Elastic – returns after stretch Plastic – deforms and stays changed Viscoelastic – time-dependent response (both elastic + fluid)} Compliant – yields easily Stiff – resists deformation Rigid – almost no movement Tensile – handles pulling forces Compressible – yields under pressure Resilient – absorbs and releases energy Liquid – flows downward, follows gravity Fluid – flows in any direction, adapts and moves freely (up like flame, down, across)
Category Aspect Expansion / Opening Contraction / Closing BODY Posture Elastic with tensegrity Rigid, stiff, or collapsed BODY Breathing Deep, slow, and rhythmic Shallow and rapid BODY Range of motion Big, unrestricted Limited, restricted BODY Elasticity Flexible Rigid BODY Fluidity Flow Crystalise BODY Muscles Fully relaxed and responsive Semi-contracted state BODY Ligaments, tendons, fascia Elastic and strong Rigid, tight, or loose BODY Discs & joints Released by tension and expansion Under pressure, excessive wear BODY Fascial mechanics Uses the force of expansion and elastic recoil Shrinking, compressed fascia BODY Blood pressure Normalises Elevated/high BODY Heart rate Decreases to the optimal level Increases, remains elevated BODY Cardiovascular risk Drops significantly Rises substantially BODY Heart function Works efficiently without strain Works overtime constantly BODY Inflammation Decreases throughout the body Increases throughout the body BODY Digestion overall Restores healthy function Can cause irritable bowel syndrome BODY Digestive activation Activates and functions optimally Slows down BODY Digestive symptoms Acid reflux, nausea, appetite irregularities resolve Acid reflux, nausea, appetite changes occur BODY Throat and voice Open and relaxed Tight, constricted BODY Urinary & bowel Full control Loss of control or dysfunction SLEEP Sleep quality Restorative, natural and effortless Disrupted, difficult SLEEP Nervous system Settles and calms Remains in aroused state SLEEP Coping capacity Enhances ability to handle challenges Reduces ability to cope with stress HORMONAL Stress hormones Cortisol normalizes Cortisol and adrenaline chronically elevated HORMONAL Feel-good hormones Releases oxytocin, serotonin, endorphins Depleted HORMONAL Sleep hormones Balanced Disrupted HORMONAL Appetite regulation Balanced and intuitive Increases (especially sugar/fat cravings) HORMONAL Fat storage Normalizes, healthy metabolism Increases around midsection HORMONAL Immune hormones Supports immune function Suppresses immune system IMMUNITY Immune function Strengthening, enhanced response Suppression, dampened response IMMUNITY Infection resistance More resistant to infections More susceptible to infections IMMUNITY Wound healing Accelerates Slows down IMMUNITY Autoimmune risk Decreases Potentially increases IMMUNITY Inflammatory response Decreases systemic inflammation Increases systemic inflammation IMMUNITY Disease protection Prevent chronic diseases (arthritis to Alzheimer’s) Links to virtually every chronic disease ENERGY FLOW Kinetic and electromagnetic energy, blood flow, lympha Open to flow Close, get stuck, frozen VISION Vision mode Peripheral, open awareness, spacious awareness, multitasking Focused, tunnel vision, or Inward (closed) VISION Inner sight Clear insight, colours vibrant Black or red veil before eyes MIND Mental state Open, expanded mind Closed, contracted mind MIND Openness to ideas Open to new ideas and perspectives Defensive, rigid thinking MIND Hippocampus Grows and strengthens (memory/learning) Shrinks MIND Amygdala Shrinks, becomes less reactive (fear centre) Enlarges, hyper-reactive MIND Prefrontal cortex Functions optimally (decision-making/regulation) Becomes impaired MIND Mental clarity Sharp, clear, focused concentration Brain fog, confusion MIND Memory Strong and reliable Problems and gaps MIND Focus Sustained concentration emerges Difficulty concentrating develops MIND Thinking Holistic, see patterns, structure Linear, fragmented EMOTIONS Primary emotions Love, curiosity, joy Fear, stress, anxiety, or depression EMOTIONS Heart state Open heart Closed heart EMOTIONS Physical expression Open arms, welcoming Crossed arms, defensive EMOTIONS Emotional stance Vulnerable, receptive Defensiveness, protecting EMOTIONS Mood Lifts, optimistic Depression, pessimism EMOTIONS Resilience Emotional resilience increases Emotional fragility increases HEAD & HEART In heart, Spirit acts In the head, Mind acts ORIENTATION Focus for Theocentric – for God Egocentric – for himself ORIENTATION Connection with flow Open to give and receive Close to give or receive TIME Present moment Lost in future or past CREATIVITY Creative flow Ideas flow freely, The mind wanders elsewhere, or blocked, stuck CREATIVITY Using potentials Like creating Could destroy, or waste potential CREATIVITY Problem-solving Playful experimentation, novel solutions emerge naturally Repetitive patterns, same old approaches CREATIVITY Expression Uninhibited self-expression Self-censorship, fear of judgement CREATIVITY Imagination Expansive, possibility thinking Constrained, “can’t” thinking CONTACT Social flow Flow state, harmonious Crystallised, stuck, frozen CONTACT Relationship Body, mind, and spirit in symphony Disharmony, tension CONTACT Universal connection Open and United with the whole Universe Closed and Separated with the whole Universe CONTACT With others Collaboration, peace Competition, conflict POSTURE Straight, with mutual respect A hunched back, ready to flinch POSTURE Brave Scared POSTURE Accept, open Protecting, closing POSTURE Active Passive FREEDOM & RESPONSIBILITY Agency Self-directed, autonomous Manipulated, controlled by others FREEDOM & RESPONSIBILITY Get responsibility for him and society Govern himself, participate in higher social structures Look for someone who rules him FREEDOM & RESPONSIBILITY Manipulation Critical thinking, see principles, trends, structures, qualities, and measures Labels, relying on ‘authorities’ HAPPYNESS Joy, loving and loved, curious, in wonder Close, stress, passive, stuck, resist, gave up
Can you truly elevate your athletic performance and well-being? Yes, with Pravilo. Improving Movements Efficiency Pravilo is a unique suspension and traction apparatus that gently lifts the body, expanding, creating space and restoring balance. 1. Immediate Expansion Effect (ideal before competition) Deep myofascial stretch and full-body decompression Instant relaxation and lighter movement Reduces stress and pressure while conserving energy Improves blood and lymph circulation Enhances mental and physical readiness 2. Myofascial Release Under Tension Combining manual techniques with Pravilo traction increases depth, precision, and the number of effects. 3. Awareness of Expansion and Contraction Learning to work with both expansion and contraction improves efficiency and body mechanics, on and off the field. 4. Injury Prevention Strengthens tendons and ligaments Protects joints and discs through elastic tensegrity Improves synovial fluid movement Balanced load distribution Relax – naturally reduces pressure and tension 5. Performance Enhancement Greater range of motion Better fluidity and adaptability Increases proprioception and body awareness Uses the force of Expansion (as well as contraction) 6. Mental and Emotional Readiness Experience deeper confidence, focus, and creativity. Pravilo releases stored tension and stress, opening your natural sense of play and curiosity. 7. Improved Flow Boosts blood and lymph flow Harmonises with kinetic energy Harness Inner Fire (Chi, Kundalini) 8. Post-Training Recovery Stimulates and accelerates regeneration and healing Enhances lymphatic drainage 9. Rehabilitation Support Decompresses joints and spine Corrects myofascial imbalances and structural asymmetries 10. Ageless Vitality Stay open and youthful longer through openness, elasticity and balanced strength. Experience the Power of Expansion Each morning, notice your body. Open your eyes in peripheral vision. Expand your awareness outward, like the sun radiating in all directions. If this simple act can shift your state in minutes, imagine the effect of regular, structured practice on Pravilo—a system designed for profound, conscious expansion. Learn the Difference Between Expanding and Stretching → Benefits
https://youtube.com/shorts/6aIc58GxxUMWhat is the most efficient way to feel more clarity, length, and lightness in body and mind? Expanding on Pravilo. Pravilo complements yoga, bodywork, and somatic practices by integrating conscious Expansion and Contraction — the natural rhythm of life: open and close. Pravilo gently lifts the body in suspension, creating space for deep release and whole-body awakening. 1. Deep Inner Expansion Deep myofascial stretch and full-body decompression Instant relaxation and lighter movement Reduces stress and pressure while conserving energy Improves blood and lymph flow Enhances mental and physical readiness Increases breath capacity and inner spaciousness 2. Myofascial Release It relieves pressure throughout the body; the sudden reduction in stress on spinal discs and joints is deeply relieving. Stimulates and accelerates regeneration and healing. 3. Expanded Body Awareness Experiencing profound openness on Pravilo can serve as a new reference point for sensing inward and outward forces within the body. By consciously feeling both expansion and contraction, you refine body intelligence and develop awareness. Suspension on Pravilo helps you feel deeply into myofascial connections and any imbalances. 4. Nervous System Reset Deep, safe relaxation response Helps release stress and free trauma stored in the tissues Balances sympathetic and parasympathetic systems Feel light, uplifted, and connected. 5. Enhanced Flow and EnergyWhen the body expands, energy flows more freely — Chi, Prana, life force. Improved blood flow helps lower blood pressure. Enhances lymphatic drainage. In an expanded body, vibrations and kinetic energy move more freely, so you carry more grace, centredness, and vitality in practice and daily life. 6. Hydration and Joint Lubrication Contractive forces squeeze fluids from tissues. The body stiffens and loses elasticity. Pressure and stress dehydrate the body, especially the fascia. Reducing pressure and opening space support healing, expand fascia, and increase synovial fluid in the joints. Stimulates and accelerates regeneration and healing. 7. Elastic Structure and Tensegrity Pravilo strengthens ligaments, tendons, and fascia through elastic loading. Expansion protects joints and discs by building an elastic structure. Tensegrity supports the body not only through compression (bracing), but also through tension (suspension). In an expanded, elastic body, you feel lighter, more responsive, and more alive.Restores the body’s natural geometry and balance 8. Youthful Quality Time tends to close and shrink the body. Through conscious opening and expansion, you can feel relatively younger. 9. Is Expanding More Important than Yoga & Wellness Practices? With awareness of expansion and contraction, any practice becomes more effective. It synergises with yoga, sport, dance, and Pilates. Pravilo deepens the connection between body alignment, awareness, and energy flow. Experience the Quality of Expansion Take a moment to stand, soften your gaze, and expand your awareness in all directions — like light radiating from your centre. This simple act begins the journey that Pravilo amplifies — expanding your practice, posture, and peace of mind. Benefits
What is the most efficient way to feel more clarity, length, and lightness in body and mind? Expanding on Pravilo. Pravilo complements yoga, bodywork, and somatic practices by integrating conscious Expansion and Contraction — the natural rhythm of life: open and close. Pravilo gently lifts the body in suspension, creating space for deep release and whole-body awakening. 1. Deep Inner Expansion Deep myofascial stretch and full-body decompression Instant relaxation and lighter movement Reduces stress and pressure while conserving energy Improves blood and lymph flow Enhances mental and physical readiness Increases breath capacity and inner spaciousness 2. Myofascial Release It relieves pressure throughout the body; the sudden reduction in stress on spinal discs and joints is deeply relieving. Stimulates and accelerates regeneration and healing. 3. Expanded Body Awareness Experiencing profound openness on Pravilo can serve as a new reference point for sensing inward and outward forces within the body. By consciously feeling both expansion and contraction, you refine body intelligence and develop awareness. Suspension on Pravilo helps you feel deeply into myofascial connections and any imbalances. 4. Nervous System Reset Deep, safe relaxation response Helps release stress and free trauma stored in the tissues Balances sympathetic and parasympathetic systems Feel light, uplifted, and connected. 5. Enhanced Flow and Energy When the body expands, energy flows more freely — Chi, Prana, life force. Improved blood flow helps lower blood pressure. Enhances lymphatic drainage. In an expanded body, vibrations and kinetic energy move more freely, so you carry more grace, centredness, and vitality in practice and daily life. 6. Hydration and Joint Lubrication Contractive forces squeeze fluids from tissues. The body stiffens and loses elasticity. Pressure and stress dehydrate the body, especially the fascia. Reducing pressure and opening space support healing, expand fascia, and increase synovial fluid in the joints. Stimulates and accelerates regeneration and healing. 7. Elastic Structure and Tensegrity Pravilo strengthens ligaments, tendons, and fascia through elastic loading. Expansion protects joints and discs by building an elastic structure. Tensegrity supports the body not only through compression (bracing), but also through tension (suspension). In an expanded, elastic body, you feel lighter, more responsive, and more alive. Restores the body’s natural geometry and balance 8. Youthful Quality Time tends to close and shrink the body. Through conscious opening and expansion, you can feel relatively younger. 9. Is Expanding More Important than Yoga & Wellness Practices? With awareness of expansion and contraction, any practice becomes more effective. It synergises with yoga, sport, dance, and Pilates. Pravilo deepens the connection between body alignment, awareness, and energy flow. Experience the Quality of Expansion Take a moment to stand, soften your gaze, and expand your awareness in all directions — like light radiating from your centre. This simple act begins the journey that Pravilo amplifies — expanding your practice, posture, and peace of mind. Benefits
Bristol – 5th & 6th December Glastonbury – 8th December How is Pravilo beneficial? Expands the body and decompresses the spine and joints. Improves flexibility and range of motion. Uniquely strengthens tendons, joints, fasciae, and core muscles. Develops the power to expand, enhancing body tensegrity. Balances contracted and loose tissue, supporting spine and joint healing. Positively impacts emotional and mental well-being. Helps release stress, depression, and somatised traumas. Learn more about the benefitshttps://pravilo.org/workshop-expanding-life/ An hour session is £65 Read the guidelines before the session Bristol – 5th & 6th December Westbury Wildlife Park Foundation Trym Road, Bristol, BS9 3ET Google Maps Booking: Fiona Shakeela Burns +44 7786 032830 Glastonbury – 8th December, 10 am – 6 pm 25 St Edmund’s Rd, Glastonbury BA6 9HX Google Maps Booking: Tibi Moravcik +44 7788 538272 Pravilo is one of the methods for opening up and expanding. It is very important to be aware of closing, shrinking power and consciously open up – expand! Therefore, we prepared the following for you: Workshop Expanding Life in Bristol and Glastonbury What does a Pravilo session look like? About the session You choose the intensity and time of expansion to ensure enjoyment. Full lifting is not necessary—participants partly lie on the ground. Suitable for all ages (e.g., 83 y.o. participant featured). Pravilo has helped heal conditions such as disc hernia, sciatica, and damaged hips while awaiting replacement. Additional treatments could include: Myofascial release massage. Sound healing therapy. The guide listens attentively to your preferences. Avoid pain and high intensity; the focus is on what feels good. What say a physio, chiropractic and professional dancer? What say a Yoga instructor? What says an osteopath? Pravilo instructor – Tibi Moravcik movement therapist I analyse relevant aspects of movement and integrate them into one holistic picture. My approach is to synergise knowledge from Martial Arts, Dance, Physiotherapy, and Chi Kung with my personal experience… Co-creator of Expanding Life Instructor of Cossack’s Systema Dancer Sifu of Wing Chun Kung Fu Massage Therapist Pravilo therapist Karate Champion of Slovakia, 2002 Kick Boxing Champion of Slovakia, 2000 “In Tunbridge Wells, we host the first public Pravilo in the UK! I initially built Pravilo to heal my own hip issues. Once I realised its profound impact on myself and others, I founded a Pravilo organisation. Today, I teach Pravilo instructors worldwide while staying connected with the local Tunbridge Wells community.” — Tibi Moravcik Conscious work with opening-expanding and closing-condensing of our bodies, minds and spirits benefits us… Read more about Tibi How does decompression on Pravilo affect the spine?
Open or close.Expand or shrink. These fundamental forces shape the Universe and influence every aspect of our lives. This workshop aims to guide you in consciously opening your body, mind, and heart whilst increasing your awareness of the shrinking force. https://www.youtube.com/shorts/VRSpiq7b7dI Bristol 7th December, 10 am – 2 pm 30 Pinewood Close, Westbury on Trym, BS9 4AJGoogle Maps Booking: Fiona Shakeela Burns+44 7786 032830 Glastonbury 7th December, 4 – 8 pm 25 St Edmund’s Rd, Glastonbury BA6 9HXGoogle Maps Booking: Tibi Moravcik+44 7788 538 272 A compressed body feels heavy and restricted, while an open body is light, elevated, and flows effortlessly. Active expansion improves posture, develops tensegrity, and decompresses joints and discs. This can help prevent wear, relieve pain, and support healing, particularly for herniated discs, sciatica, and high blood pressure.Expansion also strengthens joints and tendons.Thus, movements are easier and smoother, reducing the risk of injury. In addition, it makes you feel lighter. https://youtu.be/xurZNdF32_c When the body is open, vital energy flows freely, boosting health, accelerating regeneration, and enhancing overall well-being. Mentally and emotionally, the state of contraction often manifests as fear, stress, and anxiety, while openness brings forth joy, curiosity, and creativity. Open individuals are emotionally stronger, braver, and more self-confident. Athletes, in particular, can harness the power of expansion to enhance their performance. We often unconsciously seek openness but struggle to achieve it, leading some to turn to drugs. Thus, conscious expansion can play a crucial role in helping us overcome drug addiction. We are like sunflowers—open and vibrant when young, but closing with age. By actively maintaining openness, we preserve youthfulness and vitality. When we are in a closed state, the world feels hostile. From an open state, it appears welcoming. In essence, contraction isolates; expansion unites. Unfortunately, our closed civilisation does not yet embrace this aspect enough. When we open our hearts, love flows more freely, bringing peace and encouraging collaboration over competition. Is it time to open up and awaken? The most effective way to open and expand your body and mind is through Pravilo suspension.We’re pleased to offer you indoor Pravilo sessions in Bristol and Glastonbury https://www.youtube.com/watch?v=Kfz3xP8NgJU Tibi Laska Moravcik wtibor@yahoo.co.uk +447788538272 Read more: https://pravilo.org/expanding_life/
Can you truly elevate your athletic performance and well-being? Yes, with Pravilo. Improving Movements Efficiency Pravilo is a unique suspension and traction apparatus that gently lifts the body, expanding, creating space and restoring balance. 1. Immediate Expansion Effect (ideal before competition) Deep myofascial stretch and full-body decompression Instant relaxation and lighter movement Reduces stress and pressure while conserving energy Improves blood and lymph circulation Enhances mental and physical readiness 2. Myofascial Release Under Tension Combining manual techniques with Pravilo traction increases depth, precision, and the number of effects. 3. Awareness of Expansion and Contraction Learning to work with both expansion and contraction improves efficiency and body mechanics, on and off the field. 4. Injury Prevention Strengthens tendons and ligaments Protects joints and discs through elastic tensegrity Improves synovial fluid movement Balanced load distribution Relax – naturally reduces pressure and tension 5. Performance Enhancement Greater range of motion Better fluidity and adaptability Increases proprioception and body awareness Uses the force of Expansion (as well as contraction) 6. Mental and Emotional Readiness Experience deeper confidence, focus, and creativity. Pravilo releases stored tension and stress, opening your natural sense of play and curiosity. 7. Improved Flow Boosts blood and lymph flow Harmonises with kinetic energy Harness Inner Fire (Chi, Kundalini) 8. Post-Training Recovery Stimulates and accelerates regeneration and healing Enhances lymphatic drainage 9. Rehabilitation Support Decompresses joints and spine Corrects myofascial imbalances and structural asymmetries 10. Ageless Vitality Stay open and youthful longer through openness, elasticity and balanced strength. Experience the Power of Expansion Each morning, notice your body. Open your eyes in peripheral vision. Expand your awareness outward, like the sun radiating in all directions. If this simple act can shift your state in minutes, imagine the effect of regular, structured practice on Pravilo—a system designed for profound, conscious expansion. Learn the Difference Between Expanding and Stretching → Benefits
Ready Warrior Are you doing everything you can for your own or your trainee’s health and performance? What if I told you that you could significantly improve your performance without substances—and even enhance your health? How Warriors Benefit from Pravilo? 1. Pre-competition & Pre-training Deep myofascial stretching Decompression and structural alignment Full-body warm-up Enriched blood circulation Reduced stress and anxiety Mental and physical readiness 2. Strength & Injury Prevention Strengthens ligaments and tendons Engages complex isometric contractions Elevates a tensegrity-based elastic body structure 3. Performance Enhancement Expands the range of motion Improves movement fluidity and adaptability Increases mental and emotional agility 4. Post-training Recovery Deep relaxation Stimulates healing and regeneration Enhances lymph circulation 5. Injury Rehabilitation Decompresses joints and spinal discs Corrects myofascial imbalances Experience the Quality of Expansion! When you wake up, take a moment to feel your body and emotions. Then, shift to peripheral vision and expand*—like the Sun in every direction. Do it naturally, with the same pleasure cats and dogs experience when they stretch. Now, compare how you feel before and after. If just a few minutes can change your body and mind, imagine the effects of systematic, conscious, and regular opening up with Pravilo, a specialised apparatus designed for profound body expansion. * Difference Between Expanding and Stretching Tibi Moravcik Pravilo Instructor Slovak Karate & Kickboxing Champion Former Slovak National Team Member Ex-Physio for Tunbridge Wells FC Systema & Cossack Instructor Wing Chun Kung Fu Sifu Professional Massage Therapist What say a physio and chiropractor? As a professional martial artist and warrior, I’ve been looking for methods to improve my power, flexibility, relaxation, and health throughout my life. And I found an amazing concept: Pravilo, which is worth sharing with you! Pravilo has the same origin as Systema: Cossack’s tradition. They were not only excellent warriors but also had deep knowledge of how to develop body, mind, and spirit. I built Pravilo many years ago to heal myself and avoid hip replacement operations. It massively helped me heal my hip joint, decompress my back, relax, and uniquely strengthen myself (especially joints and tendons). After years of healing and strengthening myself and my students, I realised how useful Pravilo can be for everybody, so I decided to help spread this concept. Pravilo could improve efficiency and the grace of movement for everybody, including athletes, dancers, and older people (to keep them youthful), but I would especially recommend it for martial artists and warriors! Pravilo could be much more than a stretching apparatus! To fully use the potential of Pravilo, it is crucial to know at least the core of Cossack’s concept: 1. opening (expanding) and closing (contacting) 2. fluid quality of body, mind and spirit Feel free to contact me to learn more about Pravilo (build it, learn to use it) or Cossack methods. Vladimir Vasiliev about Pravilo Tibi’s Systema tested by a professional fighter What says an osteopath? What say a Yoga instructor?
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