A martial art built on breath
Systema is a practical training system that develops the body, mind and spirit through breath, relaxation, movement and awareness.
At East Anglia Systema, the goal is not simply to learn techniques. The goal is to become healthier, calmer, stronger and more capable in everyday life.
Students learn how to move without unnecessary tension, recover more quickly from stress, remain functional under pressure and develop practical self-defence skills in a safe and supportive environment.
The training is suitable for beginners and experienced martial artists alike. There are no belts, no grading systems and no competitions. Progress is measured through personal development rather than rank.
What makes Systema different?
Most martial arts begin with technique. Systema begins with the person.
Rather than teaching fixed responses to specific situations, Systema develops qualities that remain available regardless of the circumstances: calm breathing, relaxed strength, awareness and adaptability.
The aim is not to become dependent on techniques. The aim is to develop qualities that allow you to respond appropriately to whatever life presents.
The four principles
Systema is built around four connected principles.
Breath
Breathing is the foundation of all training. Students learn to use breath to manage stress, release tension, recover from exertion and remain calm during physical and emotional challenges. A calm breath supports a calm mind.
Structure
Structure is the organisation of the body. A relaxed body can absorb force, generate power and move efficiently. Training helps students identify and remove unnecessary tension so the body can function as it was designed to.
Movement
Movement should be natural. Systema develops balance, mobility and coordination through simple exercises that build awareness and freedom rather than rigidity. The body learns to move as one connected unit.
Form
Form is the practical application of breath, structure and movement. Students explore striking, self-defence, grappling, falling, recovery and control through cooperative training that develops skill without unnecessary aggression.
Health and wellbeing
One of the most distinctive aspects of Systema is its emphasis on health. The training includes breathing exercises, movement drills, self-recovery methods and partner work designed to support physical and mental wellbeing.
Most students notice better posture, less tension, improved sleep and a calmer response to stress within a few months. Many begin training for self-defence and remain because of the wider benefits they experience in daily life.
Practical self-defence
Systema includes practical self-defence training. Students learn how to remain calm during confrontation, manage fear, move efficiently and respond appropriately to physical threats.
The emphasis is on awareness, adaptability and maintaining control. The goal is not to dominate others. The goal is to protect yourself and those around you while remaining as calm and effective as possible.
A training environment for everyone
Classes are cooperative and welcoming. Beginners train alongside experienced practitioners. You do not need to be fit, athletic or young to start. The work adapts to the individual rather than forcing the individual to adapt to the work. Many students begin later in life and continue training for years.
The school
East Anglia Systema is led by Gareth Ashby and Andy Cefai.
Gareth has taught Systema across East Anglia for many years and continues to lead the weekly training programme. Andy returned to the UK after more than twenty-five years overseas, having helped build Systema communities in Japan and Singapore.
Both instructors are certified by Mikhail Ryabko and Vladimir Vasiliev, the two men who founded what we know today as Systema. The school stays closely connected to the international Systema community through regular training, seminars and visiting instructors. Read more about the founders.
Why train?
People come to Systema for many different reasons. Some want practical self-defence. Some want better health. Some want relief from stress. Some are experienced martial artists looking for a deeper understanding of movement and human performance.
Most discover that Systema becomes a long-term practice that continues to reveal new lessons year after year.
Systema has enabled me to recover from stubborn injuries that have plagued me for years, enabling new levels of freedom in my movement and thinking that I never thought were possible. Ryan Davis, counsellor and former international ultra-runner
Ready to experience it yourself?
Your first class is free. Wear comfortable clothing, bring a bottle of water and arrive a few minutes early. No previous experience is required.