SYSTEMA AUCKLAND  

  A Home for Equal Explorers of Breath and Movement 
   

Solo Sessions for NZ Covid-19 Isolation Period, 2020

Sessions to be released corresponding with Systema Auckland's regular training schedule (M / W / Th / S /S).


Keep things simple. Listen to what your body/mind need. Take your time. Do the work. Stay positive, be well.

Session #6 (Wed 01.04.20)

10 min - On floor (front/back/side - change position as you feel the need), stretching from the extremities. Imagine someone is pulling you from the crown of the head, the finger tips, and the feet (alternate between heels and ankles). Apply enough tension to feel it is challenging, but make sure there is a comfort there too.....10 mins is longer than you think! Hold each stretch for 5-10 breaths. Add in twisting through the limbs as time goes on.


10 min - Free movement on floor. Use this time to rid yourself of any excess tension you are holding after the previous drill.

100 repetitions - Body/leg raise. On your back, raise both your upper body and legs off the ground at the same time. You should be able to find a balance point at the top. You're looking for a loose interpretation of a "V Sit-up". Keep your body soft. Inhale up/Exhale down.

10 mins -  Free movement on floor. Use this time to rid yourself of any excess tension you are holding after the previous drill.

10 min - On the floor (back), relax and breathe. Feel the air slipping in through your nose and out through your nose. Make your breath more and more subtle, lengthen out your breath phases. With each exhale feel as your body releases and lets go. Feel so relaxed that you could fall asleep......but DON'T......keep your attention on your breath.

Rise, feel refreshed and loose!!

Session #5 (Mon 30.03.20)

Short and simple.....Remember: Simple does not mean EASY!!

Have a short shake out, warm your body for a few minutes.

Stand with your back against a wall.

The ultimate goal is to have the following in contact with the wall: Heels, calves, glutes, mid-back, shoulder blades, back of head.

This is a challenging drill. You are having to let things go AND strengthen other things at the same time. Be patient with yourself. Think of this like a "reset" button for your posture.

Start with a few minutes each day.

For a training session: Shake out/warm up. Stand against wall as above. 5 minutes. Shake out. 10 minutes. Shake out. 15 minutes. Shake out!!

For shorter "reset" sessions (a few minutes), try to carry the feeling of lengthening/opening off the wall with you into your day.

Stay healthy, be well.

Session #4 (Sun 29.03.20)

No timers for today's session. My session ended up being just over an hour. Shorter, or longer is up to you. Whatever length of time (FEEL for it...), try for continuous breath and movement.


We'll call this one: "By the Rule of 10".

Movements: Crawling, rolling, standing, laying down, walking, stretching, compressing, body weight exercises, etc, etc

Method: Complete 10 repetitions of any movement (ie. 10 steps, 10 push-ups, 10 rolls, etc...), or if stretching, hold the stretch for ten breaths.


Goal: Be present.

Have the goal of NOT planning anything. Try not to think of what you're going to do next. Be present in the movement/stretch. Wait until you've completed the 10 repetitions of any given movement, FEEL where your body wants to go next and slide into the new movement/stretch.

This is hard, patient drilling, be good to yourself. Enjoy.

Session #3 (Sat 28.03.20)

5 min - Free movement/stretching through the body. Get your breathing working for you. All smooth, no gaps, feel power with every movement and breath!!

30 min - Spend as much of the 30 minutes at the top of a push-up (leaning rest). Take breaks as required but make sure you are pushing through some limits. When you think you need to take a break, take 5 slow, even breaths before deciding to stop or not. If you stop, shake out and when ready, get back to it.

Tips: Engage through your core, tuck your tailbone slightly, draw your pubic bone up towards your ribs. Pack your shoulders down towards your waistline, slight tension between the shoulder blades. Hands are somewhere close to being under your shoulders. Elbows and knees are kept soft. Keep scanning your body from top to bottom, acknowledge areas where tension is building up, where you feel loose. If you need to move things around, try to do it subtly, minimize your energy expenditure. Feel your breath moving into and out of your body, filling you with power!!

10 min - Free movement. Use this time to work through your body and free up any areas that were problematic during the hold period.

This session will be your standard work for Saturday mornings. Use it as a gauge to feel your development. Use it to put to test all your hard work from the week prior.

Now, set your timer and get to work!!

Breathe and enjoy your day.

Session #2 (Thurs 26.03.20) 

10 min - Free movement on the floor. Transition between lying down/sitting/kneeling/low squat (duck walk). Try to work without breaks, move smoothly, effortlessly.

10 min - Tension/Relaxation drilling. On floor, on your front/back/side, take a minute or so and breathe. When ready, begin to bring tension into your body as you inhale. Let the tension go as you exhale. Play with the strength of the tension you are generating. Scan and monitor your body - what engages well, what lets go well, what does not want to engage or hold strength, what does not want to let go. Note the problematic spaces.

10 min - Stretching. Begin with general stretching/twisting through body. Last 5 minutes, focus stretching into problematic areas you discovered in the previous drill.

5 min - Free movement on the floor. Transition between lying down/sitting/kneeling/low squat (duck walk). Try to work without breaks, move smoothly, effortlessly. Manage your effort and breathing.

5 min - For relaxation, on the floor in a comfortable position, breathe softly and deeply. With each exhale allow your body to really release, let gravity pull you into the floor. Feel your breath going in and out of your nostrils. Slow everything down, listen to your body. Enjoy.

Session #1 (Wed - 25.03.20)

10 min - Down to ground/Back to feet. Firstly, go to COMPLETE relaxation. Slowly work through to dynamic work, spending as little time on the ground as possible.

5 min - Relax/Breathe on floor (front/back/side) + self-monitoring. Analyze from top of head down through body to feet. FEEL what is happening in different spaces in body. Subtly move/shake out any "stuck" spaces.

5 min - Push-ups / 5 min - Sit-ups / 5 min- Squats.

5 min - Relax/Breathe on floor (front/back/side) + self-monitoring. Analyze from top of head down through body to feet. FEEL what is happening in different spaces in body. Subtly move/shake out any "stuck" spaces.

5 min - Stretching/twisting through body, open up any "stuck" spaces.

Finish up with 10 slow, deep breaths while relaxing on the floor. On the last exhale, stand up in one smooth, efficient movement within the exhale.

Feel refreshed and open. Have a great day!!