ZDRAVA + SYSTEMA
A basic course on health improvement and body and psyche management, which opens the way to natural movement without tension and resistance.
Number of classes:
13-26
13-26
Class length:
1,5 - 3 hours
1,5 - 3 hours
For working in pairs or solo
ZDRAVA + SYSTEMA
A basic course on health improvement and body and psyche management, which opens the way to natural movement without tension and resistance.
Number of classes:
13-26
13-26
Class length:
1,5 - 3 hours
1,5 - 3 hours
For working in pairs or solo
Why it is important to learn your body?
Main tool
Our body is the only tool given to us during our lifetime to act and create in this world. It is necessary to know its capabilities, learn how to manage this tool and maintain it in good health.
Free movement
Knowledge and understanding of the capabilities of your own body, the main stress points, the range of motion of each part of the body makes it possible to move freely without creating new tensions and blocks.
Understanding yourself
Blocks and tension in the body are inevitably connected to blocks in our psyche. Working with our body we reach a new level of understanding of ourselves, our psyche, fears, tensions and basic reactions.
Physical and mental health
Knowledge and understanding of your body, constant work on yourself and your psyche, allow you to get rid of many diseases forever, find peace and self-confidence inside.
We generously share our knowledge and are open to everyone. We have no secrets, we welcome your questions and do our best to answer them in detail.
We generously share our knowledge and are open to everyone. We have no secrets, we welcome your questions and do our best to answer them in detail.
Zdrava + Systema
Part 1
Part 1
The course allows you to consistently study the capabilities of your body. We move evenly starting with basic exercises aimed at studying the capabilities of your body - its structure, existing limitations, main stress points and levels of freedom. Firstly, in static then in motion and stressful situations. Gradually during the exercises we will see that all the external limitations of our body are connected with the internal tensions of the body and psyche. Step by step we move from external work to the basics of inner work. It is impossible to master the art of inner work without understanding the physical capabilities of your body, without feeling the tensions and uncomfortable positions. The uniqueness of our approach lies in the fact that we learn to perform all exercises and movements on three levels. We build the correct external movement based on the feeling of inner energy while being aware of the process as a whole.
In the "Zdrava + Systema" course you won't be learning techniques or memorising sequences of actions. All work is based on the principles of natural movement, management of your body and psyche without control and tension. These principles are applicable not only in martial arts and practices but also in everyday life. It is important to apply the learned principles in everyday life then you will quickly notice changes.
An original technique is used to simultaneously record new information at the level of brain neurons, body level and energy level to quickly master the material. We learn to combine attention, movement and breathing in a single conscious process.
The course is a full and complete cycle of classes. The principles and sets of exercises that you will learn during the course can be easily adapted and can be the basis for your own cycle of classes lasting from three to six months.
No special equipment is required for classes. All exercises are adapted both for working with a partner and for individual work and can be performed at home. There are no age restrictions for the course you can enjoy the course with the whole family!
In the "Zdrava + Systema" course you won't be learning techniques or memorising sequences of actions. All work is based on the principles of natural movement, management of your body and psyche without control and tension. These principles are applicable not only in martial arts and practices but also in everyday life. It is important to apply the learned principles in everyday life then you will quickly notice changes.
An original technique is used to simultaneously record new information at the level of brain neurons, body level and energy level to quickly master the material. We learn to combine attention, movement and breathing in a single conscious process.
The course is a full and complete cycle of classes. The principles and sets of exercises that you will learn during the course can be easily adapted and can be the basis for your own cycle of classes lasting from three to six months.
No special equipment is required for classes. All exercises are adapted both for working with a partner and for individual work and can be performed at home. There are no age restrictions for the course you can enjoy the course with the whole family!
Whom is this course for?
For systema practitioners
You are already familiar with Systema (Russian martial and healing art), but would like to continue studying it individually. You want to understand the basics of inner work. We not only show but also explain in detail the basic principles. This allows to get real results quickly using the original three-level methodology.
For seekers of healing
You want to heal your body. The course provides full-fledged sets of exercises for the improvement of all parts of the body. It contains sets for freedom in the joints and throughout the body, stretching, improving the lumbar and cervical spine. We pay attention to the withdrawal of tension from the body using the help of original breathing exercises.
For martial art instructors
You are an instructor of martial arts and would like to expand the field of your classes. You could make a full 6 month cycle of classes using the sets of exercises and principles studied during the course.
For those who want to know themselves
You want to know your body better and to discover its capabilities. The exercises do not require special equipment or a lot of space and are adapted for any age. An ability to stand, sit and move in space naturally with the proper breathing, opens up new opportunities and releases a lot of energy.
Programme
Getting to know the body
3 classes
3 classes
- Learning to notice discomfort and extra effort
- Finding freedom in the body and learning to move without tension
- Basic warm-up
- Basic exercises
External body form and
attention management
3 classes
attention management
3 classes
- Learning 3 levels of controlling the body
- Moving from mechanical movement between points to continuous movement
- Wave work
- Exercises to manage attention
- Warm-up for the joints
Internal work and
continuous movement
5 classes
continuous movement
5 classes
- New centres of control over the body
- New movement origin points for legs and arms
- Breathing as a new tool in exercises
- Finding freedom in separate parts of the body
- Exercises for connecting with an object and controlling it
Summary
2 classes
2 classes
- Combining attention, movement and breathing in one process
- Summarising previously covered material
- Exercises for summarising
What does each class include?
Basic class length: ~1.5 h
Advanced class length: ~2.5-3 h
Advanced class length: ~2.5-3 h
Theory
Explanation of the basic principles of work, the external and internal components of each action, breathing techniques with examples and diagrams
Basic warm-up
Several sets of exercises for quick warming up of the body or a set aimed at awakening the body at three main levels
Exercises
Sequential exercises with an explanation of the meaning and technique of each exercise. The exercises are adapted for work in pairs and individually, if you join online or watch recordings
Breathing
Breathing aimed at relieving tension from the body and psyche, harmonising the body at the energy level
Explanations
A detailed description of the exercises in the form of "homework" that you need to do to move on to the next class
Materials
Materials describing the basic principles used during the class, drawings and diagrams for a better understanding
Which results will you see?
Understanding the basic principles of body and movement control at three levels - muscles, tendons and fascia. That are applicable both in life and in martial arts
A more subtle sensation of your body includes understanding your uncomfortable positions, awareness of the causes of tensions at the level of the psyche
Elimination of pain and clamps at the main points of tension in the body: in the shoulders, hips, spine, lumbar and neck, knees. Increased mobility, increased vitality
You will learn to apply exactly as much effort as needed to perform the action. You will learn to sit and to move naturally without tensions. This will allow you to release a lot of energy that can be directed to your development
Knowledge of sets of exercises that suit various purposes: quick awakening and warming up of the body, increasing its mobility or flexibility. Also withdrawal of various types of tensions both from individual parts of the body and from the whole body
Understanding the principles of breathing. The use of breathing for various purposes - removing tension from the body, calming the psyche, filling the body with energy, harmonising the state
Lev IvanovCo-author of a complex methodology for the physical, creative and spiritual human development "KNOW YOURSELF". Author of the course "Zdrava + Systema" Lev Ivanov - has been practicing martial arts, healing and spiritual practices for more than 45 years. He started with boxing, karate, wu-shu, hand-to-hand combat, combat sambo. At the same time he studied yoga, wellness, breathing, energy and spiritual practices of various peoples of the world, various types of massage. He has devoted more than 35 years to studying Russian martial and healing art. He visited many countries of the world, where he had a unique opportunity to get first hand knowledge and experience everything by himself. He is a practicing healer and a teacher of classes on the methodology, a participant and organizer of numerous seminars in Russia, as well as international ones held in Slovakia, Romania, France, Germany, Austria. In recent years the most important thing for him is healing of people - physical and spiritual. This is what his whole life is dedicated to at the moment. |
Participation options
Basic classes
13 basic classes
Class length: ~1.5 h
Materials
Home exercises and tasks
the basic class repeats the material of the full class in a more concise form
more suitable for individual work with experience in martial arts or wellness practices
Class length: ~1.5 h
Materials
Home exercises and tasks
the basic class repeats the material of the full class in a more concise form
more suitable for individual work with experience in martial arts or wellness practices
250 $
Purchase
All classes
26 classes
Basic and advanced classes
Materials
Home exercises and tasks
suitable for everyone who wants to study each topic in more detail as well as instructors and teachers of classes
550 $
Basic and advanced classes
Materials
Home exercises and tasks
suitable for everyone who wants to study each topic in more detail as well as instructors and teachers of classes
550 $
Purchase
Advanced classes
13 advanced classes
Class length: ~3 h
Materials
Home exercises and tasks
advanced classes are presented in the format of a seminar
they are more detailed and have examples of performing exercises in pairs and with several people
more suitable for working with a partner and in groups
they are also adapted to the individual format of classes
Class length: ~3 h
Materials
Home exercises and tasks
advanced classes are presented in the format of a seminar
they are more detailed and have examples of performing exercises in pairs and with several people
more suitable for working with a partner and in groups
they are also adapted to the individual format of classes
450 $
Purchase
All classes
Zdrava + Systema
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Part 1
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Feedback from our students
I have already dealt a lot with qi gong and martial arts before. Always looking for shortcuts in the learning process. Through the courses and the training, i now have the feeling that i have found someone who is well-founded and permanently willing to share their knowledge. That gives stability and confidence in one's own development. The inner work is communicated in the best possible way. The need to look for and solve certain problems/blockades inside becomes possible and can be tackled in real terms, it is no longer just a cliché. A good example of the effectiveness of the exercises are the squats and not going into the blockade but making shallow movements on the edge. This has enabled me to squat deep again. But can still get better :)
I think the most valuable thing for me is the support I have through our contact. It is not a matter of course to find someone from whom you continuously receive valuable information. Trust in your/my/our work is very valuable, the doubts about my own work are getting smaller and smaller. All of the principles from the training are being increasingly consciously integrated and reinforced in my everyday life. The lessons i give have gained a new dimension through the constant input from you.
I think the most valuable thing for me is the support I have through our contact. It is not a matter of course to find someone from whom you continuously receive valuable information. Trust in your/my/our work is very valuable, the doubts about my own work are getting smaller and smaller. All of the principles from the training are being increasingly consciously integrated and reinforced in my everyday life. The lessons i give have gained a new dimension through the constant input from you.
I definitely made progress. I was able to do the "wave" exercise finally, although it would get stuck in the right shoulder at first.
I learned to do rolls the right way. "Zhgonka" became one of my favourite exercises.
I was able to do squats and push-ups and even enjoy it now. Thanks to your explanations I finally learned to breathe correctly. Main changes happened in my ability to relax more and overall increase in vital energy. Started to breathe properly when walking.
I learned to do rolls the right way. "Zhgonka" became one of my favourite exercises.
I was able to do squats and push-ups and even enjoy it now. Thanks to your explanations I finally learned to breathe correctly. Main changes happened in my ability to relax more and overall increase in vital energy. Started to breathe properly when walking.
Have the exercises you had problems with in the autumn began to work?
Changes I observed in myself and life after completing the first part of the course:
Principles I learned during the course and started implementing in my daily life:
- The exercises go more easy and show now different tensions in the body
- My shoulder blade (scapula), especially left, moves more freely
- With my shoulder blades close to the body I can do the basic exercises easier
- With this way of moving I feel what has to change in Shoulders, Arms, Back, etc, hence more tension leaves the body and less tension comes back later on
Changes I observed in myself and life after completing the first part of the course:
- Breathing comes more naturally
- I can recognise tensions in the body earlier and dissolve them better
- Sensations really help make decisions in daily life
- Sound decisions reduce stress, thinking and effort
Principles I learned during the course and started implementing in my daily life:
- Sensations
- Things come at the right moment in time
- Moving my body or better letting my body move
- Making decisions using sensations
- Calming down and seeing the effect that other people calm down as well
Gradually I am learning to reduce my application of force and tension to accomplish moves better completed with attention and relaxation. As I reduce the tension I notice more sensations coming from the body, more sensitivity, that helps to perform the movements as well.
More patience. I am more willing to search out a beginning point for any challenge and work toward a goal instead of driving ahead with force when the necessary ability has not been well practiced and developed.
My level of sensitivity to navigate the inner world is greatest at this time.
I have bееn having painfuI tensions in mу lower legs for months stemming from muscular misalignments. These seem to соmе from а series of compensations I have made over the years. But, as we do this exercise with the sword I саn feeI the tension flow away whenever successfully move my awareness to the sword. This relief is intermittent as my management of the placement of mу awareness still needs mоrе practice. But the соnnесtion between periods of pain and relief and the sense of where my attention was located matched exactly.
More patience. I am more willing to search out a beginning point for any challenge and work toward a goal instead of driving ahead with force when the necessary ability has not been well practiced and developed.
My level of sensitivity to navigate the inner world is greatest at this time.
I have bееn having painfuI tensions in mу lower legs for months stemming from muscular misalignments. These seem to соmе from а series of compensations I have made over the years. But, as we do this exercise with the sword I саn feeI the tension flow away whenever successfully move my awareness to the sword. This relief is intermittent as my management of the placement of mу awareness still needs mоrе practice. But the соnnесtion between periods of pain and relief and the sense of where my attention was located matched exactly.
Everything seems to be getting easier, nonetheless, as I am not actually training with someone else, I think I advance at a slow pace; anyway I am trying not to rush and enjoy the process.
Better mood, more sensitivity of my own body, better reaction to peoples distress. Most valuable is the ability to sense myself, my motion, my energy. I implement everything in my life, I think, I go up the stairs and come back down trying to use a conscious movement, I walk like that most of the times, or run, sit, stand up, lift things up, etc.
Better mood, more sensitivity of my own body, better reaction to peoples distress. Most valuable is the ability to sense myself, my motion, my energy. I implement everything in my life, I think, I go up the stairs and come back down trying to use a conscious movement, I walk like that most of the times, or run, sit, stand up, lift things up, etc.
The exercises have absolutely take the effect. Legs raises and situps has always been the problematic areas of me. I've been doing this for 5 years and I can only just now begin to get my legs up above my head from the position of laying on my back without using help from my hands. The information that Lev has said was revolutionary for understanding the right way to do the situps without tension.
And now knowing about this points and different explanations from Lev, explanations that no one could not seem to verbalise before are now connecting with me and giving me a much better understanding.
My overall health is being wonderful.
As I do this cIass by myself hеrе in Маinе USA I аm consistentIy overfowing with gratitude. When first began studying Systema I nevet realized how much mу everyday movements were intertwined with tension, caused bу tension, оr resuIted in tension. All the years that I worked out in the gym with weights оne kind of tension was released but it was simply replaced bу another kind of tension. Doing this class and Systema has given me аn ability to move with such реace and power that it has literally transformed my life. I am grateful for these classes, I'm grateful to Lev and Stas and I remain grateful to God.
And now knowing about this points and different explanations from Lev, explanations that no one could not seem to verbalise before are now connecting with me and giving me a much better understanding.
My overall health is being wonderful.
As I do this cIass by myself hеrе in Маinе USA I аm consistentIy overfowing with gratitude. When first began studying Systema I nevet realized how much mу everyday movements were intertwined with tension, caused bу tension, оr resuIted in tension. All the years that I worked out in the gym with weights оne kind of tension was released but it was simply replaced bу another kind of tension. Doing this class and Systema has given me аn ability to move with such реace and power that it has literally transformed my life. I am grateful for these classes, I'm grateful to Lev and Stas and I remain grateful to God.
I pay more attention to my body position, noticed that the head is frequently moving forward (because of working at the computer), noticed my habits which used to play out automatically, they are not gone just yet but I can track them at least. Also, I have a feeling that I had all this knowledge in my childhood and I used them very naturally, and now the body is just remembering them.
This knowledge brings me happiness and I can't emphasise something particular more than the rest.
For me it is really important to learn to not desire something when performing some action (this was a real discovery for me!). In daily life - I have no trouble opening honey jars any more, I used to ask my husband every time, stopped doing it using muscles. Being in the moment is not easy, I am trying it more.
Since I join you online and don't have a partner I was impressed with the pushups. It has become very easy and I remembered the sensation through the body how I was able to do pull-ups over and over again when I was a child. I know it was not with strength of my arms but I could not figure out what if not that. I recently this sensation came. My husband joined me in the exercise with the wall, I did it easily even though he weighs over 100 kg .
This knowledge brings me happiness and I can't emphasise something particular more than the rest.
For me it is really important to learn to not desire something when performing some action (this was a real discovery for me!). In daily life - I have no trouble opening honey jars any more, I used to ask my husband every time, stopped doing it using muscles. Being in the moment is not easy, I am trying it more.
Since I join you online and don't have a partner I was impressed with the pushups. It has become very easy and I remembered the sensation through the body how I was able to do pull-ups over and over again when I was a child. I know it was not with strength of my arms but I could not figure out what if not that. I recently this sensation came. My husband joined me in the exercise with the wall, I did it easily even though he weighs over 100 kg .
Every class has consecutive interpreting into English. Homepage with exercises and materials is translated into English as well.
No
But you will learn to walk every day with less tension, climb mountains and stairs less tired, walk on ice without slipping and if you slip, then you will know how to fall properly not to be injured.
But you will learn to walk every day with less tension, climb mountains and stairs less tired, walk on ice without slipping and if you slip, then you will know how to fall properly not to be injured.
Zdrava is a complex methodology of healing and self–knowledge through the body, its movement and interaction with partners and the surrounding space. The concepts of tension and relaxation, correct body position, movement without tension, natural breathing and movement, the reaction of the psyche and body to external influences are given during the classes.
Systema is an original methodology of teaching and upbringing in the form of a system of physical, psychological and spiritual exercises. It is based on the military and health traditions of the Russian people.
The course is available to everyone over the age of 18.
No special knowledge is required. Our course will suit everyone :)
Yes, all the exercises are adapted for individual work. If you get a chance to practice with a partner you will know what to do as well.
Yes, the course is presented in the record and you can take it online at any time and anywhere.
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