Terre Pruitt's Blog

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Bow Stance – Nia 52 Moves

Posted by terrepruitt on October 10, 2009

Here is the bow stance.  Now there are a lot of practices and movement arts that do the bow stance—at least I knew it before I came to Nia, so . . . please keep in mind that I am presenting it as one of the Nia 52 Moves because we do it in Nia and that is what I teach primarily.

I consider this somewhat of a deep bow.  One does not need to come down this low.  Usually with the bow stance we are placing a leg back, placing the ball of our foot on the ground and leaving the heel up.  But there are times when we will step forward into a bow stance.  Even if we are stepping forward into the bow stance, we are leaving the heel of the foot that is in the back off the ground.  It is somewhat like a lunge, but the back foot remains on the ball of the foot.

The bow stance can be deep or not, and it can be a stance that we move quickly into or out of or a stance where we settle in and move our arms.  It all depends on the music and the workout routine.   It is great exercise for increasing balance and strength in the core and lower body.

Keep in mind that the feet are not in line.  There is stability by keep the apart, at least hip joint distance apart.

2 Responses to “Bow Stance – Nia 52 Moves”

  1. I love the bow stance. I used to despise it because it was one of the 52 moves that I just could not master. Then one day it just happened and I haven’t looked back since!!

    I’m delighted that you mentioned that the feet are not in line…I see folks in my classes doing that — stepping one foot back onto the ball, aligning it almost directly behind the other foot — and what happens? Imbalance…they teeter and totter and flap their arms to hold themselves up. I like to invite my students to step back into the bow stance, feet on two separate railroad tracks (which is as you say, hip width — or more apart).

    I like to experiment with bow stance, too. Taking the leg back and a little farther out to the side; or for more comfort in balancing, I’ll turn my front foot slightly in. I’ve become so comfortable with bow stance now that I can pulse lightly up and down, and the switch which foot is back. I like to challenge my bow stance!

    Thanks Terre. I love the photo of you…you’re so focused!!! You must be a Nia teacher for sure!!!!


    • I think that this picture is a bit deep, but, how I get my pics is I move around and then stop in the move I am trying to take a picture of so it is not a pose, and that is how I kept stopping . . . so . . . I could pose a less deep one.

      And “rail road tracks” is a good width too, but I was thinking that, for me that is kind of wide, so I was thinking, just hip JOINT width (not as wide as the hips, but just the joint) would not be too wide and not too difficult, yet give stability. But what it really is, is whatever is comfortable, but NOT toe to heel, right? So however far apart is comfortable and providing stability is the PERFECT way.

      I know that my width depends upon the move we are doing. But (again) with this move we are advising more on the improper width (toe to heel) than the correct width because everyone’s correct width is different. The correct width is the one that is stable, huh?

      And your ideas of experimentation is perfect. Wider, further back, toes in, toes out! Cool! Great way to increase strength and stability.

      Thank you for commenting and adding to much (as always) to my post!


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