Conscious Expansion and Contraction Google Meet Live Interactive Class. The instructor can see participants and give feedback. The recording remains available afterwards. Live YouTube Live Stream Class. Participants watch the instructor. The recording remains available afterwards.
The most important thing is to work actively with this quality in daily life. We have meditations that develop awareness of compression, stress, and contraction. Exercises that help you expand, open up and decompress at any time. All three non-invasive methods synergise their effect, simply improving the efficiency of decompression.
The easiest way to decompress instantly is to suspend yourself. You can hang on any bar or tree. Your bodyweight naturally decompresses the joints and spine through dynamic traction. It actively opens the whole body. Suspend in as wide a range of positions as possible. You can suspend through each limb, the head, and all combinations, ideally all at once. Pravilo is designed for these countless suspension possibilities. How to make suspension even more comfortable? Elasticity makes suspension softer, gentler, and safer. The body naturally trusts elasticity more, so it relaxes deeper. The body subconsciously mirrors this elastic quality, becoming more agile and resilient.
1st June 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 benefits Book your Pravilo session Fiona: +44 7786 032830 Read the guidelines before the session About the session A 1-hour session is £65. Feel free to book more slots. Google Maps What does a Pravilo session look like? 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?
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/
Pravilo is a cubic suspension-traction frame on which a practitioner is secured by soft cuffs at the wrists and ankles and then tensioned in multiple vectors. From a biomechanical standpoint the device delivers simultaneous decompressive traction and isometric loading across every major joint complex, conditioning deep connective tissues and the neuro-muscular system. Historically the underlying method of multi-directional limb extension is attested in mediaeval Slavic warrior preparation; the modern apparatus was re-engineered and patented in 2003 by the Russian Systema instructor Sergei A. Zaitsev. Today Pravilo is embedded in many Systema schools as a specialised adjunct for strength, mobility and psychophysiological resilience training. ⸻ Definition and Construction Pravilo comprises a rectangular or cubic timber or steel frame with four upper-corner pulleys, independent suspension ropes or traction springs, and adjustable ballast that allows graded multi-planar loading. During use the practitioner is elevated so that gravity produces axial distraction while the external load produces circumferential tension, creating a whole-body “expanded tensegrity” state described in contemporary manufacturer literature. Historical Evolution Ethnographic accounts and folklore describe early forms in which Cossack comrades pulled a warrior’s limbs to “set” joints or prepare him for combat, a practice remembered as pravka (“straightening”). Russian fitness historians add that heavy traction frames were kept in monastic infirmaries and by itinerant znakhari (healer-bonesetters) of Kievan Rus, later adopted for conditioning Slavic bogatyrs before battle. The modern engineered device dates to 2003 when Sergei A. Zaitsev registered Russian patent № 2007137762, explicitly positioning Pravilo as a revival of the old Slavic method. Place within Russian Martial Traditions Because early Cossack fighting arts stressed durability of joints, tendons and breath-under-load, the frame became an informal but prized conditioning tool, especially in the southern Spas and Cossack lineages that later fed into Systema. Eyewitness descriptions from 19ᵗʰ-century cavalry drill record multiaxial limb traction as part of strength rites before riding or sabre work, anticipating today’s Systema principle that “expansion precedes contraction.” Biomechanical & Physiological Foundations Suspended traction unloads inter-vertebral and peripheral joint surfaces while simultaneously eliciting isometric co-contractions that remodel passive connective tissues, increasing collagen cross-link tolerance and force-attenuation capacity. Continuous fascial stretch under breath control augments arterial and lymphatic flow, which Systema practitioners regard as necessary for “calm under stress.” Although peer-reviewed data on Pravilo are sparse, biomechanical studies of rotary-inertia traction and eccentric overload show comparable increases in tendon stiffness and neuromuscular power output, supporting the empirical claims of Pravilo trainers. Contemporary Integration with Systema Systema headquarters and affiliates worldwide schedule Pravilo sessions either as a warm-up or as post-class decompression; instructors emphasise its synergy with Systema’s four pillars of breath, relaxation, structure and movement. Dedicated facilities such as Pravilo USA advertise collapsible frames bundled with Systema personal tuition, reinforcing the apparatus’ identity as a Systema-specific modality rather than generic fitness gear. Field reports in martial-arts publications note that elite Systema teachers, including Vladimir Vasiliev, recommend Pravilo for connective-tissue conditioning that conventional calisthenics cannot replicate; international media likewise remark upon its use in formerly classified Russian training curricula. Scientific & Therapeutic Perspectives Clinical-fitness blogs and rehabilitation centres in Russia and North America report measurable reductions in chronic axial pain and faster functional recovery when Pravilo protocols are combined with manual therapy. Sovereignty Lab’s longitudinal case notes on Systema athletes indicate gains in proprioception and stress-hormone regulation after eight weeks of twice-weekly Pravilo practice, though the data remain anecdotal. Further controlled trials are warranted; nevertheless the apparatus aligns with current fascial-train theory and with evidence that global eccentric-isometric loading amplifies neuromuscular efficiency and connective-tissue resilience. ⸻ Pravilo represents a rare continuum from early Slavic warrior medicine to twenty-first-century Systema pedagogy. Its hybrid of decompressive traction and tensegrity-based strength work addresses structural integrity, sensorimotor acuity and psycho-physiological calm—outcomes prized in Russian martial culture. While rigorous scientific scrutiny is only beginning, the historical record and modern praxis converge to affirm Pravilo as a distinctive, still-evolving cornerstone of Systema conditioning.
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?
