From outside – suspending There are many ways to suspend. We can use a bar, branch, wall, ground, or bone structure. We have a whole program about how to suspend. From inside – muscle contraction We expand with the desire to touch as far as possible with some part of our bodies. In the beginning, we usually do it with muscles. From inside – without muscle contraction Expanding and condensing of tissue is not muscle contraction! These qualities can be reached and move us without muscle contraction. Or they can support muscle contraction to move more efficiently – with less tension, to be stronger or quicker. Expanding and condensing can be set up without movement as a predisposition or energetic circles. Expanded, condensed or statical tissue has different qualities and will react differently. In some Chi Kung systems, energy expands from Ming Men via jang tissue and condenses back via jin tissue to Dan Tien Dantian to make an energy circle. Expanding and condensing usually happen subconsciously as a reaction to our emotions. However, with a specific meditation, we can learn to control these qualities consciously, which is not easy but opens up a long list of benefits… From inside by Inner Fire Our expanding and condensing qualities have an eminent influence on our Inner Fire. Inner Fire has expansive quality. If we have a strong Inner Fire, we expand more easily. When we have a smaller Inner Fire, we tend to condense. On the other hand, when we expand, Inner Fire will have more space and will be stronger.
A spinal disc herniation (a slipped disk or a ruptured disk) Strong backache Severe pain or acute damage to the spine Pregnancy after 12 weeks Bad tolerance for stretching or poor stretchability Cardiostimulator Epilepsy Acute inflammatory processes Advanced osteoporosis serious infectious disease After injuries and operation of the spine or joints (especially joint replacement) After using alcohol or other drugs Osteosclerosis in an advanced stage Bodyweight about 120 kg Genetic pathologies of vascular walls Varicose veins (expansion of the vessel walls) The beginning of the menstrual cycle Headache Brain swelling Long-term high blood pressure Serious infectious diseases Arthrosis or arthritis (small joints – rheumatism) In some cases, it is possible to lift a person facing up or not lift; just reasonably expand to keep the body on the ground. All cases must be considered individually. Read Guidelines before Pravilo
The Effects of Ageing How does the process of ageing affect us? The body and mind are closing, shrinking, bending, and crystalising. We lose the flexibility of the body and usually also the mind. We have less Inner Fire – vital energy. Joints, tendons and muscles are weaker; bones are more brittle. The imbalance of the myofascial body usually becomes worse. All these negative trends are part of life; however, we can actively slow down the ageing process! Pravilo helps us to expand and be open for a longer time. When we expand, we are opening to the flow of vital energy. Pravilo strengthens ligaments (joints), tendons, fasciae, and muscles. It positively affects bone density. An expanded body has more of the uplifting power of Inner Fire, making the body lighter – we have less pressure on our joints and discs and less crystalising force. Pravilo is a device which keeps us younger and expands our lives!
Condensing power is suppressing and restricting our movement. Expanding relaxes us and allows us to flow freely. Then, your freedom of movement also depends on aspects such as the range of movement and power. It’s obvious how Pravilo massively expands the range of our movement by expanding and stretching. Elastic and supple tissue is an excellent prevention for sports injuries. Switching off antagonistic muscles also increases our power, speed and endurance efficiency. Pravilo also decompresses your vertebrae discs and joins, strengthens your tensegrity and makes you move lighter. Life manifests itself by movement, so Pravilo helps us to be more alive!
Sqeesed Spirit in shrank body and closed mind is weak. With expanding body and mind is the grooving power of Spirit. It helps to find the power to live according to heart. Vital energy flows much better into the relaxed and expanded body and mind. We are happier and more enthusiastic. So, as we see, the mental effect of Pravilo is no less significant than the effect on physical bodies.
Pravilo usually pulls our bodies symmetrically from every limb. The body naturally flows most efficiently into the space between the attachments. Pravilo balances the whole myofascial body (e.g. shortens/ loosens and weak/ strong tissue). (E.g. I had a hip injury, and all the tissue around my hips was shrinking. I couldn’t stay straight; it made my torso bend slightly, and my hip was rotated and tilted. I tried to stretch it traditionally, but it had little effect. When I started to use Pravilo to heal myself, I realised that I didn’t just have shortened tissue around my hip but across my entire legs, torso and arms! Using Pravilo balanced me so I could walk straight, in the correct movement pattern, and not damage my hips more! – Tibi) When you use Pravilo for the first time, Pravilo helps to diagnose your disbalance. It is essential to feel where it pulls you so that in the future, you know where or on which body part you need to work to balance yourself. Using Pravilo helps straighten the spine and correct movement patterns, which can be very helpful in healing many posture issues, such as scoliosis. Relaxing and expanding help to lower high blood pressure (hypertension).
Breathing is a crucial aspect that strongly influences the expanding and condensing qualities of our body, mind and emotions. Holding or suppressing breath usually tenses you up and closes you. Vice versa: When you are tensed, stressed, and shrink, you naturally tend to hold or suppress your breath. Therefore, it is crucial to breathe deeply and smoothly during stressful situations (when it is good to be open and relaxed). Our lungs and whole torso usually expand when we inhale and condense when we exhale. However, expanding and condensing is a different aspect. So, you can expand your body, mind, and emotions while you exhale and vice versa. Anyway, breathing is closely linked to expanding and condensing quality. Therefore, it’s easier to train expanding with inhaling and condensing with exhaling. Later, to be free, we train opposite, and in the end, breathing flows in an independent rhythm from expanding and condensing.
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Pravilo is, for most people, something new. However, the concept is very ancient. Cossacks used the concept of Pravilo for hundreds of years to heal, strengthen, and open their potential. The construction was different, but the concept was the same. The simplest way was four friends grabbing one limb of another and pulling him away. Then they used trees, bags with weights or horses to expand… Firstly, it is good to understand that Pravilo is like a crutch that helps us open and expand our bodies, minds, and spirits. It gives you the experience of deep expansion and helps you to develop this quality. However, we aim to learn to expand life consciously from the inside. These powers could be used as additional power, in addition to muscle power, to make us stronger and more efficient… Expanding and condensing powers are not working mechanically as muscles by contractions. Therefore, the body spends less energy (oxygen and nutrients) and can be much more relaxed and fluent. These powers are feeding consciousness. So, we are developing them through mental training – meditation. The expanded body is soft and elastic but very strong, similar to a bouncy castle for kids. Expanding power is similar to fluid, hydraulic power. That allowed the Cossacks to be so adaptable – liquid but very strong with unbelievable endurance – they used less muscle power. In Cossack tradition, knowledge from the mother of Indo-European civilisation – from ancient Vedic civilisation– survived! While our modern civilisation focuses on developing technology, Vedic civilisation focuses on developing consciousness.
Tell an instructor about your injuries or any conditions. Avoid pain and strong tension. Don’t challenge yourself. Do it in such a way that you feel happy and comfortable stretching your tissue. Avoid risky movements, especially those that could affect injured parts of the body. Pravilo can help you heal some injuries, but it isn’t recommended for serious injuries. If you are still determining if your condition allows you to train on Pravilo, please consult with your doctor. When the instructor lifts you, immediately inform him about any unexpected pain, unusual feelings, or sensations. Keep your fist close. If you feel your fingers are weakening to hold the straps or your foot is sliding out, inform the instructor immediately! Don’t risk falling. You choose the intensity: Firstly, the instructor will lift you just partially. He then lifts you as much as you like. Turn facing down to be lifting. Do not resist Pravilo. Accept it. Let it expand you. Actively expand. Increase the effect of Pravilo by consciously expanding body, mind and peripheral vision. Visualise yourself as the Sun glowing in all directions. Become aware of free breathing. Do not hold or suppress your breathing. Try to be as relaxed as possible. Be aware of your tension. Flow keeps the body & mind on liquid quality. Listen to your body. When you suspend the first time on Pravilo, it will help you to diagnose weaknesses and imbalances where your tissue is shortened. Don’t use Pravilo if you have consumed any alcohol or other drugs. It is recommended to relax for the rest of the day without alcohol or drugs. After Pravilo, take your time and let the feeling disappear/subside. Warm up before using Pravilo. Please ask the instructor if you need to find the best way to warm up. Pravilo is a part of traditional Cossacks and Systema training. Before using Pravilo, please fill in this form… Read contraindications…
