone can have access too in order to begin to learn to do this? What is the rawest of materials that gives rise to the principles, occurrence of technique or strategy? An experience. You start by having an experience. A raw, often but not always non-verbal, unrestricted, unjudged visceral experience. Then you teach yourself to become a Master. If the pathways are drawn too easily, a person gives in to laziness and becomes dependant... As a result they fail to become self sufficient, self reliant, and to learn to find and navigate their own path. Life is NOT always clearly mapped or logical. Thinking and acting like it is so makes somebody simply a consumer, rather than someone capable of creating and seeing something through from the beginning, the middle and to the end....But then having the maturity to accept that there is no end...Only going back to the beginning. There are reasons that Michael and Vlad do things the way they do. In my humble opinion those reasons are not nearly as selfish as some may have you believe.
At this point it is probably starting to sound like a lot of hard work. Yes. Yes it is Hard work. Not in the sense of physical demand (although there is that too) but the level of personal responsibility and self accountability involved when you study this art. As a Student or Instructor you choose to take on responsibility for yourself and your journey. The alternative is to complain that someone else isn't doing this for you, or latch onto some sort of guru figure to do all your thinking and problem solving for you... I wouldn't recommend either... And from what I have gathered from my time spent with them, either would Michael or Vlad.
Remember Systema gives us freedom, but with freedom comes personal responsibility...But when personal responsibility is accepted freedom soon follows :)
Nobody knows what it's like to be you. To have lived your life, your pain, your joys, your needs. Nobody truly knows what is best for you except you. Learn to have faith in yourself and to keep your own counsel in all matters of life. It doesn't mean ignore everyone else's input, but learn to trust yourself. The System is you.That last sentence is one of David Quaile's, a great teacher.
I admit there is a high likelihood I'll never be good as Michael or Vlad. But that is ok. I don't really care. I never got into this gig to be "the best". I don't need to be good as Michael or Vlad. I don't need to be better then anyone. I just need to be as good as me. And that is a by product of studying and healing the self. That is it's own reward. One of the greatest thing I learnt from all of this was to be kind to myself. By doing that you are kinder to other people. That is a gift to both them and you.
I'm not saying it's easy. I'm not even saying that it's even fair really. There will be stumbling points. You'll strive, you'll fail, you'll hurt. You'll be knocked down, again, and again, and again. Some times by life, by circumstance, by your own fears and sometimes by other people. That's the worst especially when a lot of the time they're the very people who you have sincerely tried to help and have suffered for in the process. All of these things will happen sooner or later despite your best intentions. Just keep getting back up. Like I said, it's not easy and a lot of the time it's not fair. It's not always your fault, but it is your responsibility. So find a way. Find a way.
You don't need the respect or approval of other people when you are able to give those things to yourself. That is your reward. And you give that to yourself. Don't ever make your happiness dependant on the words or actions of other people. Happiness has to come from within...And so does Systema. It's not about being perfect, it just about trying to improve yourself, for yourself and the people you love.
Another important thing. Do not underestimate the importance of the Spiritual Aspect of things. I don't strictly mean Orthodox Christianity. I myself am not Orthodox, and don't see myself becoming so any time soon. But what a person chooses to believe, or not to believe is no one's business except their own. Do not jump to conclusions about people's decisions or lack there of. You don't know them. Don't presume to. To quote the film Snatch, "Assumption is the mother of all F#%K ups". I'll say it again:
Do not underestimate the importance of the Spiritual Aspect of things. Make of this what you will.
This is my opinion and whether or not you agree with it, please respect it as I respect yours. Whether or not I agree with it.
I know this journey is hard. I choose it anyway. It may not be right for everyone. But it's right for me.
I can appreciate that this doesn't sound particularly glamorous or feel good inspirational. But please keep in mind, there is a difference between being straight up with people versus tailoring words and responses in such a way that elicits a response from them that satisfies a particular agenda. Beliefs don't make a good person. Actions do... And while I don't claim to be a good and perfect person, I can assure you I try. I don't care much for it when people presume to judge me based on here-say taken out of context, limited time with me and half baked opinions that may have formed, or an idea in their heads of the person I was years ago although we may have barely spoken two words since. Time passes and people change. Life does that. The Systema Community is not a museum of saints. It's just a bunch of imperfect people trying their best to heal and make themselves better.
In this crazy and sometimes harsh world of ours Systema is a beautiful thing, and a gift that you give to yourself through time, hard work, honesty and faith tempered with common sense. There's a feeling that you get which is different for everyone and as undefinable in words as the taste of something sweet or fragrance of something wonderful. A long time ago the group I was training with at the time was visited by a gentleman named Dimitri Trufanov from Chicago. After the session he finished with some breath work. I just remember being left with a feeling. A very calm, relaxed and peaceful feeling. I remember thinking to myself "If I could feel like this everyday even for just a little bit of that day, everything would be worth it". Personally I believe this feeling, however you wish to define it (or not to) is at the heart of the System. It is from where everything springs, and it is inside of you, connecting you to yourself and everything and everyone around you. Without it there is nothing. That is worth protecting. That is worth cultivating. That is worth sharing....All the best Systema people I know are people just trying to heal themselves. This is what keeps me going.
It's amazing to see footage of great Systema Masters demonstrating skills and abilities which leave us inspired and even more curious about our study of the System. However when viewing these things from the other side of a computer screen, it is important to remember there is a lot that we can't see going on. Furthermore it is also to important to remember that what these people can do is often the result of a lot of time and hard work to acquire these abilities which is a credit to them. Neglecting to remember this and neglecting to take into account the context of what we are watching can sometimes lead to imitation without understanding. This is a big problem.
I recently came across some great footage on Facebook of Mikhail Ryabko teaching internal work in Moscow. Through this social medium I got into a conversation with a friend of mine Loren Clements, an Instructor in New Zealand who raised some questions which were both FAIR AND REASONABLE to consider. For context here is a link to the footage. I could not embed it so please click the link below the photo:
Please note that this article has been written with the permission of Loren and also, Kitagawa Takahide, the gentleman who's Facebook wall this conversation occurred on.
Loren Clements: What are we seeing here? What is the purpose and what are the roles played? Cheers.
Justin Ho: From the outside looking in, to me it looks like incredibly refined internal movement to study how to return tension. IMHO it is the result of meticulously cultivated FORM, but real form not just "good" posture held with tension. I don't know if you can see it due to the angle of the camera but look at the connection of his feet to the floor and how it relates through his body to the top of his head. Whatever existing tension he has he evenly distributes throughout his body making it both full and powerful.
Again as I'm on the on the side of the screen and can only take a stab at it; He seems to use his sensitivity in order to feel the direction of the external force the Japanese gentleman is giving him, and uses the very minimal amount of internal movements (a masterful expression of economy of movement) in order to RETURN TENSION into this gentleman's body affecting his structure in such a way to weaken it enough making him dependant on Michaels physical presence for support.
I think this also involves how Michael is in terms of his very being (not in an esoteric sense). I think due to the practices he engages in the way he is as a person but also just being comfortable as physiological and neurological ATTRIBUTE enables him to develop that rapport through comfort to enable him to relax and hence control this person's nervous system. Simply put he is so comfortable he makes the other person comfortable. The other person is so comfortable he has no desire to fight against the situation and his nervous system accepts it, and as such is willing to accept Michael as his main frame of reference (perception) to remain standing and his main source of support (physical).
I believe that Michael then indicates that once you can do this from contact, by keeping a "Connection" (I am not entirely sure as to the nature of this connection) with the person you can begin to have a similar effect from a distance. That part is outside the realms of my understanding so I cannot comment.
That's just me taking a stab at it. I may be wrong.
Also I think whilst we can perceive a very small amount of what's going on, there are always many things going on which we just don't understand, and may not have the capacity to understand... Yet
Loren Clements: That's the one Justin, thanks! The posting of these types of clips is a doubled edged sword - good to see the work, not so good that there are no real descriptions or translations of what the work is......
This is an interesting clip. What is the transition to using this work against someone that does not want to be controlled?
Justin Ho:
Again I may be wrong but I'll take a stab at it. Oh and I'm not saying "It's like this and that's a fact". I'm sincere when I say there are always other factors at play which we don't and may not ever have the capacity to understand. This is just what I can see at this point in time.
1. Acquire the right attributes and understanding of ACTUAL form. And TAKE THE TIME to do it properly. Don't just gloss over the work like it's a chore. As a mutual friend of ours advises you gotta go back to the beginning before you can climb higher. As usual it involves finding whatever it was we've been missing/ignoring, and as we both know that hurts the pride and ego more than any beating ever could. It's hard to convey the information properly via text but this may be useful:
http://sydneysystemablog.blogspot.com.au/2013/09/the-soles-of-feet-and-squat.html?m=1
NOTE: In the linked article I am not referring simply to keeping the heels on the ground. I am talking about whole contact and even distribution of weight and pressure throughout the entire soles of the feet.
If you observe the clip in the article I think that the same principles may be at play:
2. Once you have acquired REAL form as an ATTRIBUTE (not something that you "do", and "not something written in some textbook, or that someone else tells you to do" but something that is part of "who and how you are". Then Begin studying the impact of external forces on your body and your form. Begin with a slow, honest push consistent in pressure. Pick a part of the body that suits you (hand, forearm, chest, stomach etc...) Take that pressure from the push and rather than escaping absorb into your physical being, distributing that pressure and external force evenly throughout your body. Here's a tip: Feel the soles of the feet. Really feel the sole's of your feet. Don't gloss over it.
I know everyone always wants to go full speed and force with that whole "would this work in real life?" Mindset... Resist this urge in the initial stages. People are keen to pressure test their skills (and gratify the ego) but I submit to you this: how can you pressure test skill when you do not possess any skill to pressure test? Or as I like to say: "why buy a lawn mower when you don't have a lawn?" Work at the pace and level where you can produce results, and increase the intensity (speed, physical pressure, unpredictability of the attack) to the point you are able to succeed until you reach the point of failure. Reaching a point of failure is inevitable.
3. Upon reaching the point of failure often the pride is hurt and it is a common misconception for a person to throw their hands in the air in frustration and go " arrgh it's all just smoke and mirrors!!". Do not fall into this trap. People will often try to break through this plateau by banging their heads against the wall. But now the question is "how did you come to the wall in the first place?"... Time to study ourselves. Go back to the beginning. The problem is likely to not be where you are stuck but something missing back in the beginning. The weak, undeveloped and ignored part of the base so to speak. Go back to the beginning and figure it out. Again, this hurts the pride and ego more than any beating. But then you should be able to progress further with greater levels of intensity and pressure before failing.
Do this again and again and again. Hard work. No short cuts. No excuses. No self pity.
In my opinion the mark of a good Systema practitioner is someone who can take the rawest of ingredients pulled from a personal experience, and make those raw ingredients into whatever he needs them to be. Someone who can take it all the way from beginning, middle and end, but as a result of studying themselves.
When people say things like "aww know yourself, know yourself, these Systema guys are just spouting out catch phrases and buzzwords"... Well they are only buzzwords when people choose (and it is a choice) to pay lip service to them. "Study yourself" is NOT a metaphor.
(Just a general statement I'm not having a dig at you man)
I don't mean to talk down to anyone. I consider how this applies to me and my shortcomings far more than I do to anyone else. Nobodies perfect.
Loren Clements: Studying is good. Taking things for granted is not.
The question - Will it work in real life? is a very important one and should not be swept aside because we are 'supposed' to be training a certain way. Some of us HAVE to know whether the work CAN translate to streets because we rely on the lessons to protect ourselves and our colleagues on a daily/weekly basis.
Systema is a lifetime of study - but we should definitely be taking away very PRACTICAL information from every class. This immediate practical material keeps us safe and healthy while we have years to delve into the truly mysterious and amazing.
END OF DIALOGUE
Thankyou Loren for being so mindful and having the time (and nerve) to ask questions of such an important nature, rather that simply accepting what is seen on a computer screen without thinking.
Loren Clements and Systema Auckland
Loren CLEMENTS is the Principal Instructor at Systema Auckland Loren began his involvement in martial arts in 2000. He studied a number of Chinese Martial Arts systems before becoming heavily involved in Yin Style Bagua Zhang.
Loren's interests expanded to the 'reality-based' combatives systems but he found that although they were extremely functional they did not fit in with his philosophical needs. Upon commencing his Systema Journey and obtaining certification to teach from Systema Master Vladimir Vasiliev, Loren has set about creating a healthy environment where those interested in Systema can work as equal explorers and delve into this unique art. He has set a goal of constant upskilling for himself and sought out the opportunity to do so; this has included - daily training, attending and arranging further seminars, as well as regular trips to Systema Headquarters Toronto. For anyone interested in training with Loren in Auckland please visit: http://www.systemaauckland.com
Regards,
Justin Ho
Principal Instructor Systema Sydney Russian Martial Art www.systemasydney.com
So since I returned from training at Systema HQ in Toronto about a fortnight ago, we've been playing with a lot of work involving breath permeation exercises (breathing and visualising the breath entering and leaving from different body parts) in order to diagnose and clean tension in the body. During the recent Mastering Systema Seminar Vlad went through some very simple breathing exercises in order to help us learn to do this. Whilst during the Seminar a lot of different lessons were covered over the 5 days, this work was utilised intermittently throughout the seminar. It was an incredibly physically strenuous 5 days, however everyone seemed able to function without falling into exhaustion. I believe it was the result of this amazing breathwork and it's restorative and performance enhancing properties. Upon my return home we have been focusing and exploring this work in great depth and also applying it to other concepts which we have been utilising over the last year.
In a nut shell it has involved:
1. Connecting the breath to the body
2. Inducing tension and managing it by way of breath during physical exertion
3. Removing the residual tension that has remained in the body by way of breath following the physical exertion
Whilst in a lot of cases getting rid of accumulated tension can be done by way of movement, we have been studying how to do this by use of breath alone. Breath permeation has been the key. For anyone interested this process is described in detail in the book “Let Every Breath”, and involves visualising the breath entering and leaving through different body parts Ie. Arms legs, back, stomach, head. In order to do this we have to be aware not only how to breathe through the different body parts, but more importantly that we CAN breathe through the different body parts.
The Work:
1. Prepare yourself:
Lay down on your back, put your arms by your side and close your eyes. Check your body is as symmetrical as possible. Begin to inhale in through the nose and out through the mouth. Direct your breath into the diaphram so that your stomach rises and falls like that of a new born baby. Keep it there. Breath in such a way that does not bring tension into the body. Breathe light. Not Shallow light. When you breathe light you are able to breathe deeper. So breathe deep. While doing this work it is important to note what it means to breathe deeply. According to Vlad to breathe deep is not just about filling the diaphragm and lungs with as much air as possible (respect the principle of sufficiency). To breathe deep is to do so without creating excess tension in the body. To breathe deep is also to be able to breathe through and take in air from any part of the body and also to be able to exhale and allow the breathe to exit through any part of the body. In this way we study how to connect the breath to the body, and with that connection directly regulate our tension levels with breath alone.
2. Connect the breath to the body:
You can jump straight into the Breath permeation work, however if you have trouble perceiving the the breath entering and leaving through different body parts, it may help to do a series of full body and segmented tension sets to increase your ability to feel your body.
For example:
Inhale and tense the whole body,
Exhale and relax the whole body
Inhale and progressively tense the whole body like a wave from the top of the head down to the soles of the feet.
Exhale and progressively relax the whole body as a wave from the top of the head down to the soles of the feet.
Inhale and progressively tense the whole body like a wave from the soles of the feet to the top of the head
Exhale and progressively relax the whole body like a wave from the soles of the feet to the top of the head
Then move onto the breath permeation work. It is important to note that the more relaxed you are the easier it is to perceived the breath entering and leaving your body through the different body parts. So again, Breathe light and breathe deep. Not Shallow and not heavy. The lighter you breathe, the deeper you can breath because the more relaxed your are.
When you inhale and exhale visualise the breath entering in though the different described body parts and spreading though your whole body like a wave. I like using the analogy “like a full jug of water being poured into a container, until the container is completely full. You are the container and the water is your breath.”
For example:
Inhale from the top of your head, and ALLOW the inhale to spread from the top of your head down through your face then neck, shoulder and arms, chest, stomach, hips, down through your legs and to your feet. Then once your body is full of your inhale, exhale but through your mouth. Repeat this process several times.
Inhale through the soles of the feet like a wave all the way up your body through to your head and arms until your whole body is filled with the inhale. Then exhale through your mouth. Repeat this process several times.
Inhale through the entire left side of your body spreading the inhale like a wave to the right side of your body filling your whole body. Exhale through the mouth. Then do this from the right side but to the left side of your body, then exhale through the mouth. Repeat this several times.
NOW: Inhale form every single part of your body and gather your inhale into the very centre of your body i.e. The solar plexus. Then exhale down through the legs and make the exhale exit your body through the soles of your feet. Repeat this several times.
There are endless permutations to the breath permeation and segmented tension cycles. The above cycles are just some examples.
3. Induce tension and manage it by way of breath during exertion:
One way of doing this is the use of holding static positions. When holding the following positions described find away to breathe, permeating the breath through your body in such away that takes the tension away. Again there must be endless variations as to how to do this so figure out what is best for you, but one way I have found to work quite well is to inhale through wherever the tension has stored itself and exhale through the mouth. Another way is breathe through the body part which is raised off the ground (I will explain in a second) and then exhale through and then out of the body part still resting on the ground. When doing this part perform 1 set of the static hold followed by 1 set of breath permeation for restoration detailed in the next section, before moving onto the next static hold set.
For example:
Whilst still laying on your back make sure that your lower back is flattened and pressed firmly on the ground. This will activate your core and protect your lower back from taking onto much load preventing strain to the lower back muscles or damage to the intervertebral discs of the spine. DO NOT leave the arch present and allow your lower back to come off the ground at ANY POINT during any of these static holds.
Keeping your lower back flushed and pressed against the ground raise your legs up of the ground 90 degrees. Keep them as straight as possible without allowing your lower back to come off the ground. Make sure the upper half of your body is as relaxed as possible. Breathe through the soles of your feet and exhale through your arms. Now lower your legs to 45 degrees of the ground and hold this position for a certain amount of time. Then lower your legs to just a few centimetres off the ground and hold this position for a certain amount of time.
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SLOWLY LOWER YOUR WHOLE BODY TO THE GROUND AND PERFORM A SET OF RESTORATIVE BREATHING DETAILED IN SECTION 4
Now raise your upper body 45 degrees of the ground, keeping the spine as straight as possible and the head in line with the spine. Check and make sure your lower half of the body is as relaxed as possible. Check and make sure your arms and shoulders are as relaxed as possible.
SLOWLY LOWER YOUR WHOLE BODY TO THE GROUND AND PERFORM A SET OF RESTORATIVE BREATHING DETAILED IN SECTION 4
Now raise your legs and upper body off the ground so that you are sitting on your butt. Breathe and make sure you are as relaxed as possible. Hold this position for a while. Then take your arms and place them out to your sides like a crucifix, and straighten your legs. Slowly and with breathing lower your whole body so that your lower back is flushed flat on the ground, but your upper back is just a few centimetres off the ground. Try to keep your head in line with your spine. Your arms and legs should be just a few centimetres off the ground, with your arms still out to your sides. Straighten your legs as much as possible without letting the arch of your lower back leave the ground. Play with how far apart you would like your legs to be.
SLOWLY LOWER YOUR WHOLE BODY TO THE GROUND AND PERFORM A SET OF RESTORATIVE BREATHING DETAILED IN SECTION 4
Now roll over onto your stomach. Make sure you are still breathing into your diaphragm/stomach. Through out all of the following holds continue to breathe into your stomach making it rise and fall like a new born baby.
Raise your chest and head off of the ground keeping your arms and lower half of your body as relaxed as possible. Hold this position for a while
SLOWLY LOWER YOUR WHOLE BODY TO THE GROUND AND PERFORM A SET OF RESTORATIVE BREATHING DETAILED IN SECTION 4
Now while laying face down raise your leg up off the ground as high as possible. Hold this position for a while
SLOWLY LOWER YOUR WHOLE BODY TO THE GROUND AND PERFORM A SET OF RESTORATIVE BREATHING DETAILED IN SECTION 4
Now raise your arms above your head (like Superman). Make sure your are still breathing into your stomach/diaphragm. Raise your legs, chest and arms up of the ground continue to breathe through the diaphram. Hold this position for a while
SLOWLY LOWER YOUR WHOLE BODY TO THE GROUND AND PERFORM A SET OF RESTORATIVE BREATHING DETAILED IN SECTION 4
The entire time you perform these holds breathe in such a way to remove the tension. Test yourself to see how minimally you can use movements to remove tension and see if you can remove tension by breathing in and out of the areas of tension in your body.
Interesting note: We have observed that when you inhale into a limb raised of the ground it tends to make the limbs lighter. When you exhale into a limb that is raised off the ground it tends to make the limb heavier. Try it during the static holds. Then consider the applications of this information.
4. Remove induced tension that has remained in the body by way of breath following the physical exertion:
The afore mentioned RESTORATIVE BREATHING. Again whilst in a lot of cases getting rid of accumulated tension can be done by way of movement, we have been studying how to do this by use of breath alone. Take note of where the tension has stored itself following the static hold and just be aware of it at first.
Inhale from the top of your head, and ALLOW the inhale to spread from the top of your head down through your face then neck, shoulder and arms, chest, stomach, hips, down through your legs and to your feet. Then once your body is full of your inhale, exhale down through your legs and out through your feet. Repeat this process several times.
Inhale from every single part of your body and gather your inhale into the very centre of your body i.e. The solar plexus. Then exhale down through the legs and make the exhale exit your body through the soles of your feet. Repeat this several times.
Something we have been playing with:
The inhale can help identify where the tension is and the exhale can release it. So take note where the breath has shown you where your tension is during the previous cycles.
Inhale into where ever your remaining areas of tension are and exhale them through your mouth. Repeat this several times
-Inhale through your nose and exhale into where ever your remaining areas of tension relaxing them. Repeat this several times
Now: Inhale from every single part of your body and gather your inhale into the very centre of your body i.e. The solar plexus. Then exhale down through the legs and make the exhale exit your body through the soles of your feet. Repeat this several times.
Then move on to the next static hold.
Again there are endless permutations to the breath permeation cycles, and the above cycles are just some examples.
5. Finishing Up:
Begin to quicken the pace of your breath. Breathe in such a away that begins to make you feel awake and alive. Begin to move your body as if you are about to get up out of bed. Slowly open your eyes. Slowly sit up.
.....OKAY THEN!!!!!!......
When you look at it in writing it doesn't sound particularly exciting, however feeling that you are left with after performing this work is truly remarkable. When teaching this work Vlad advised all of us that it would take years to truly understand it because it is both incredibly simple but incredibly deep. Again where this work takes you inside yourself and returns you to after is truly amazing and changes everything. You could do it again and again and learn something new every time. In the last 2 weeks we have been taking what this work has shown us and used it to explore and enhance many different areas of our training.
Some examples in the last fortnight include:
Restoration following physical exertion.
Efficient movement so as not to accumulate excess tension and tire out.
Filling the Body with “power”.
Expelling tension from the body that an opponent attempts to induce in you.
Enhancement of performance increasing the intensity of the work and staying relaxed
Materialisation and management of fear, evenly distributing and cleaning the tension that comes with it.
Maintaining the internal state despite external stressors
And I'm sure we've only just begun to scratch at the surface of this work.
Try it out. You won't regret it.
Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art www.systemasydney.com
About a year ago during my 2012 trip to Toronto, Vlad advised me that in order to feel the form properly try to feel the soles of the feet completely flat on the ground as it would enable you to feel your whole body from the soles of your feet all the way to the top of your head and everything in between. It was quite cool.
Now the interesting thing is that he also showed us how to apply this to the squat. Alot of the times it's easy to fall into the trap of just pumping out squat after squat mindlessly allowing the tension to accumulate, the breath to run out, or just simply become a mechanical process which doesn't actually do anything to remove tension and actually just expediates fatigue. However feeling the connection of the soles of the feet can be quite remarkable.
In the DESCENT rather than lowering yourself with tension, use the breathing in order to relax yourself downwards progressively switching of the necessary tension required to keep you standing. It's like taking the remaining tension holding you up, and funnelling it down and out through your body. However if you are doing this the tension has to have somewhere to go otherwise it'll just linger in your body and disable your ability to go lower in the squat with relaxation. This is where the connection with the feet comes in. When the soles of the feet (except for the arches as they ideally should be off the ground unless you are a flat footed) come up off of the ground, that is usually indicative of excess tension that is being stored in the body. That excess tension leads to fatigue, depleting the oxygen supply, and also just simply restricting relaxed movement. So if you notice the soles of the feet coming up, you then check yourself and see where tension is building up preventing your descent whilst being able to keep the whole soles of your feet completely flat on the ground. This is diagnosis of tension, and then you will have to remedy it though breathing and relaxation. Once you have relaxed to the point where you can go down in the squat with the soles of your feet flat on the ground, there is some good news: There is now a path for any remaining EXCESS tension to go in order to exit your body rather than building up. The storage of excess tension in the body creates the a disconnect in the body so it is no longer one piece unified by relaxation in effect destroying the form. You can have what appears to be good posture on the outside but if this excess tension and disconnect remains, then that good posture does not mean that there is good form. You can of course have just right amount of tension to hold shape (form) and perform the activity however it is now evenly and appropriately distributed throughout your entire physical being. This is because of the other good news: When you can keep the soles of your feet flat on the ground is that it begins to properly use the skeletal structure as support without having to rely on excessive activation of the musculature (excess tension) in order to perform the activity.
In the ASCENT by keeping the soles of the feet flat on the ground and pushing up I have found that it enables me again to utilise my skeletal structure in order to rise and keep the necessary shape and posture, whilst I can then also allow my muscles to relax (aside form the ones required to perform the task) and use breath and very minimal movement in order shed the excess tension. Going up from the squat by nature of the movement and the fight against gravity tends to accumulate more excess tension especially when you go slower. Keeping the soles of the feet flat on the ground and pushing the ground away from you seems to have the affect of (and bear with me here):
Being able to funnel the excess tension down throughout the entire body around the skeleton and to the feet connecting the entire body for the soles of the feet to the top of the head and everything in between through relaxation. This I believe is good form. The change of shape and maintenance of structural integrity and the even and appropriate distribution of tension by way of relaxation evenly throughout the whole being.
So what's the practical application of this you ask?...Well I reckon this is pretty good:
Regards,
Justin Ho
Principal Instructor
Systema Sydney Russian Martial Art www.systemasydney.com
Whilst having good posture in itself is not equivalent to having good form (see previous blogpost Degrees of Good Form), cultivating good posture is not at all a bad place to start :)
I have gathered some resources which I thought would be helpful to people interested in doing this. They offer a range of different perspectives on the subject.
Take a look at the following clips:
This first clip is by a gentleman named Danny Dreyer, the founder of the Chi Running Method (http://www.chirunning.com). In his video blog Danny describes finding optimal posture by lengthening the spine.
This second clip is by kit Laughlin, one of the world’s most sought after authorities on the subject of stretching (http://www.pandf.com.au/). In this clip he describes a drill called the 3 point spinal alignment drill. Through moving the hips, then chest then neck, Kit demonstrates how you can both align and lengthen the spine.
This third clip is of Jane Kosminsky, a teacher of the Alexander Technique (http://www.balanceofwellbeing.com/). At about (1:41) She explains how observation andawareness of the head in space, can affect the structure of the spine and the whole body. I was unable to embed the clip, but just click on the following youtube link: http://youtu.be/BgplXmILzoQ
The final clip is of Systema Master Vladimir Vasiliev (http://www.russianmartialart.com/). From 9:32 to 23:26, Vladimir both explains and demonstrate how Systema employs a concept called the Natural Body Position, involving the straightness of the spine, feeling the body as one whole unit, and the benefits for movement. Vladimir goes onto demonstrate drills and exercises in order to cultivate this very important attribute.
This is excellent as it demonstrates how cultivation of good posture, can lead to the cultivation of good form, and the practical applications.
I am proud to announce that the new website that myself and the good people at systema Club Nagaika in Montreal, have been bulding is now up and running. Thanks a million to Marie-Lynn Richards (http://marie-lynn.org/) a wonderful lady who is very good at what she does.
After 6 months of training in Toronto with Vladimir Vasiliev and his Senior Instructors I am incredibly happy to be coming back to my home town of .Sydney to be sharing what I have learned. It was a long time away and I am very pleased at the prospect of coming back to commence teaching Systema in Sydney. I am currently enjoying a wonderful week in Fiji but will touch down back in Sydney on 10 September 2011.
Stay tuned for more information regarding commencement of classes, and when I can find the words a description of my time in Canada training with some of the best teachers, training partners and friends anyone could wish for.
The following article was written by Lindsay Loytchenko on Tuesday, August 23, 2011 at 12:20am. Lindsay is a friend of mine whom I met in Montreal, at Vladimir Vasiliev's weekend seminar at club Nagaika. She is one of the bravest human beings I have ever met. AND I MEAN EVER.
Coming home last night, soaked from the rain and covered in bruises, I was overcome with a sense of both accomplishement and sadness. This past weekend had been spent at Club Nagaika, where I practice a Russian martial called called Systema. I was there along with many others to receive instruction from a keystone figure in this unique community, Vladimir Vasiliev. Friday everning I helped clean the school in preparation for his arrival, it was there I met a new friend and fellow practitoner named Justin. He hails from Australia and has been on his own Systema journey which has taken him from his home down under, to both Moscow and Toronto. He showed me an invaluable foothold that helped me conquer a serious milestone when it came to my sensitivty and flinch response to strikes.
Systema involves three key components. Combat skill, a strong spirit, and a healthy body. Combat in Systema is precise. There are no roundhouse kicks, there are no combo punches, or elaborate stances. This is an art with a strong military application. So combat has a strong focus on energy conservation and the maintenance of one’s structure. My teacher has often told me while putting me in a number of confusing and painful holds “Just get back to a position of comfort and you’ll be fine.” The spiritual aspect of Systema involves the development of discipline of one’s psychological state. Our worst enemies are our self-pity, our ego, and our fear. It is only when we have mastery over these aspects of our psyche that our spirit can become strong. When faced with adversity, sitting on the ground lamenting solves nothing. Sure someone else may solve the problem, however that only shows that their spirit is stronger than yours.
Courage, strength and humility are words that often float around our heads as we train, because it is important that we do not let doubt and fear restrict out progress, we must learn to grow and find the seeds of strength within ourselves while at the same time not letting our ego get the better of us. As our strength and skill increases, so too should our humility. And that is something I noticed very strongly when I met Vladimir.
Okay so my teacher Stephane had to drag me over to introduce myself. I was overcome with apprehension at this point. I found myself afraid of being judged. Of being deemed unworthy of my presence there. Why should he take any time to acknowledge me? I did not know this man who was I to take his time for myself? He was sitting on a desk, his posture was relaxed.He looked up at our approach and I swear I wished I wanted to dissapear. Then he took my hand and said hello. I felt trapped, pinned like a butterfly on a card when he addressed me. I managed to stammer back an introduction, then he gently took my left arm and asked me where I got my scars. The tightness in my throat increased but I managed to choke out that I was a self-mutilator, and while I had mostly stopped, I had yet to beat this addiction entirely. I expected to see judgement or contempt in his eyes. I didn't.
Instead I saw warmth and understanding on a profound level. He said simply that we would speak further on the subject. I managed to nod and thank him, then found a place on the floor near my classmates, and the seminar began.
I started off on shaky footing, my impatience got the better of me during the first exercise and as a result I did not achieve my goal. However this at least taught me something of myself. And so I went through to the second exercise with a different attitude. I shifted my focus not to the success of the task, but to the tension buildup inside myself. As a result, my lack of tension was enough that the work progressed much further than the results I had expected. This proceeded to set my tone for the remainder of the weekend. My focused remained more on my internal state than projecting it towards the task at hand, and as a result I gained much more ground. Lunch came with it a decent surprise, as fellow practitioners devoured the cookies I had baked and brought as a contribution to the class. Over the course of the day, practitioners from near and far tendered me advice. Andrew, a leader of another Montreal gym showed me a more biomechanical approach to the work (before cracking my head on the floor), while a practitioner from New Jersey urged me not to stop at what he called the halfway mark. Telling me not to stop simply when he was on the ground, but to send him headfirst into the wall where he belonged since he was trying to send a knife through me. I even got to work with Stephane's former partner at Nagaika's old location. Training with Jordan is always a treat, as he is a top notch fighter in Brazilian Jiujitsu, his insight is always well worth listening to.
By days end we were all slick with sweat and grappling became very difficult. After a shower and a change of clothes, it was time for dinner with my Nagaika mates,Salim, and Gabriel, a few other practitioners including Andrew and Justin, as well as Vladimir himself. Being seated next to him turned out to be an interesting experience, as he enjoyed teasing me extensively at certain points throughout the evening. In fact he had a few choice comments throughout the weekend that left me turning a number of interesting colours. Regardless, I headed home that night with a happy heart, Stephane had told me he was proud of my progress and hearing that meant a lot to me. As I got home I wished that it was already the next morning, and that I could already be on my way back to the school for day 2 of training.
A wish that changed drastically when morning rolled around. I awoke to find my muscles stiff and very sore. A conversation with an online friend gave me the tip for a cold water immersion and added intake of vitamin C, which helped quite a bit.
Upon arrival at the school I was relieved to see others seemed to be along the same lines, misery loves company I suppose. Either way day two seemed to flow a little easier, probably because I spent a good chunk of it with Justin taking me under his wing and getting my pesky flinch reponse under further control.Our day started with an interesting exercise, where after breathwork we were told to lie motionless for five minutes, not even our breathing should be noticable. I found focusing on my heartbeat helped. After that is was group work, then partner work.
At one point Vladimir came and struck at the emotional tension in my shoulders while explaining to Justin "Now, because the emotion is released, she will cry. The important thing is not to let the emotion take over or the work is no good." He spoke true, my eyes did tear a bit. Then is was close quarter work with knives, where I got slammed into walls and stabbed in the face. I spent most of the afternoon working on my flinch response and again progress came relatively well. At the end of the day, photos were taken, books were signed, and I finally screwed up my courage to talk to Vladimir about my scars.
Vladimir took a few precious moments, and gave me advice, advice I heard and will most certainly heed. He told me about the darkness I would spiral into, and how devastating it would be for me. He compared that darkness inside me to a snake that was coiled throughout me, and gave me insight on the toold behind it. He said I was a better person than I realized, and that the sensitivity I possesed was a good tool that would serve me well even as my fear diminished. As he spoke I felt my shoulders liquify and the tears started coming freely, he told me that was a very good sign and hugged me.
And then it was done. My experience with Vladimir the former Spetsnaz operative had come to an end. And with it the realization that Systema is more than just an art. The people who are truly passionate about it are a compassionate bunch. People took the time to hear my story and they were warm. I've been told the are no jerks in Systema, and to a very serious extent that is true. This weekend left me feeling more open towards my fellow practitioners. And I hope to forge deeper bonds with them as time goes by. Whether it was David from Ontario, or Ray from Boston. Andrew the fellow Montrealer, or Stephano from Italy. Everyone I interacted with was kind. There was no ego, no one scoffed or judged another as weak. Which leads me to think that systema has much more to teach the world if it has such an emphasis that it's students are always good and decent folk. And the lessons I am coming to learn I will pass on in my daily life, even if just to teach a colleague a nifty breathing trick that helps with their daily stress.
Sunday night ended with another dinner, sand Vladimir, and then a bit of striking in the rain. A trek home that left me soggy, and exhausted and filled with a sense that I had grown in these two very short days. If the bruises will help the lessons stick, then I hope they last a while so I'll be sure not to forget this whole experience. And with that I wish to thank everyone who worked with me. Vladimir for taking time for me, Justin for his wonderful footholds, the people I worked with for all their varied insights. My fellow classmates for putting up with me, and Stephane for believing in me.
And so my fellow Systemaniacs, I wish you all well, and I hope to see you all when the zombies come.
Lindsay
P.S
Vladimir has zero clue how to spell my first name ;)
