Principals based practice

I believe in a practice that do not relay on the teacher.

I call this practice: principle based practice.

You see today the dynamic is a little bit different, today the practice is more teacher dependent. In this dynamic the student comes regularly to the teachers class, and the teacher teach all kinds of sequences.

Both the students and the teacher lose in this dynamic.

This dynamic, deprive the student imagination and independence, the teacher also is being damaged because he is spending his valuable time teaching the students something the student can learn by himself. What a waist of time.

Don’t get me wrong, I’m not against teaching, I’m against dependence...

Principle based practice is a much more fair way of teaching, to both sides. Once you learn the principals you no longer dependent on the teacher, because you know How and Why it works! 

And that is why I am so fascinated with the fundamentals. 

Think about it, how much time it will take you to find the right strategies by yourself? Research shows that it takes 10,000 hours to master a skill which means 8 hours a day, 5 days a week, for 5 years…

I’m not saying it’s impossible, but, it is just a long process of trial and error in which people most likely get injured, waist a lot of time and energy.

That’s where I believe the teacher is highly valuable, he can shave years of trial and error and provide with valuable strategies.

My goal is to reach anyone I can all over the world, breakthrough that physical barrier plus providing with all the strategies you need to move and progress in an incredible speed.

That’s the meaning of the quote: ”A true Master is not the one with the most students, but one who creates the most Masters” 

Teach a man to fish, feed him for a lifetime,

Teach a man the principles and you will have a free thinker, a master.

On this note I want you to remember one thing- look for core ideas, for wisdom. We are drowning in information and really what we need is real valuable knowledge.

Look for the fundamental the principles.


Before we dive into the material and exercises, I would like to thank you for the time and thought that you are going to invest in this book tutorial. I wrote this book with the purpose that you take away something significant, therefore I hope this book will give you real value. 

I would like to give a brief overview of how I got to what I was going to reveal. In addition, I would like to show you the purpose of the exercises and how to approach them. 

I have started my journey in Capoeira, where I practiced for seven years As a 10 year old boy. Capoeira opened the door for me to an amazing world of movement. I always dreamed of fulfilling myself in different ways, although Capoeira has infinite variations it is still limited, like almost every area that has definition. In Capoeira, for example, is not allowed to touch the floor with the batt because In the past, capoeira played in white clothes as part of the tradition, and therefore it was "forbidden" to fall. Because then everyone will see that you got dirty and you lost the battle. 

This practice prevents the capoeiristas from practicing lying motion. So I never practiced crawling rolling atc.This understanding opened up to me the fact that every field has its own movement boundaries, as a result, prevents the practitioner from moving in certain variations that may be essential for the practitioner. 

Over time, I felt need to explore other fields. I discovered an amazing world of different patterns of movement and what is interesting is that the more I focused on areas such as yoga, martial arts, gymnastics, I saw that patterns of movement are repeated over and over again in different variations. 

As time went by and as I deepened in these practices I discovered there was patterns on which everything is built. It was an amazing discovery for me, and also very frightening. I thought my journey was over, because I understood the source of my passion, and a part of the mystery had expired. 

For a period I left what I was doing. I was not so interested in training and nothing else either. I was so invested in the practice that nothing else was existed for me. 

After I calmed down, I have realized that this is a groundbreaking understanding that may serve thousands of people professional athletes and the general public as well. 

Athletes will benefit by adding new varieties of movement possibility to their practices, and the general public will benefit by creating efficient movement patterns in their day to day life. 

Still I had a lot of questions in my mind, things were still vague ,for example, I don’t understood is why so many coaches teach choreography and not the principles upon which all these disciplines are built. When I went to -BJJ I learned a routine of attack and defense, a variation of development, when I was in Capoeira, I learned a routine of development, when I went to a modern class, it was all the same. 

It reminds me of the blind who tried to describe how an elephant looks like, each of them touch another part of the elephant, only in this case I had a sense that the masters keep the elements upon which all these disciplines are built for themselves like: "the frog structure" ,"centers and supports", "sumption of forces", “low friction”,“kinetic potential” and few more, and reveal another part of the elephant in forms of exercises but not the whole elephant - the principals on which those exercises were built. 

Teachers want the trainees to be dependent on them, once you teach the principles, you have nothing more to teach. Because the trainee can discover all the other variations if he sticks to the principles but in this way the coach will be out of business very soon. That is why it is not profitable to expose the whole elephant. 

Once you do not understand the principle, you do the technique only because that's what the teacher said without a principals on which the techniques were built. 

Another equally important problem is that we do not learn the right and full patterns in order to perform daily activities, such as getting up from the floor, each time a child will do it differently [of course when we do not turn his attention to this]. This creates a situation in which motor movements are wrong and there is no one who can correct those children when they make mistakes. It is important to understand that these patterns continue with us onward to adult life and expressed as aches and pain. 

why pain? When patterns of movement become fixed, they begin to shrink, the reason is that the person who performs them invests less and less energy in their performance And he becomes more and more ignorant in movement terms, while he is still young he can compensate with the muscles but after a while he is left to is the ability to organize the body effectively, and that is important at the end of the day if you know how to organize the body with minimum effort 

Another reason is that some sports focus on a certain action such as hitting a ball, so practice will include less stretching in the forms of bridges. Which causes overuse of a certain part of the body and neglect of another part. This is a different form of what we talked about before, the difference is that professional sports spend so much time in one movement, that the rest of the elements are easily abandoned 

The method of natural movement has a big impact already and it is keep on growing 

Athletes and the younger generations have learned to take advantage of the body more effectively by learning to use the body structure rather than to rely on the muscles. A combination of Bio-mechanical arrangement and creating kinetic energy, and understanding the correct mechanical arrangement of the body, allowing this energy to continue to flow and creates a fluid movement of the body. 

Part of my journey as a coach, and my exposure to diverse audiences, from children aged 3 to pro athletes who represent the state of Israel and to older people suffering from various problems. Has exposed me to the fact that natural motion research is suitable for all audiences. 

This is why I am so sure that this work will revolutionize the coming years, the way we understand fitness, movement, sports, work environment and all field that fits under the umbrella of - movement. 

That is why I am so excited to introduce this book tutorial, although this tutorial book is the tip of the iceberg from my research field that deals with natural movement.

The silent war under our nose 👃

In today’s world there’s so many stimulations and today it’s about our attention!

It’s a silent war, of individuals, corporations and politicians all of them what only one thing - our attention.

The danger of leaving in reaction 

Think about it, when a kid is crying, you say look what a big bird 🐦and the child suddenly forget about crying, because his attention has been captioned by the new object.

We are not different than this cute little kid, in fact, I see us as grown up kids, the same psychology, more sophisticated game.

And that is how we loose control over our lives.

What a cool shoes 👞, what a nice car 🚗, where did you bought this jacket 🧥? Look at this politician...

But it’s not ending there, we are cycling in this noise looking for something to relay on, some anchor that will bring back this inner peace, this unique connection to ourselves.

From reactivity to proactivity 

As a teacher I have nothing to teach you, I see my role as a director of attention, because where attention goes energy flows and what gets energy grows.

I want you to remember this one: “where attention goes energy flows and what gets energy grows”

Because if you do it will change your life on all levels 

Think about it, I didn’t say anything new, all I did is shifted your attention and hopefully pulled you out of the social trance that we all part of.

My personal preference is movement. This is how I pull myself out for a second, but if you are different then me in this sense, use any practice that will pull you out of the herd.

Movement for me is a practice of attention and being proactive about what we do, being sensitive to the Hunches you get... And I bet you feel this unique feeling right now - this resonation to the universal truth. 

I will say one more thing, look for a practice that established on core natural principles of the human psychology. One that using those principles to enhance your life.

This is the key to our internal liberation.

The Should

Erase the “should” from the mind and ask if I had everything, would I be doing the same things I’m doing now? If the answer is yes - congrats, but, If not, find what are those “should”s the literally in slave us to be running after imaginary rewards.

ask what are those “should”s might be running your life?
Those “should”s might be:

“I should get more money?”
“I should train to be more fit”
“I should study”

Each of those “should”s promising a reward if the person reach the promised end, by answering those question we might find the core internal motivators of our action, and finally realize what is running us. The reward might be hidden from us and it mostly a unconscious reaction, kind of a routine that we might be looping through every day without realizing the cause:

”I should get more money, reward: it will set me free to do what I want”
“I should train to be more fit, reward: it will help me to find a romantic partner”

what is the message we convey with the actions when we follow the should? If I “should” do something to get it means that I don’t have it, therefore, confirming the absence of the the disiere, basically saying with the actions “I don’t have”. If a person is trying to create happiness he confirm by his action the absence.

But, there are people that getting more money by working harder, and people that finding a romantic partner by improving their look, so what is the nuance idea that I'm trying to convey here?

“It's not the what, it's the why that matters.”

The intention is more important than the action, the action can be the same but the intention can change the result, for instance: two man with the same chances can approach you and say the same thing, one comes with the intention that he want something from the you, the other approach with the intention of giving, as if he wants to invite you to the best party.

It's pretty obvious that the first person might invoke the internal alarm as if he wants to steal something, and the response to his offer will be avoid by any means possible ,sometimes, without even listen to him, on the contrary, for the other one the receptivity will be much more higher, just because the difference of their internal dialog.

The difference between the whay is:

In the first case the person acting from the the absence: if you don't come it would be less fun for him. Basically trying to avoid pain.

The second person acts from increasing the fun: if you come, you will enjoy more then being here. He already is enjoying and he just offering to share the enjoinment with you.

Of course this demonstration reflects in many aspects of life, financial, social, those  inner believes shows that if the doing comes because the want to fill the emptiness, you confirming by your actions the absence of your desires. But if it comes from a place of abundance, initiating from the core belief that you already have the things you want to achieve it flips everything around.

The question that probably arising in your mind is: “what do you mean when you say abundance? I should imagine myself rich, and then I will become rich?” the answer is yes, but it's half of the truth. The point is that all those “should”s doesn't aiming on the money, the partner, the car and so on.


The reason you want all those thing is because you think they will improve the way you feel. But it's the exact opposite, those things originating from happiness, those are the result of being happy, rather then trying to invoke happiness by the money, the partner, the car or whatever.

In conclusion,by trying cause happiness by achieving external possessions, the person might rely on the side effect of happiness. Those side effects are the things that we attract by being happy in first place.


define where is your origin, is it dependent on the external events to invoke happiness physical manifestation is the result of happiness.


Ideas are contagious, once you adopt an idea, it’s altering your behavior in all aspects of life.

If you put a drop of poison in a container, all the water in the tank will be infected, the same principle works in our brain. Once one habit or pattern of thought is change, it changes the whole composition of our beliefs and behavior patterns.

we all start, from a blank page as infants, but as life progress we split from the natural ways, and follow the path of society, which put us at schools, tell us to sit and shut our mouths. Through this book we will elaborate on the ways to reconnect again with the natural path, and the implications of that.

Those epiphanys came to me as a result of exploration of seemingly different aspects of life. the physical, the internal and the social. I was examining the most efficient ways to move in various dynamics, as well as the habits of success and the best way for me to fit in the complex dynamics of society.

This different exploration made me to try different approaches in movement. One day I thought: “what if I try to imitate nature in my practice?”. By imitating natural qualities in movement we are installing those principles to the subconscious, and gaining the experiential knowledge, provided with instant feedback which increasing the learning process immensely.

Although it's easier to grasp those principles by starting with the one with the highest volume - body earth dynamics [movement], it still possible to approach in a different order then presented here, which will be discussed later in the book.

Movement playing highly important role which is developing sensitivity for the easiest path of organizing the body in the dynamics of motion. The force of gravity, is “attraction” in its highest amplitude, once a person get sensitive to the “dance” that happened between him and the attraction of planet earth it opens to them learn much more subtle dynamics.

Those subtle dynamics that occurs mostly inside your head - how you relate to yourself, and between human being - how do you relate to other people.

Those subtle dynamics are also the things that will help you to “find” yourself, which is mostly referred to finding your unique path - the path of the least resistance the way you fit in this world and how do you organize yourself in the complex dynamic of life.

In the movement manual I’m elaborating in depth on the dynamics between you an the force of gravity, when we imitate nature, we "identify" with natural qualities and learn the qualities of nature through experience. Life is engagement, for this reason you will have no use out of knowledge that is not came to you out of engagement with life therefore - Experiential learning is key.

Once we grew older we sometimes adopting behavioral patterns of our environment, or in other words falling to social conditioning, which is not always the natural way for us - the path of the least resistance. Those patterns are ideas - limiting beliefs, norms, behavioral patterns, habits that prevent us from growing, and expressing our unicality.

those patterns are filters by which we interpret reality and as a result we form a certain behavior according to those patterns of thinking.

The three main forces that is acting upon us:

gravity - physical:

the biggest object that pull us the strongest is planet earth -The ability to move efficiently is the ability to differentiate between tension and relaxation, efficiency is elegancy as many masters described it: “the doing without doing”. The intelligence of organizing the body in relation to gravity plays highly important role in our ability to survive. improving the efficiency of organizing the body it will also reflect on internal processes and make us much more sensitive to the subtle dynamics.

internal\ mental - feelings:

Dealing with our emotion it's not always the easiest thing, due to the fact the we might not understand them very clearly. The interaction with the force of gravity can be analigus to interacting with the forces inside of us, they similar but in different form and intensity, dealing with stress, for example, is managing the tension in a similar way we deal with the compression of gravity by finding the best paths, also referred as “finding yourself”\“being true to yourself” or - The Path Of The Least Resistance, the fitting of your unique self infinite dynamics of life.

external - social:

realizing who you are will put you in place that you believe that you belong and make people treat you the way you think you deserve.

In general, to survive we have to find the best ways to collaborate with three main forces, deal with them in a way that minimize the energy investment and increase the results - efficiency.

Efficiency is a side effect of developing sensitivity to levels of stress in the body, by identifying tension, and working consciously with scientific principles such as gravity, momentum, etc. The practitioner finds the most efficient ways to move in space.

Practice contributes to many levels:


  • The most effective ways of movement, allowing him to save energy for more important tasks.

  • Strengthening the body in all ranges of movement.

  • The flexibility of the body to the extent necessary for freedom of movement.

  • Synchronization of breathing and movement.

  • Coordination - the operation of all parts of the body in synchronization.

  • Equilibrium.


  • Learning - developing new connections in the brain.

  • Learning is based on experiences.

  • The change in physiology changes the inner state.

  • Changing the internal state affects the environment, and the way we interact with people.