Please read the following Guidelines and fill in the Questionnaire.

1. Tell an instructor about your injuries or any conditions.

2. Warm up before using Pravilo and also on it (wave, lift, explore the range of motions).

3. Avoid pain and risky movements, especially those that could affect injured parts of the body. Do it in such a way that you feel happy and comfortable stretching your tissue.

4. 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 lifted.

5. Start with slow, gentle movements; avoid sudden or jerky movements at the start of the session. Pravilo can help you heal some injuries, but it isn't recommended for serious injuries. If you are unsure if your condition allows you to train on Pravilo, please consult with your doctor.

6. If you experience any unusual feelings or pain, immediately change your position (turn) and inform the instructor.

7. Keep your fist closed. If you open your fist, you fall! When your fingers are weakening to hold the straps or your foot is sliding out, inform the instructor immediately! Don't risk falling. On the rotating bars, in an emergency, you can release one hand to support yourself, release the other, and free yourself from the Pravilo. 

8. Do not resist Pravilo. Accept it. Let it expand you.

9. Actively expand. Enhance the effect of Pravilo by consciously expanding your body, mind, and peripheral vision. Visualise yourself as the Sun glowing in all directions.

10. Become aware of free breathing. Move through breathing. Do not hold or suppress your breathing.

11. Try to be as relaxed as possible. Be aware of your tension.

12. Be playful. Smile.

13. Flow. Keeps the body and mind in a state of fluidity.

14. Listen to your body. Suspending for the first time on Pravilo will help you diagnose weaknesses and imbalances where your tissue is shortened.

15. 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. It is recommended that Pravilo be practised on an empty stomach.

16. After Pravilo, take your time and let the feeling subside. 

17.  The release experience can evoke an emotional reaction (cry, laugh, shake, energy orgasm). Let the reactions happen, don't try to control them or suppress them.

18. Please remove your jewellery and watches and bring socks.

19. Pravilo is one of the traditional Cossack and Systema training methods. The aim is to learn to open and expand, and close and contract consciously.

20. Read Contraindications for full lifting.

I have read and understood the guidelines and contraindications, and I accept responsibility if I use Pravilo without following the instructions.