Pavel Tsatsouline Kettlebell Flexible Strength Training Instructor. RKC Questions.

Answers by Pavel

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Pavel Tsatsouline

Mike Mahler

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John Du Cane

Fitness

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Today's Training Answers from Pavel Tsatsouline's World

Kettlebells - Strength - Flexibility - Martial Arts - Conditioning

Relax into Stretch Instant Flexibility Through Mastering Muscle Tension

$29.95

Be as Flexible as You Want to Be Faster, Safer and Sooner Relax into Stretch Video DVD 37 minutes Relax into Stretch Instant Flexibility Through Mastering Muscle Tension With Pavel Tsatsouline Ordering Information You must also see Relax into Stretch, the book Forced Relaxation, Pavel's advanced relaxation techniques. Watch an excerpt from this DVD(RealVideo) Reader reviews of: Relax into Stretch Average Rating: 10.0 in 2 reviews "Conventional stretching attempts to literally elongate your tissues, which is dangerous and ineffective. Relax into Stretch simply teaches your muscles to relax into a stretch. If you compare traditional training to a messy hardware reorganization, then Relax into Stretch is an efficient software upgrade. While stretching tissues may take years, changes in the nervous system are immediate! Your muscles will start noticeably elongating from your first Relax into Stretch practice and within months you will have achieved a level of flexibility uncommon to our species." Pavel Tsatsouline Exercises covered in the Relax into Stretch Video 1. The Souped Up Toe Touch 2. The Spine Decompression Hang 3. The Improved Cobra 4. The Side Bend 5. The Spine Rotation 6. The Lateral Neck and Trap Stretch 7. The Headache Buster 8. The Anti-Slouch Neck Stretch 9. The Head Turner 10. The Chest Opener 11. The Overhead Reach 12. The Biceps and Shoulder Stretch 13. The Shoulder Blade and Lat Stretch 14. The Upper Back Loosener 15. The Wrist Flexion 16. The Wrist Extension 17. The Good Morning Hamstring Stretch 1. standing 2. seated on a chair 3. seated on the floor 18. The Kneeling Hip Flexor Stretch 19. The Lunge Hip Flexor Stretch 20. The Karate Stance Hip Flexor Stretch 21. The Karate Stance Groin Stretch Page 84 22. The Seated Groin Stretch Page 86 23. The Calf Stretch Page 89 24. The Shin and Instep Stretch Page 91 Pavel Tsatsouline, a former physical training instructor for Spetsnaz, the Soviet Special Forces, is the best selling author of numerous cutting edge books on fitness, including Power to the People, Bullet-Proof Abs and The Russian Kettlebell Challenge. His nationally aclaimed seminars deliver fast, safe results that anyone can put to immediate practical use - whether you are an elite athelete, a SWAT operative or a weekend warrior looking to be in the best shape of your life. "You have to be careful throwing superlatives around when talking about a new idea or product lest you be mistaken for a brainless, giddy cheerleader. I tell you truly that 'Relax Into Stretch' is superb; I'd run out of superlatives and might sound like a cheerleader so I won't go the traditional praise route. Why is this book so important to the fitness community? Stretching has always been associated with any serious fitness effort and Tsatsouline's approach to this old discipline is fresh and unique and thought provoking. Best of all, this book combines philosophic insight with in-your-face reality as Pavel shares with the reader 'drills' that turn you into what this former Russian Spetznaz instructor calls ' a flexibility mutant'. What red-blooded American fitness devotee wouldn't aspire to mutation? This book supplies both the road map and the methodology. Don't ask to borrow my copy." Marty Gallagher, WashingtonPost.com columnist, World Masters Powerlifting Champion "Pavel has great ideas on flexibility and strength exercises." Bill Superfoot Wallace, M.Sc., World Kickboxing Champion "Pavel Tsatsouline's background is a former physical trainer for Spetsnaz, the Soviet Special Forces, and is the author of numerous books and videotapes on conditioning. This 37-minute tape starts out with Pavel greeting the audience with "comrade" as he does throughout the tape, and he orders his viewers to perform certain movements. He conveys a unique personality, and is very entertaining. This is a good quality production and moves along at a good pace. He often gives much repeated advice about related activities, such as "this stretch is a must if you lift weights, and everyone MUST lift weights." Pavel takes us through a series of stretches that include upper and lower body movements. These are centered on precise positioning, breathing and contraction. Performing these exercises along with the tape I was surprised at how effective they were. AMAZINGLY, this worked for me IMMEDIATELY (up to my limit of course). In the space of a few minutes I was stretching into areas I could not venture during my many yoga classes. Pavel describes all facets of his program in detail, and he also explains why and why not to do certain movements. The stretches start in specific positions, then you contract your muscles, and then you release, it really works. I never thought that proper breathing could be the key to stretching but Pavel shows us it is. There are over 20 (upper and lower body) relax into stretch drills including the cobra stretch, good mornings, dropping forward, arm stretches, neck stretches, hip stretches etc. Pavel also holds seminars throughout the country, and I would gladly pay to take private lessons from him. Not only is this a great tape for people who have difficulty stretching and wish to increase their flexibility almost immediately, it is a perfect companion to his book of the same name." —WR, realfighting.com, July 2002
Furey "John Du Cane has created a good tape for learning some basic qigong practices. The instruction is clear and easily understood. The Bliss qigong movements are clearly explained in this tape, and are appropriate for beginners or experienced practitioners. Instructions are given in a logical fashion and at a pace that anyone can follow. His teaching style is gentle and the movements are not difficult to learn. His delivery is even and his manner inspires confidence. Along with teaching the movements, he includes information about qi and how it feels and functions in context of the exercises. There is not a lot of flash and glitter in the presentation, just straightforward instruction as if you were in the room with your teacher. This tape is easily among the best I have seen in the genre, and I would not hesitate to buy more of John Du Cane's works. I find the quality of his instruction to be in the same league as that of Ken Cohen and Chunyi Lin." Jon Norris, La Grande, OR ABOUT THE AUTHOR John began his Qigong and Tai Chi practice in 1975. His teachers include Master Chiu, the official representative of the Yang Family in Europe, Grandmaster Choi, Master Shou-Yu Liang, Professor Chen, Terry Dunn, Paul Dillon, Stuart Olson, and Ken Cohen. Since 1990, John has owned Dragon Door Publications, a mail order house and publisher for books and videos on qigong, healing, and internal martial arts. John regularly hosts major qigong teachers in the Twin Cities for workshops and qigong certification programs. John has taught qigong at the Northwest College of Chiropractic, the Institute for Renewing Community Leadership, Minnesota Center for Shiatsu Studies, The Marsh, The Open U, and Newbridge Wellness Center. John's illustrated form guide for Animal Frolics Qigong is available from Dragon Door Publications. To receive further information about John Du Cane's qigong classes and workshops call him directly at: 651-487-3828 or email him at: dragondoor@aol.com. Achieve greater serenity, balance and harmony with the Crane Frolic Qigong program Video DVD 41 minutes Serenity Qigong An Instructional Guide to The Crane Frolic With John Du Cane Discover: * How to absorb qi from the universe for self-healing * How to extend your qi beyond your own body * How to develop balanced leg strength * How to heal your lungs John Du Cane presents proven qigong techniques in a slow, follow-along format designed to optimize learning, without having to constantly rewind and review. 1. Improve your metabolism, digestion, and elimination - for weight control, more youthful appearance, and higher, longer-lasting energy. 2. Stimulate the lymph system - for a stronger immune system. Be less susceptible to the flu or colds and recover faster if you do get sick. 3. Improve your circulation - alleviating conditions such as arthritis and chronic fatigue. 4. Build stronger, more durable bones. 5. Give your internal organs an inner massage - retarding the aging process by restoring your organs to peak efficiency. 6. Increase oxygen in the tissues - reducing tensions, blocks and stagnant energy. 7. Lubricate the joints - for pain free movement and greater flexibility. 8. Soothe the nervous system - for feelings of contentment and serenity. Also available as part of the Qigong Longevity Program (Video or DVD) The set includes the Bliss, Serenity, Power and Vitality videos. Priced as a set for a saving of $12.00 over the products purchased separately. "Do You Glide Through Your Day Purring with the Pleasure of Being Alive - Or Is Life a Constant Struggle Against Stress, Fatigue and Pain?" * Recharge body, mind and spirit with the Five Animal Frolics - a total qigong system for buoyant health and radical well being. * Discover how to rapidly release stress and be a fountain of energy using the simple but amazingly effective techniques of Tai Ji Qigong. * Invigorate yourself with dynamic moves, strengthening and toning every major muscle. * Sculpt a lean, supple body that moves with surprising agility and grace. * Instantly feel better any time you want - pulse with vitality in every cell. * Reap the remarkable healing benefits and grounded power of Standing Qigong. * Stay calm, collected and quietly meditative whatever the madness around you. * Supercharge your immune system - and rebound quickly from any health challenge. * Absorb the full radiance of life with keener, finer senses. "I felt completely centered, focused, relaxed and at peace, all accompanied by a vibrant sense of energy and well being." "I can't recommend John Du Cane's course highly enough. John has a wonderful presence as an instructor and presents the methods in an informative, easy to follow manner. The effects of the practice were immediate for me. By the end of each session I experienced a very unique combination of sensation: I felt completely centered, focused, relaxed and at peace, all accompanied by a vibrant sense of energy and well being. I discovered how truly wonderful it is possible to feel on a daily basis. Anyone looking for a way to enhance their life and energy owes it to themselves to take this course." Cheri Louck, Minneapolis, MN "The benefits of "Five Animal Frolics Chi Kung" are astounding. " "One of the keys to success in life (as well as combat) is the ability to stay relaxed and focused. Many people struggle with this issue. I have seen people who are great practice athletes, but when competition time arrives, they become their worst nightmare. They get nervous and don't know how to channel this energy. The same is true in almost any endeavor. Knowing how to channel nervous energy is a skill, and so is keeping your body relaxed. Even while you're reading this message, I'm sure most of you are using muscles that don't need to be doing anything. I'm also sure that most of you aren't breathing as deeply as you could be or should be. One thing that I have greatly benefitted from over the years is the study of chi kung or deep breathing exercises. I have done these exercises while holding still postures and I have done them while moving. It doesn't matter which way you do them, all that matters is that you are moving the energy in your body while staying relaxed and focused. Recently I watched a NEW set of videotapes, produced by John DuCane, on what is called "Five Animal Frolics Chi Kung." I tried to watch the tapes first to get an idea of what was on them, but it didn't take long for me to stop watching and start participating. Watching how gracefully John moved from one position to the next, and how relaxed he was, really got me thinking about how I needed to improve upon this skill as well. I especially liked the set of movements based upon the bear and the monkey. Really awesome. These movements generate POWER, that's for sure. I highly recommend these tapes. You can read more about them at John's website, http://www.dragondoor.com. Go there today and find out how to relax, reduce stress, increase power and energy, eliminate aches and pains, increase circulation and so on." Matt Furey "John Du Cane has taken an ancient Chinese system, developed almost 2,000 years ago, and put together a practical and workable Qigong program for today's modern lifestyles. The Five Animals Frolics Qigong system is a series of exercises developed by ancient physicians that combines principles of Chinese medicine with shamanic healing systems. Its goal is to combine a wide range of movement, special breathing patterns, and visualization to awaken the internal power of self-healing. John Du Cane gives a strong demonstration of The Five Animals Frolics and clear instruction on each of these exercises that is beneficial to those beginning Qigong, as well as to seasoned practitioners." Rob Bracco, Editorial review for Amazon.com Item #V82 $29.95 Video 41 Minutes Item #DV012 $29.95 DVD 41 Minutes ABOUT THE AUTHOR John began his Qigong and Tai Chi practice in 1975. His teachers include Master Chiu, the official representative of the Yang Family in Europe, Grandmaster Choi, Master Shou-Yu Liang, Professor Chen, Terry Dunn, Paul Dillon, Stuart Olson, and Ken Cohen. Since 1990, John has owned Dragon Door Publications, a mail order house and publisher for books and videos on qigong, healing, and internal martial arts. John regularly hosts major qigong teachers in the Twin Cities for workshops and qigong certification programs. John has taught qigong at the Northwest College of Chiropractic, the Institute for Renewing Community Leadership, Minnesota Center for Shiatsu Studies, The Marsh, The Open U, and Newbridge Wellness Center. John's illustrated form guide for Animal Frolics Qigong has just been released by Dragon Door Publications. To receive further information about John Du Cane's qigong classes and workshops call him directly at: 651-487-3828 or email him at: dragondoor@aol.com. Master power, strength and internal energy with the Bear and Tiger Frolic Qigong program Video DVD 41 minutes Power Qigong An Instructional Guide to The Bear and Tiger Frolics With John Du Cane Discover: * How to develop power and strength * How to generate coiling energy * How to develop a strong root The Bear is a great winter exercise. Slow, ponderous, but very strong, it warms the body, strengthens the spleen, and builds vitality. The Bear's twisting waist movements massage and invigorate the kidneys. The Bear is an excellent preventive against osteoporosis, as it is known to fortify the bones. The dynamic Tiger builds great power, strengthening your waist, sinews, and kidneys and developing you internally. John Du Cane presents proven qigong techniques in a slow, follow-along format designed to optimize learning, without having to constantly rewind and review. 1. Improve your metabolism, digestion, and elimination - for weight control, more youthful appearance, and higher, longer-lasting energy. 2. Stimulate the lymph system - for a stronger immune system. Be less susceptible to the flu or colds and recover faster if you do get sick. 3. Improve your circulation - alleviating conditions such as arthritis and chronic fatigue. 4. Build stronger, more durable bones. 5. Give your internal organs an inner massage - retarding the aging process by restoring your organs to peak efficiency. 6. Increase oxygen in the tissues - reducing tensions, blocks and stagnant energy. 7. Lubricate the joints - for pain free movement and greater flexibility. 8. Soothe the nervous system - for feelings of contentment and serenity. Also available as part of the Qigong Longevity Program (Video or DVD) The set includes the Bliss, Serenity, Power and Vitality videos. Priced as a set for a saving of $12.00 over the products purchased separately. "Do You Glide Through Your Day Purring with the Pleasure of Being Alive - Or Is Life a Constant Struggle Against Stress, Fatigue and Pain?" * Recharge body, mind and spirit with the Five Animal Frolics - a total qigong system for buoyant health and radical well being. * Discover how to rapidly release stress and be a fountain of energy using the simple but amazingly effective techniques of Tai Ji Qigong. * Invigorate yourself with dynamic moves, strengthening and toning every major muscle. * Sculpt a lean, supple body that moves with surprising agility and grace. * Instantly feel better any time you want - pulse with vitality in every cell. * Reap the remarkable healing benefits and grounded power of Standing Qigong. * Stay calm, collected and quietly meditative whatever the madness around you. * Supercharge your immune system - and rebound quickly from any health challenge. * Absorb the full radiance of life with keener, finer senses. "I felt completely centered, focused, relaxed and at peace, all accompanied by a vibrant sense of energy and well being." I can't recommend John Du Cane's course highly enough. John has a wonderful presence as an instructor and presents the methods in an informative, easy to follow manner. The effects of the practice were immediate for me. By the end of each session I experienced a very unique combination of sensation: I felt completely centered, focused, relaxed and at peace, all accompanied by a vibrant sense of energy and well being. I discovered how truly wonderful it is possible to feel on a daily basis. Anyone looking for a way to enhance their life and energy owes it to themselves to take this course. Cheri Louck, Minneapolis, MN "The benefits of "Five Animal Frolics Chi Kung" are astounding. " "One of the keys to success in life (as well as combat) is the ability to stay relaxed and focused. Many people struggle with this issue. I have seen people who are great practice athletes, but when competition time arrives, they become their worst nightmare. They get nervous and don't know how to channel this energy. The same is true in almost any endeavor. Knowing how to channel nervous energy is a skill, and so is keeping your body relaxed. Even while you're reading this message, I'm sure most of you are using muscles that don't need to be doing anything. I'm also sure that most of you aren't breathing as deeply as you could be or should be. One thing that I have greatly benefitted from over the years is the study of chi kung or deep breathing exercises. I have done these exercises while holding still postures and I have done them while moving. It doesn't matter which way you do them, all that matters is that you are moving the energy in your body while staying relaxed and focused. Recently I watched a NEW set of videotapes, produced by John DuCane, on what is called "Five Animal Frolics Chi Kung." I tried to watch the tapes first to get an idea of what was on them, but it didn't take long for me to stop watching and start participating. Watching how gracefully John moved from one position to the next, and how relaxed he was, really got me thinking about how I needed to improve upon this skill as well. I especially liked the set of movements based upon the bear and the monkey. Really awesome. These movements generate POWER, that's for sure. I highly recommend these tapes. You can read more about them at John's website, http://www.dragondoor.com. Go there today and find out how to relax, reduce stress, increase power and energy, eliminate aches and pains, increase circulation and so on." Matt Furey "John Du Cane has taken an ancient Chinese system, developed almost 2,000 years ago, and put together a practical and workable Qigong program for today's modern lifestyles. The Five Animals Frolics Qigong system is a series of exercises developed by ancient physicians that combines principles of Chinese medicine with shamanic healing systems. Its goal is to combine a wide range of movement, special breathing patterns, and visualization to awaken the internal power of self-healing. John Du Cane gives a strong demonstration of The Five Animals Frolics and clear instruction on each of these exercises that is beneficial to those beginning Qigong, as well as to seasoned practitioners." Rob Bracco, Editorial review for Amazon.com Item #V83 $29.95 Video 54 Minutes Item #DV013 $29.95 DVD 54 Minutes ABOUT THE AUTHOR John began his Qigong and Tai Chi practice in 1975. His teachers include Master Chiu, the official representative of the Yang Family in Europe, Grandmaster Choi, Master Shou-Yu Liang, Professor Chen, Terry Dunn, Paul Dillon, Stuart Olson, and Ken Cohen. Since 1990, John has owned Dragon Door Publications, a mail order house and publisher for books and videos on qigong, healing, and internal martial arts. John regularly hosts major qigong teachers in the Twin Cities for workshops and qigong certification programs. John has taught qigong at the Northwest College of Chiropractic, the Institute for Renewing Community Leadership, Minnesota Center for Shiatsu Studies, The Marsh, The Open U, and Newbridge Wellness Center. John's illustrated form guide for Animal Frolics Qigong is available directly from Dragon Door Publications. To receive further information about John Du Cane's qigong classes and workshops call him directly at: 651-487-3828 or email him at: dragondoor@aol.com. Improve flexibility, stretch and joint mobility, enhance your vitality with the Deer and Monkey Frolics Qigong program Video DVD 43 minutes Vitality Qigong An Instructional Guide to The Monkey and Deer Frolics With John Du Cane Discover: * How to flood your system with warming qi. * How to quickly improve your muscle tone. * How to develop strong, mobile joints. John Du Cane presents proven qigong techniques in a slow, follow-along format designed to optimize learning, without having to constantly rewind and review. 1. Improve your metabolism, digestion, and elimination - for weight control, more youthful appearance, and higher, longer-lasting energy. 2. Stimulate the lymph system - for a stronger immune system. Be less susceptible to the flu or colds and recover faster if you do get sick. 3. Improve your circulation - alleviating conditions such as arthritis and chronic fatigue. 4. Build stronger, more durable bones. 5. Give your internal organs an inner massage - retarding the aging process by restoring your organs to peak efficiency. 6. Increase oxygen in the tissues - reducing tensions, blocks and stagnant energy. 7. Lubricate the joints - for pain free movement and greater flexibility. 8. Soothe the nervous system - for feelings of contentment and serenity. Also available as part of the Qigong Longevity Program (Video or DVD) The set includes the Bliss, Serenity, Power and Vitality videos. Priced as a set for a saving of $12.00 over the products purchased separately. "Do You Glide Through Your Day Purring with the Pleasure of Being Alive - Or Is Life a Constant Struggle Against Stress, Fatigue and Pain?" * Recharge body, mind and spirit with the Five Animal Frolics - a total qigong system for buoyant health and radical well being. * Discover how to rapidly release stress and be a fountain of energy using the simple but amazingly effective techniques of Tai Ji Qigong. * Invigorate yourself with dynamic moves, strengthening and toning every major muscle. * Sculpt a lean, supple body that moves with surprising agility and grace. * Instantly feel better any time you want - pulse with vitality in every cell. * Reap the remarkable healing benefits and grounded power of Standing Qigong. * Stay calm, collected and quietly meditative whatever the madness around you. * Supercharge your immune system - and rebound quickly from any health challenge. * Absorb the full radiance of life with keener, finer senses. "I felt completely centered, focused, relaxed and at peace, all accompanied by a vibrant sense of energy and well being." "I can't recommend John Du Cane's course highly enough. John has a wonderful presence as an instructor and presents the methods in an informative, easy to follow manner. The effects of the practice were immediate for me. By the end of each session I experienced a very unique combination of sensation: I felt completely centered, focused, relaxed and at peace, all accompanied by a vibrant sense of energy and well being. I discovered how truly wonderful it is possible to feel on a daily basis. Anyone looking for a way to enhance their life and energy owes it to themselves to take this course." Cheri Louck, Minneapolis, MN "The benefits of "Five Animal Frolics Chi Kung" are astounding. " "One of the keys to success in life (as well as combat) is the ability to stay relaxed and focused. Many people struggle with this issue. I have seen people who are great practice athletes, but when competition time arrives, they become their worst nightmare. They get nervous and don't know how to channel this energy. The same is true in almost any endeavor. Knowing how to channel nervous energy is a skill, and so is keeping your body relaxed. Even while you're reading this message, I'm sure most of you are using muscles that don't need to be doing anything. I'm also sure that most of you aren't breathing as deeply as you could be or should be. One thing that I have greatly benefitted from over the years is the study of chi kung or deep breathing exercises. I have done these exercises while holding still postures and I have done them while moving. It doesn't matter which way you do them, all that matters is that you are moving the energy in your body while staying relaxed and focused. Recently I watched a NEW set of videotapes, produced by John DuCane, on what is called "Five Animal Frolics Chi Kung." I tried to watch the tapes first to get an idea of what was on them, but it didn't take long for me to stop watching and start participating. Watching how gracefully John moved from one position to the next, and how relaxed he was, really got me thinking about how I needed to improve upon this skill as well. I especially liked the set of movements based upon the bear and the monkey. Really awesome. These movements generate POWER, that's for sure. I highly recommend these tapes. You can read more about them at John's website, http://www.dragondoor.com. Go there today and find out how to relax, reduce stress, increase power and energy, eliminate aches and pains, increase circulation and so on." Matt Furey "John Du Cane has taken an ancient Chinese system, developed almost 2,000 years ago, and put together a practical and workable Qigong program for today's modern lifestyles. The Five Animals Frolics Qigong system is a series of exercises developed by ancient physicians that combines principles of Chinese medicine with shamanic healing systems. Its goal is to combine a wide range of movement, special breathing patterns, and visualization to awaken the internal power of self-healing. John Du Cane gives a strong demonstration of The Five Animals Frolics and clear instruction on each of these exercises that is beneficial to those beginning Qigong, as well as to seasoned practitioners." Rob Bracco, Editorial review for Amazon.com Item #V84 $29.95 Video 43 Minutes Item #DV014 $29.95 DVD 43 Minutes ABOUT THE AUTHOR John began his Qigong and Tai Chi practice in 1975. His teachers include Master Chiu, the official representative of the Yang Family in Europe, Grandmaster Choi, Master Shou-Yu Liang, Professor Chen, Terry Dunn, Paul Dillon, Stuart Olson, and Ken Cohen. Since 1990, John has owned Dragon Door Publications, a mail order house and publisher for books and videos on qigong, healing, and internal martial arts. John regularly hosts major qigong teachers in the Twin Cities for workshops and qigong certification programs. John has taught qigong at the Northwest College of Chiropractic, the Institute for Renewing Community Leadership, Minnesota Center for Shiatsu Studies, The Marsh, The Open U, and Newbridge Wellness Center. John's illustrated form guide for Animal Frolics Qigong has just been released by Dragon Door Publications.