Participants should wear comfortable workout clothes. The classes start off with a set of warm-up exercises, such as breathing, relaxation and flexibility exercises.

The goal of Systema is to deal with tensions, relieve yourself of stress and relax your body.

You will learn how to roll and fall correctly, move on the ground and link the different levels by hands-on exercises. Play is one of the basic principles of every class. Having fun means being free.

Working in pairs or groups is an integral part of every class. Massages, i.e. relaxation techniques, allow you to become aware of your body.

At the end of every class, all the participants sit down in a circle and share their feelings and ideas.