Archive for the ‘Nia’ Category
Posted by terrepruitt on December 5, 2013
In the Nia 52 Moves there are moves clumped into groups. There are moves of the base, which involve the feet, such as Heel Lead, Releve, Closed Stance, Bow Stance, Slow Clock, Fast Clock, front kicks, side kicks, etc. There are upper extremities which include moves such as blocks, punches, sticks, chops, finger flicks, Creepy Crawlers and Catching flies. Then there is a group called the core which involves Pelvis, Chest, and Head. Two of the moves that are pelvic moves are Pelvic Circles and Hip Bumps. Two relatively easy moves, I am confident most people have done them in their life time. As I said easy, but they pack a wallop!
The Pelvic circle begins in A Stance (feet a little wider than shoulder width apart) and you move the hips in a continuous circle as if you are using a hula hoop. Just around and around. Circling the hips. Don’t forget to circle the hips in the opposite direction. With this move the arms are free to move in any direction and any way they want. This particular show belongs to the hips.
Hip circles are a common move both in dance and other exercises. It is good for the waist and hips.
The other pelvic move is the hip bump. In Nia we bump our hips in all directions not just to the side. So for the hip bump stand in the A stance and move your hip to the side, then the other side, and the front and back. A quick bump. This is an agility move with the quick start and stop. The arms involved in this are also freedance . . . they can do what they want.
Again, this move is not unique to Nia at all.
As with all the 52 moves there are ways to do them correctly while in practice. Practicing them and getting them in the body’s muscle memory help when we incorporate them into a routine. While doing both the Pelvic Circle and the Hip Bumps the arms are free to move, but it could be the arms have specific choreography tied to the moves in a routine. Also the hip bump is in general done in all directions, but in a routine it could be part of the choreography that the hip just goes to one side then the other.
I am pretty confident that many, many, many people have done the hip bump. It is a familiar move.
In the routine I am doing right now there is a hip bump or two. My favorite is to assign a feeling to them. Sometimes we do sexy hip bumps . . .kinda goes without saying. But we also do angry hip bumps, silly hip bumps, and dramatic hip bumps. Each of those hip bumps brings out a different movement and with each individual it is different. It is so fun to see people interpret the feelings and emotions in a common move like the hip bump.
So these are two moves that are grouped into the Core moves in Nia’s 52 moves. I think that you should get up right now and do some pelvic circles and hip bumps. Your hips will thank you.
So are either of these moves movements you have done before? When is the last time you bumped your hip? How about a pelvic circle? What would your angry hip bump look like?
Posted in 52 Moves (of Nia), Nia | Tagged: Bow Stance, Catching flies, closed stance, core, Creepy Crawlers, fast clock, finger flicks, Heel lead, Hip bump, hip circles, Nia, Nia class, Nia Practice, Nia routines, Nia's 52 Moves, Pelvic, pelvic circles, slow clock, upper extremities | Leave a Comment »
Posted by terrepruitt on December 3, 2013
I have students who come to Nia that amaze and inspire me. After Nia class recently I saw someone walk out of class I wish I had talked to before they left. But they left before I could make it over to them. But then when I left they were still outside. It was a new student so I was so happy to be able to say hello and get their name. I realized later that I didn’t introduce myself, but at least I got their name. Anyway, we were talking about their participation in Nia and they shared one of the reasons why. It reminded me that exercise is a great way to help against depression. There are studies and research that go a long way in proving that exercise does the body good when combating depression. This is the Holiday season and some people get depressed. So getting up and moving is a great way to keep the blues at bay. I was so happy to hear this student being proactive and not letting the circumstances that have been presented get them down.
Exercise increases the production of endorphins, it also DECREASES stress hormones. So TWO things working at once. The decrease in stress hormones AND the increase in endorphins. Endorphins are the chemicals that make you feel good. So exercise makes you feel good. Endorphins also act as natural pain killers working to mask pain. Sometimes pain is a symptom of depression so in addition to just feeling good you are not in pain — two ways you are feeling good.
According to WebMD, one study — way back in 2005 — revealed that “30 minutes of moderately intense exercise five days a week reduced symptoms of depression by nearly half after 12 weeks”. This study was done at the University of Texas Southwestern Medical Center.
Science Daily has a little article about how it is now believed that not only is exercise an effective way to treat depression it is also being considered as a way to prevent depression. Seems to me like that would be a given considering all the benefits one can receive from exercise. I mean, in addition to all the chemical reactions in the body you just have better stamina and/or mobility and/or strength and/or stability.
There is debate about what type of exercise, but what I am seeing is that it needs to affect the body . . . either get your heart pumping or your muscles changing. Both is fine too. It does not have to be extremely strenuous, but there should be a level of intensity that is not attained during your regular activities.
I would go out on a limb and say that most of us know exercise makes us feel better. I don’t think we need to read the studies that the researchers are writing. We have done it ourselves and KNOW without a doubt that working out makes us happy. I think that it helps even more if the workout is something you enjoy. But even if you are “doing time” on a treadmill it is better than sitting around.
So, again, I am so happily amazed by my students.
Often times the first thing that gets cut from a schedule when it starts to get busy is exercise. Don’t let that fall off your calendar.
What about you? Are you getting some exercise in? What type of exercise makes you happy?
Posted in Nia | Tagged: depression, endorphins, Holiday season, Nia, Nia class, Nia exercise, Nia participants, Nia students, Nia workout, Science Daily, stress hormones, University of Texas Southwestern Medical Center | 2 Comments »
Posted by terrepruitt on November 30, 2013
I am certain that I have mentioned the fact that Nia changes. Like many things it grows, it morphs, it improves, it changes, yet it remains the same. The basics stay the same. The core of it stays the same, but as time goes on it morphs. Sometimes it is the verbiage and the names of things, but it basically stays the same. It has been a year since I have taken the Nia Blue Belt Intensive. In that intensive we were given a Manual from August 2006 and while we were being trained we were told that a new manual was soon to be released along with some new ways of explaining, talking, and learning things. So part of what I quote here might be a little different from what is being taught now, but the idea and the process is the same. The process is Creating Space.
In an intensive, before every session we gather and create the space. This practice was discovered as something done in martial arts. Debbie Rosas and Carlos Rosas, the creators of Nia, recognized its value and brought it into Nia. It is the responsibility of the participants to create the space. It is the responsibility of trainers to hold the space.
The Blue Belt Manual states: “Creating space is the conscious act of preparing the environment, which includes your body.”
It is an incredibly powerful act that enables an individual and a group to become prepared for receiving. It is — at its core — coming into stillness. In preparation for creating the space we use a prescribed process. There is a schedule that is kept. A bell is rung seven to ten minutes before we are to start creating the space. This allows for people to wrap up any conversations they might be involved in and to do any last minute things that need to be done. Then there is a five minute bell and another one at one minute. Then, the students create a circle in which we sit quietly while we create the space. The things we do is quiet the mind, stop the inner dialog and just let the mind rest and become open to hearing and receiving the teaching that is about to happen. The body is also stilled. The emotions are balanced and not taking over. We are connected to our higher self . . . the manual says, “open, but you are not seeking at the moment”.
A main point is to not allow for distractions of any kind. No physical distractions . . . that is one reason why we sit still. No mental distractions . . .that is one reason why we stop the inner dialog and the thinking. All four bodies, Body-Mind-Emotion-Spirit (BMES), are stilled.
The space we create is “a way to set up an energy environment that supports your practice and learning.” It really is a very helpful and powerful tool to help with the learning process. We continue to sit in the space until the trainer interrupts us by thanking us.
I believe that many things could benefit from the creation of space; a meeting, family dinner time, Nia classes, a yoga practice, any exercise, and many more. I think it is a good idea sometimes to clear your head and body of distractions in order to concentrate fully on the “task” at hand. I know that for me this practice really works well in the intensives.
Is this something that you think you could benefit from? What types of tasks or activities do you think you could create space for?
Posted in Nia | Tagged: BMES, Body-Mind-Emotion-Spirit, Carlos Rosas, creating space, Debbie Rosas, inner dialog, martial arts, Nia, Nia Blue Belt, Nia class, Nia creators, Nia Intensives, Nia manual, Nia participants, Nia Practice, Nia sessions, Nia students, Nia trainers | 2 Comments »
Posted by terrepruitt on November 23, 2013
Bummer. I was so determined to remember every check in to the end of the year and, alas, I got distracted. Yesterday I forgot to post a Good Things Jar check in. It was supposed to be Goodie Jar – Check In #39. Sigh. I do hope you are still filling your Goodie Jar. I will only forgive myself because I was off doing things that actually are notable for the Good Things Jar! I was so excited to be subbing a Nia class in Santa Cruz and I ended up having such a beautiful day, that I just plumb forgot. We had a great focus in class, but I lost my blog focus when I arrived home. The plan is usually something like Nia, breakfast, chocolate, beach, home. This time we weren’t exactly sure of our plan. Turned out to be a fabulous day. As I said, one for the Goodie Jar.
I feel less wasteful when I have someone with me driving “over the hill”. If you live in the San Francisco Bay Area we often call going to the beach “driving over the hill”. It is about a 40 mile drive and–depending on the traffic–can take anywhere from 45 minutes to 90 minutes. If there is a lot of traffic or an accident it can take hours and hours. When I go, I feel as if I should have at least one other person with me. So when I get asked to teach a Nia class over there I like to take someone with me. I have one student who usually is game. She has a favorite chocolate shop over there so when she is “over the hill” she likes to drop by. This last trip I was lucky enough to have TWO students join me.
The wonderful studio where I sub is in the Tannery and there used to be a great little cafe next door. My student and I would dance then go get breakfast, then hit up the chocolate shop, then drive to the beach. We have never actually walked on the sand . . . I don’t need to do that, I just need to be at the ocean. Sadly the cafe is closed — although the sign says temporarily, we missed it. So this trip we went to another place to eat, still got to the chocolate shop then went to the ocean.
A
ll week long it had been raining, both on our side of the hill and over the hill, but on Friday it was as pictured. It was awesome. We were blessed. The place we visited is called Natural Bridges. It is no longer has a “natural bridge”, but the beach is still wonderful.
Also, in regards to the focus, as you might be familiar with, in Nia classes we have a focus and an intent. Well, I had been concentrating on learning a new routine, creating a gentle yoga class, and working out my schedule I hadn’t even settled on what we were going to dance, much less a focus. I often ask my students what they might think or feel they need to focus on. So I turned to my student and said, “Oh snap! I haven’t even thought about a focus. What do you got? Do you have anything?” She said, “I feel I need some healing. I feel kinda uuughhh.” And I said, “Thanks. We can do that.” I turned to one of the other students and gave her a questioning look because she was pressing on her ribs. She said, “This is my first class back after having been in a bicycle accident.” Ah-ha! Healing was perfect as a focus.
It always amazes me and warms my spirit that it happens that one focus needed or desired by one person turns out to be the perfect focus for so many. So often we are able to apply it to what is going on and find an intent that compliments it.
After class one the other student that came with me said that she enjoyed that focus. I shared with her the way it came about and she was surprised because she had thought the woman who was touching her ribs had suggested it. So she too was amazed that it was a focus that was appropriate for all. But that is just how it always seems to happen. It is so great. It is —-ahhhhhh!
We shared a great focus although I was so focused on the Joy from class and my morning in Santa Cruz that I forgot about my Goodie Jar post. But I think you will agree it was worth it.
So, do you think I had a good reason to forget? Are you still filling your Good Thing Jar?
Posted in Good Things in the Goodie Jar, Misc, Nia | Tagged: beach, gentle yoga, good things jar, Goodie Jar, Natural Bridges, Nia, Nia class, Nia focus, Nia intent, Nia routine, Nia San Francisco Bay Area, Nia Santa Cruz, Nia sub, Nia Teacher, over the hill, Santa Cruz, Santa Cruz beach, Tannery, teach Nia, Yoga | 2 Comments »
Posted by terrepruitt on November 14, 2013
Nia is a cardio dance exercise that I teach. It is more than that, but that is one way to describe it. One of the ways it is more than that, is, it is a practice. If you chose to treat it like a practice, as one might treat yoga as a practice, one would become aware of Nia’s 52 Moves. There are 52 moves that get choreographed into the Nia Routines. One of the moves is Traveling in Directions. This is a great move for many reasons.
One reason Traveling in Directions is great is because it is very easy. Another reason it is great is because it is very adaptable and can be used in almost every song and in every routine. The main way to travel in a direction is to simply walk. Using the Heel Lead technique just walk forward, then change the direction you are walking, then change the direction, etc. With the simplest of forms you look where you want to go before you move in that direction. So before your feet actually start going a different direction — LOOK. There is a little bit of thinking involved because we look before we go. Allow your arms to move freely. Step confidently in whichever direction you choose to look. Move your body as a whole.
The Nia Technique book states: “Practicing Traveling in Directions keeps your body agile for moving through space in all directions, able to change direction with ease.”
When we use this move in our routines we have a lot of fun playing with it. The move really is as easy as stated, the fun comes when changing directions quickly. You can be the leader of your own movement or sometimes you are being directed by the teacher. This makes agility one of the Nia sensations we practice with this move. Moving one way then quickly stopping and going another way. Stopping, changing, starting. Varying the speed at times will allow for additional Nia sensations such as strength and stability to come into play.
When Traveling in Directions on your own you become aware of the direction you want to go, then you look, then you go. As I said, there are times when you might be listening to the direction of the teacher, which would still mean you would need to become aware of the direction you want to go, but when being told where to go your body’s reaction is quicker. There is a quick look then a move in that direction. Less thought is involved for you as the participant because someone else thought of the direction you were going to go.
Often when this move is done in a class, quick thinking, quick moving, and quick reacting are additional skills that receive attention because we are dancing with others on the floor so we might have to switch our trajectory quickly to avoid a dance floor collision.
Modifications of the traveling can be done by going backwards or sinking low or even rising high. So many ways to travel in directions. All of them are great opportunities to try out the Nia Sensations, the more you do, the more ways you move your body. If you want you can even skip. Skipping in different directions adds a new dimension to the move.
Sometimes this move is choreographed into the Nia routine with specifics and sometimes is allowed more of a Free Dance. However it is added to the Nia workout it is a wonderful way to dance.
How would you Traveling in Directions to your current favorite song?
Posted in 52 Moves (of Nia), Nia | Tagged: body agile, cardio dance exercise, dance class, dance floor, Free Dance, Heel lead, Nia, Nia choreography, Nia class, Nia participant, Nia routines, Nia sensations, Nia Teacher, Nia workout, Nia's 52 Moves, Practice, stability, strength, The Nia Technique book, Traveling in Directions, Yoga, yoga teacher | 2 Comments »
Posted by terrepruitt on November 5, 2013
Nia is a cardio dance workout. Come to a class, dance, sweat, get a workout. Nia is also a practice, like yoga is a practice. Just like yoga you can go to a class, participate, and get a good workout in and go home. Or you can take some of the ideas and principles with you into your daily life. If you chose, you can decide to apply some of the body mind “stuff” to your daily life. All up to you. Now the reason I explain all that is because – keeping in mind that Nia is a practice (for those that want to take it that far) – there are a lot of things to, well, practice. And Nia HQ is great about creating and supplying continue education for its members. Also, it is great about writing articles to help people learn more about the practice of Nia. One such article that was recently posted is Move Beyond Your Comfort Zone.
It talks about how each individual has different comfort zones so that “moving beyond” would be something different to each individual. It reminds us that moving beyond the place where we feel comfortable is “the best thing to keep the body and brain strong”. It shares a story and gives examples of comfort zones. I do hope you click the link above and pop over to NiaNow to read it.
Here I am going to share other ways that Nia helps us do “the best thing to keep the body and brain strong” by helping us out of our comfort zone. One way is dancing to music we don’t like. I know . . . I can hear a lot of people say, “But WHY?” Well, that is part of moving out of our comfort zone. There seems to be some beats that just call to everyone. That one song that is popular on the radio that gets everyone’s foot tapping and head bobbing. Those songs are easy to dance to. The universal dance song. But the songs that come on that you might find yourself reaching for that tuning knob are great songs to step out of the comfort zone to dance to. They are the ones that your regular, normal, COMFORTABLE dance moves just might not fit with. The song that might have you using different muscles than you are used to. The song that might have you moving in an entirely different way . . . . away and out of your comfort zone. That is one reason why that Nia routine might have one of THOSE songs in it.
Then there is the song you just love. The second it begins to play in class you are so ready to just sink into it, then your teacher says to move in a way that is in COMPLETE contradiction to the tone of the song. “WHAT? You want me to do a strong block to this sweet, sweet melody?” Moving in a way that seems opposite from what the music is “telling” you can be WAY out of some people’s comfort zones. It is a great way to keep the body and brain strong.
Playing with emotions and acting “as if” can be beyond some comfort zones. Allowing yourself to just let go and dance without caring what you look like or if your “form” is perfect can be a big step away from some people’s comfort zones. In one of my posts recently, I wrote about “messing up” . . . . . that can be MILES away from some people’s comfort zones. Sounding can really be a big stretch for some individuals. Not everyone is used to making noises while they workout.
These are just a few examples of what we do in Nia classes to help us step out of our comfort zones. As stated, the reason is to work the brain as well as the body. Moving out of our comfort zone helps mix it up. Keeps the body and brain moving in different ways. So the next time you feel resistance, let go and know you are doing something good for your body and brain.
Are you ready to step out of your comfort zone?
Posted in Nia | Tagged: cardio dance workout, cardio workout, comfort zone, Mind-body practice, mind-body workout, Move Beyond Your Comfort Zone, Nia, Nia class, Nia HQ, Nia Practice, Nia principles, Nia routine, sounding, Yoga, Yoga class, Yoga Practice | 6 Comments »
Posted by terrepruitt on October 24, 2013
After Nia class once a month we meet for a visit. We walk to a coffee house and get a beverage. Some of us have coffee, some of us have tea, some of us have nothing, but that is not the point. The point is that we visit. It took almost two years for me to learn one of my students is a Naturopathic Doctor. As the teacher, often times I am busy with “teacher/business” duties. I miss some of the interaction and conversations that my students have. It is so fabulous to see friendships formed and conversations happen. But I wanted to be in on some of the conversations and I wanted my students to be able to share with each other as a group. I love when I can make a connection . . . when one person can meet the needs or desires of another. So, so, so fulfilling. It is difficult to learn about people while dancing . . . so an after-class visit is just the thing. Students can share what they do and what is going on in their lives and we can get to know each other a bit off of the dance floor. Also, I learn a lot of other things about my students and what they like about Nia.
I was sharing with one of my students something about the moves. I was using a specific example and I said, “You know when I am talking about because you were giggling.” And she said, “I was giggling because I messed up.” She said after we did the move over and over and over she was still getting it wrong and so she was laughing. She said messing up is one of her favorite parts of Nia. I LOVE that. I love that she “gets” that part of Nia. Nia is not about doing it right. Nia is about moving. Nia understands that sometimes for so many reasons, you just don’t get it. It could be a move you can normally do in your sleep but for some reason at that moment it is escaping you. Instead of getting upset and frustrated with yourself and STOPPING, embrace the mistake and keep moving. Use the opportunity to do the move in a totally different way. If you are still able to move with the count, but the choreography is escaping you for the moment, move in a different way but with the same count. If you are able to do the movement, but it is the count that you are having issues with, vary your speed even MORE. Go faster or slower . . . what have you got to lose, not the count because you’ve already lost that! Just IN JOY it, be in joy. Have fun.
I love, love, love that my student loves messing up. She embraces so much that is Nia. She takes that as an opportunity to play. To “be a kid again” and just not care. You know how kids are — before they are taught differently — they just move and dance in their own way and they don’t care what opinion people have. Also in the messing up and going with it, it is a lesson in letting go . . . . letting go of judgment, letting go of feeling you have to be perfect, letting go of making your body do something it is clearly not doing well – at the moment. It is freeing to just move the best you can.
Now this is different from Nia Free Dance. I mean Free Dance is where we are purposefully dancing to stimulate movement creativity, not dancing in a choreographed way. Where we don’t think and we just move. This, when you just can’t get a move and give into NOT getting it, is you dancing what you are capable at the moment in the choreography. Get through it then join back in. I would think you would keep trying to do it or continue with the modification you made, but it is not free dance. It is more of a embrace-the-mess-up-and-have-fun kind of dance.
I was just very happy to hear that she was ok with messing up. She was ok with allowing herself the freedom to not be perfect. She was embracing and celebrating movement for Joy and not for moving exactly like the choreography. She was having fun. Awesome!
So do you enjoy messing up in a situation like an dance workout class? Can you laugh it off and keep going? Can you allow yourself to dance your way and get back on track when you are able? Can you see the difference between this and Free Dance?
Posted in Nia | Tagged: be a kid again, coffee house, coffee visit, Free Dance, Free Dance Nia choreography, freedance, letting go, Naturopathic Doctor, Nia choreography, Nia class, Nia connections, Nia Dance, Nia dancing, Nia fun, Nia schedule, Nia students, Nia Teacher, perfection, tea | 6 Comments »
Posted by terrepruitt on October 12, 2013
I took dance lessons when I was young. I cannot remember a time when I didn’t know the Jazz Square. Of course there had to be a time because one is not born knowing what a Jazz Square is much less how to do one. But I don’t remember not knowing how to do it. So I actually must have learned it prior to my dance lessons, because I was young when I took my lessons but not THAT young. Whatever the case . . . . unfortunately it was all too long ago for me to truly know . . . I knew what a Jazz Square was when I entered my first Nia Class and when I took the Nia White Belt Intensive. While the Jazz Square is not included as one of Nia’s 52 Moves it is something we do a lot in our routines. It could be considered part of the Jazz Dance that is one of the Nine Movement forms that make up Nia. Well, not everyone has had dance lessons or knows how to do a Jazz Square. So we can use the clock to help them.
Nia has a core set of moves called Nia’s 52 Moves. Three of them actually have “clock” in their names. One is Rock Around the Clock, another is Slow Clock, and another is Fast Clock. So it makes sense that with those moves we would use a clock image to do the move and/or help explain and instruct the move. I have posted before about how we use the clock to help direct other moves. Well, the Jazz Square is one of them. While it is called a square it sometimes might be more of a rectangle, but the idea is to use the four corners.
First thing to know is that the Jazz Square is just four steps. So often I will just have my students march or step four counts. Sometimes we will get the dance going with that and then move to the square. Some people stay with the marching and that is fine. Another VERY important thing to know AND DO is to weight each step. As in, put all your weight onto each step you take. When you are learning the jazz square this is of the utmost importance. This will ensure that you are taking a left, right, left, right (or right, left, right, left) approach and not trying to use the same foot – as in left, left, right, left – and just getting tangled up.
Let’s do a Jazz Square left-over-right. So we will be starting with our left foot and having it cross over the right foot to the right side. The left foot comes over to the right and lands on 2 o’clock, the right foot comes back to the back right corner and lands on 4 o’clock. Then the left foot steps back to the back left corner – 8 o’clock, then the right foot steps over to the upper left corner – 10 o’clock. That is one jazz square. To keep going the left foot swings around the right foot to the upper right corner – 2 o’clock and you continue on.
So right-over-left is: right foot to upper left corner (10 o’clock), left foot to back left corner (8 o’clock), right foot to back right corner (4 o’clock), left foot to upper right corner (2 o’clock). To keep going the right foot must swing around the left foot back up to the upper left corner (10 o’clock).
Sometimes when we are doing a fast jazz square my square turns into a diamond with step one being more at 1 and the corners a little askew. But I have corners!
As with many things sometimes it is easier for a person to do it one way than the other. So it might be easy to do left foot over right foot, but when you switch it is not as easy. Sometimes that is when a student will march. Or they will do the jazz square but not the hand or body movement that we pair with it. Continuing to move is the key so whatever they do is great. Eventually with practice, the can do it!
Perhaps this will help.
Key things to remember:
- FOUR steps
- Put your weight on every step
- Step to 2, 4, 8, 10 – left, right, left, right or
- Step to 10, 8, 4, 2 – right, left, right, left
- Marching is an option
- Have fun
Do you do the Jazz Square? Does this help? Can you do the Jazz Square and a shimmy? Both ways?
Posted in Nia | Tagged: core moves, dance class, dance lessons, dance moves, Jazz Dance, jazz square, Nia class, Nia Dance, Nia Intensive, Nia routine, Nia White Belt, Nia's 52 Moves, Nine Movement Forms, rock around the clock | 4 Comments »
Posted by terrepruitt on September 28, 2013
We dance Palm Directions all the time in my Nia classes. It is an easy thing to do. Palm Directions is a great move to incorporate into freedance. It is also often one of the moves choreographed into a Nia routine. Palm Directions is one of Nia’s 52 Move.
It might not be something you think about, but the direction the palm is facing affects the shoulder joint. When the palm is facing down (or towards the body) the shoulder joint is closed and when the palm is facing up (or away from the body) the shoulder joint is open. When your arm is straight that is when the shoulder joint gets the open and closed action. Along with the shoulder joint, the entire arm is affected. The arm bones are twisted with the movement of the palm.
It really is as simple as facing your palms in one direction then another. Unlike Webbed Spaces – another move in Nia’s 52 Moves (you can read about it by clicking here) – in Palm Directions the fingers are kept together. If practicing to affect the shoulder joint, lengthen the arm straight out in front of your body or straight down next to your body, then turn the palms up/face them out away from the body to open the shoulder, then turn the palms down/turn them towards your body to close the shoulder joint. You can observe the radius untwisting as it switches places with the ulna. You can sense the movement of your humerus, the upper arm bone.
In addition to opening the shoulder joint, the Nia Technique book reminds us that, “Palm Directions also express emotion. Palms up, for example, is a universal body language indicator of openness.” So it can open things other than the shoulder joint. Changing palm directions also moves the energy around. In Nia classes we move the arms all around the space around us, changing the palm directions, pushing and pulling and mixing up the energy. Also, while we are dancing and our arms are moving around us with the palms facing different directions we vary the speed of our movement. When Varying the speed that are arms are moving and our palms are changing direction allows us to play with agility – one of Nia’s five sensations (click here for more information on that).
This type of movement helps us connect with the space around us. Palm Directions, the Nia Move, also helps with keep the shoulder joint mobile.
This move is also a great move with which Nia participant’s can practice their own body’s way. The body was designed so the humerus rotates in the glenoid fossa or shoulder socket. But life sometimes affects the body so that it cannot move the way it was designed, so all of us have different levels of how much we can move the arm. So while playing with Palm Directions and dancing the arm around the space each individual can do it in their own body’s way. This will allow them to get the work that their body is capable of and needs.
Ready? Straighten your arms then change the direction of the palms. Are you able to sense your arm bones twisting/untwisting? Are you able to sense the action in the shoulder joints? What do you sense when you move your arms around while playing with Palm Directions?
Posted in 52 Moves (of Nia), Nia | Tagged: choreographed dance, freedance, mobility in the shoulder joint, moving energy, Nia, Nia book, Nia Classes, Nia Dance, Nia routines, Nia Technique, Nia's 52 Moves, Nia's Five Sensations, Palm Directions, shoulder joint, the body's way, The Nia Technique book, ulna, Webbed Spaces | 6 Comments »
Posted by terrepruitt on September 24, 2013
I have stated in previous posts that we do moves in Nia that are not exclusive to Nia. Since Nia is three different arts; Martial Arts, Dances Arts, and Healing Arts, with three different movement forms in each art there is a large possibility that you have experienced the move before if you have participated in any of the movement forms. The nine basic Nia movement forms are T’ai chi, Tae Kwon Do, Aikido, Jazz Dance, Modern Dance, Duncan Dance, Feldenkrais, the Alexander Technique, and Yoga. Even if you have not practiced any of the movement forms you still might have found yourself doing the cha-cha, a jazz square, a side kick, or sitting cross legged. Nia does however have moves that are a part of Nia, say the core movements. We call them the 52 Moves of Nia or Nia’s 52 Moves. Two of the 52 moves are crosses. There is the Cross Front and the Cross Behind. The action of the cross is done with the feet.
The Cross Front is where you step across your body to the other side. Some what like taking a diagonal step forward. To practice this you can stand in an open stance and use one leg to step in a forward and diagonal direction. The ideal of the Cross Front is with a heel lead. Practice is done with arms and hands swinging freely.
The Nia Technique book states that benefits from this move is the strengthen of your inner thigh muscles.
This is a great practice in stability. Especially since often when we are doing the cross front it is combined with another move. We do not normally cross front continually from a standing still open position. So the cross front often takes on a personality of its own. Knowing how to do it in it simplest form allows for the energy and playfulness that it is normally supplied while dancing to come out. This is often a move used to play with agility because in the dance we are moving and there is a start and a stop as we cross front.
The Cross Behind, like all moves, even the one mentioned above, has its proper way to be done. To practice the cross behind start in an open stance then step with one foot back/behind on the diagonal so the moving foot comes behind and to the side of the stationary foot. The moving foot lands on “ball of foot“. The end result is the ankles look like an “x” is being made. With this further practice can be done to allow for you to sink into a lower position . . . just a little bend in the knees. But you keep the foot that crossed behind on the ball of foot. Further practice has you rising on BOTH feet onto the ball of your foot. This move helps with mobility and stability in the legs.
Again, that is the way to do it in practice. While moving, practicing, and playing with all the moves. There are routines that call for the movement to be done exactly like stated. We have our ankles crossed in the X and we are on ball of foot. That is a true cross behind. But in dancing it is often adjusted into looking a little different.
It could be that the ankles do not land that close together as we start to sense the music and dance it in our own bodies way. Could be we land on whole foot. There are many ways to dance and find this move adjusted. But as with many things, it is important to learn the base, the correct way to do it and then play from there.
So as you can tell we do a lot of moves in Nia that are familiar. I would not be surprised at all if you have done these on the dance floor at a club or a wedding reception. Maybe not exactly as we do in Nia when executing them with precision to allow us the flexibility, agility, mobility, strength, and stability available, but in a way that would make doing it in a Nia class familiar.
So where have you done the Cross Front? And the Cross Behind? Are you a grocery store dancer?
Posted in 52 Moves (of Nia), Nia | Tagged: Aikido, Ball of foot, core moves, Duncan Dance, Feldenkrais, Jazz Dance, modern dance, Nia, Nia class, Nia routine, Tae kwon do, Tai Chi, the Alexander Technique, Yoga | Leave a Comment »
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