Archive for the ‘Nia’ Category
Posted by terrepruitt on September 17, 2013
I am not certain “touching” is included in any other workout. I am not certain if it is included in any other cardio dance exercise. Now I am not talking about “putting your hands on your hips as you shake them” or “putting your hands behind your head as you advance forward” or “touch your elbow to your knee” or “putting your hands on your shoulders”. I am not talking about that type of touching. I am talking about touching. Touching for the sake of touching. Touching to gather sensation from your hands. Gathering information from the nerves in your fingers, palms, and the backs of your hands. In Nia we touch.
Touching gives us a lot of information. A Nia Routine might have us touching the air around us. We touch to sense the air. We touch the space around us. All around us. Above our heads, behind us, below us. We use our open palms and webbed spaces. We use the backs of our hands. We push and pull the energy. The Nia Technique book, by Debbie Rosas and Carlos Rosas, states “Practicing Touching is excellent training for increasing your Sensory IQ and for improving body awareness.” Touching the space that surrounds the body also moves the energy around — as mentioned the push and the pull. In addition to moving the energy you can draw energy in through the touch or send it out.
There is also the touching we do to things. We can touch things while we dance in a Nia class or throughout our day. In a dance class we can touch the floor, the walls, the mirror, the other things in the room. They give us information through touch.
We can also touch our skin and our own bodies to gather information. We can touch to create heat. We can touch to supply energy to a specific body part. We can touch to heal. We can touch to allow for sensation or attention. Touching brings awareness. If you are touching your elbow, as an example, with the touch you receive information from two sources. One is your hand that is doing the touching. It senses your elbow. It might feel dry skin, causing you to think you need lotion. The second source is your elbow. Your elbow senses the hand. You might think, your hand is soft/warm/moist. Exchange of information. Awareness. Attention. Touch is amazing.
No matter whether we are touching the space around us, the things around us, or our own bodies we can use fingers, palms, and back of hands. With different “touches” we are exchanging different information. Moving and/or releasing and/or gathering energy. Touch is a powerful tool in the Nia toy box.
Another way touch can be applied is in the common way of touching as measurement. In the beginning of class, say, before your body is warmed up, you can only touch as far as your shins. Then after was have moved warming the muscles all of the attachments you can easily bend all the way over to touch your toes. Touch. It is a great thing to use for many reasons. In Nia we use touch. Touching is one of Nia’s 52 Moves.
What sensations have you received today from things you have touched?
Posted in 52 Moves (of Nia), Nia | Tagged: cardio dance exercise, Carlos Rosas, Debbie Rosas, Nia, Nia Dance, Nia routine, Nia workout, Nia's 52 Moves, The Nia Technique | Leave a Comment »
Posted by terrepruitt on September 5, 2013
When I typed in the word practice this is what came up in Google:
prac·tice /ˈpraktəs/
noun
1. the actual application or use of an idea, belief, or method as opposed to theories about such application or use.
2. repeated exercise in or performance of an activity or skill so as to acquire or maintain proficiency in it.
verb
1. perform (an activity) or exercise (a skill) repeatedly or regularly in order to improve or maintain one’s proficiency.
2. carry out or perform (a particular activity, method, or custom) habitually or regularly.
Nia is a practice. Yoga is a practice. Playing a musical instrument takes practice. One does not just step into a Nia class and do it exactly right the first time. One does not move into a yoga pose and get it exactly right the first time. One does not start to play a song and do it exactly right the first time. It all takes practice. With Nia the emphasis is on the body’s way. I have said it before, but I will say it again, there is a right way to do the moves, the body’s way, the way the body was designed to move. But every body is different. Some bodies do not move the way they were designed. Some bodies never will, but some just need time. Yoga is a little different in that the positions are a bit more exact, but still, if your body does not move or bend that way do not force it. It could be that your body needs to work toward that pose, it needs to practice or it could be that the actual structure of your body will not allow for the exact post to be attained. Either way it is a practice.
Nia is more forgiving. Since it is a dance there is a lot of room for freedom. With yoga people expect there to be one way to do the pose but again, not exactly true. The individual’s body needs to be taken into account. Some bodies will just not bend or fold certain ways. They might be able to bend more or fold more than the first time a yoga asana is attempted, but it might never look exactly like that magazine picture. Most pictures of people in yoga positions are just like that of high fashion and/or make up models. They are the exception not the norm. They are showing an example of what the pose in its absolute perfection is supposed to look like. They should be required to disclose how many years that person has been doing yoga or how long they were actually in that pose. JUST like people are telling young girls to give up the idea of looking like the women in magazines, some people need to go a little easier on themselves when it comes to yoga poses.
The idea is not “to look like the picture” but to be better and more comfortable at doing the pose as time goes on. In the picture the person might have their elbows on the ground and when you start you can barely touch the floor. Well, the proper way to learn (at least one way . . . another is props, but for this example we are using progression) is to practice until you can touch the floor. Practice with good form. Then practice until you can stay touching the floor – with good form. Then practice until you can stay longer each time at touching the floor – with good form. Don’t injure yourself trying to put your elbows on the ground and all the while not achieve good form.
I do not believe that practice makes perfect. Practice just makes time get used up. But good practice, practice with good form, practice that allows you to get better than you were is good. “Perform (an activity) or exercise (a skill) repeatedly or regularly in order to improve or maintain one’s proficiency.” Yeah that. Being patient with oneself and allowing one to practice and make it good practice will get one further on a the path of proficiency than just trying to get to that pose without working into it. While we all know this, I was reminded that many of us need to be reminded of this.
Nia is a practice. Yoga is a practice. Playing a musical instrument takes practice.
How are you are practicing? Do you like the process of learning or do you like to just jump right in and do it right and all the way the first time?
Posted in Exercise and Working Out, Nia | Tagged: body's way, dance practice, Google, Nia, Nia class, Nia exercise, Nia Practice, practice makes perfect, practice methods, yoga asanas, yoga poses, Yoga Practice | 2 Comments »
Posted by terrepruitt on September 3, 2013
I was looking for something to post about today and I thought, “Hmmm . . . . let’s check out the Nia 52 Moves list on my site and see what I have yet to write about.” Much to my HUGE surprise, I have not posted about the shimmy. I am shocked. The shimmy is a very often used move in Nia Routines. . . heck, the shimmy is an often used dance move in many, many, many dances. So I am shocked I have not addressed this before. I think that the shimmy is somewhat misunderstood. I believe, from what I have experienced, that many people think of the shimmy as a chest move. I have sensed great hesitation in many people when it comes to executing the shimmy. It seems as if people might consider it a boob shake. Some women don’t want to do it and neither do some men. I mean, why would either want to shake their breasts in a cardio dance exercise class? To me, thinking it is a frontal shake is a misconception. While, yes, for many people the front DOES shake and move in a shimmy, that is NOT where the concentration of the movement is. The shimmy comes from the shoulder blades/back.
The Nia Technique Book* says: “Vibrate and shake your shoulders, standing upright or moving front and back, as if you are shaking water off.”**
I think that once the focus of the move is taken off of the chest, some people feel more comfortable with the move. It is not primarily moving your chest/breasts/boobs around. It is moving your shoulders and your back. Since our front is connected to the back, then, yes, our chest will move but the movement will be different than if you are purposefully just moving what is on the front side of your body. There are several ways to learn and/or practice the shimmy, here is one. First of all think: “BACK/SHOULDERS” not front of body.
With your thoughts and your intent shifted from the front to the back you can apply the correct motion. One way to start from scratch with this move is to lie down. Lie on your back, then lift one shoulder off the ground. Push your shoulder blade forward, jutting your collarbone out. Then bring that side back to the ground. Then do the other side. Push, jut, back down. Now push the first side again and as you allow the shoulder to come to the earth push the other shoulder forward. Continue to alternate. Only allow one shoulder up at a time. While you are pushing forward keep your shoulders down toward your hips (not down toward the ground). Keep the space between your ears and your shoulders open. So you are not shrugging your shoulders up to your ears, you are pushing them from the BACK to the sky. Do this until you feel you have the sensation in your body that when you sit up you will still have the correct motion. Vary the speed. Play with the size of the movement. Go for smooth and not jerky.
If you are not starting that far back, from scratch, then stand and concentrate on the shoulders going forward and back. Again, keep the shoulders down. This helps me with the forward back motion, otherwise they might start creeping up into that scrunching posture. Eventually you will be able to just move your shoulders forward and back with nice relaxed (down) shoulders. But in the beginning it might be something you have to think about in order to ensure the front back motion and not up and down.
This move is great for isolating the muscles that assist with good posture and balance. It is also a great stress reliever. It is fun to let out sound while you are shimmying. You don’t even have to waver your voice if you are shimmying vigorously enough, the movement causes the waver. FUN stuff!
As mentioned we do the shimmy a lot in our Nia Classes. Since we do it a lot we do it in many different ways . . . fast, slow, by itself, with other moves . . . it is just one of those great moves to throw into the mix.
I see many, many, many people who are challenged by this move. There are many reasons for that. I also see a lot of people’s movement change once they adjust the focus from the front to the back. I see those proverbial light bulbs come on! Shift the focus and let your body move!
When you shimmy, where is your movement focus? Did this post alter your movement focus? Can you shimmy so vigorously that your voice wavers with your movement?
*written by Debbie Rosas and Carlos Rosas / **page 138, The Core
Posted in 52 Moves (of Nia), Nia | Tagged: boob shake, cardio dance, Carlos Rosas, dance classes, dance exercise, dances moves, Debbie Rosas, exercise class, Nia, Nia 52 moves, Nia class, Nia dances, Nia routines, shimmy, shoulder shake, The Core, The Nia Technique book, www.HelpYouWell.com | 2 Comments »
Posted by terrepruitt on August 31, 2013
I am really happy. This coming week marks a year that we have had Nia on Tuesday mornings at the Camden Community Center in San Jose. Workout classes – especially group exercise classes at city community centers – can come and go. I have been blessed with a small but very consistent group of individuals who are interested in gaining or retaining their health through movement. I am further blessed that some of my students who attend my Monday and Wednesday Nia classes have made it over to the community center. Nia on Tuesdays started on Tuesday, September 4, 2012. Our year class will be Tuesday, September 3, 2013.
I have been teaching Nia on Mondays and Wednesdays in the Willow Glen area of San Jose since February 2009. Most of the individuals that make up the Monday and Wednesday group have been coming for most of the four years and seven months. They too are a dedicated group of students that I appreciate. I rent the time at that location.
I am not sure if many classes at city community centers go on for years. So I am very happy that we have made it to the year mark. I think that as long as the students continue to attend we will have a class. I am hopeful that we will expand our numbers as we enter into our second year. This is the community center where the students requested a second class. There was an opening so their thinking was, “Why not fill it with Nia?” So they wrote a note asking the supervisor if they could have Nia in the time slot that has just opened. The supervisor is allowing us to give it a go. If, this story sound familiar it is because I wrote about it in my Goodie Jar – Check In #27 post in the beginning of the month. I was so excited that was definitely something that went into the Good Things Jar!
The Thursday class has started out with good numbers. Hopefully that class will grow too. It is made up of the core group from Tuesdays, but with a few different people. This past Thursday they were all very kind, patient, and understanding while my music and the player were not cooperating.
As with most dance exercise workouts it is really fun when there is music. While Nia can be done without music, it is nice to have music so that each individual can dance in their own way while we do the routine. The group was very nice and let me run to my car after three songs so I could get my boom box.
So, I am just grateful and sharing my gratitude. I am grateful to have great Nia students at all of my classes. And I am very grateful that the San Jose Parks and Recreation Department is allowing me to have two Nia classes. I am jumping for joy at our one year anniversary. I have actually been working for the city for over a year, but it took a couple of months to get a class. Yay us!
Here’s to our Nia class being one year old at the community center. Here’s to more to come! Thanks for sharing in my joy!
Posted in Nia | Tagged: Camden Community Center, city community centers, dance class, dance exercise, dedicated students, group exercise, health through movement, Nia, Nia class, Nia community, Nia Dance, Nia group, Nia joy, Nia San Jose, Nia students, One year anniversary, San Jose Community Centers, San Jose Nia, San Jose Parks and Recreation Department, Willow Glen Nia | 8 Comments »
Posted by terrepruitt on August 27, 2013
There are a lot of things I like about yoga, one thing that I really like is that many of the asanas or poses are executed with a lengthening of the spine. In many poses the idea is to reach with the top of your head, or the crown of your head, in the opposite direction of your tailbone. Often the cue is to reach with the crown of your head to the sky while reaching with your tailbone into the earth. I feel as if the reaching and stretching in the opposite directions really help the body be taller.
While standing, sitting, bending the motion or action is to reach. Reach in opposite directions. Create space in between each vertebra. While consciously stretching the backbone, you are pulling your shoulders back and down. Create a long neck by reaching. Push the shoulders away from the ears. The ribs lift upwards, and off and away from the hips.
One motion or thought to help straighten and lengthen is to extend your sternum skyward. This somewhat juts the chest out and the shoulder automatically go back and down. With this as an image there might be some adjusting that needs to take place, but it can help move you in the right direction. With the lengthening of the spine comes the separating of the ribs. Allowing space in between each rib can sometimes help increase lung capacity. If your lungs have more room to move in they might expand further. This all lending to bigger, deeper breaths.
In the Gentle Yoga class I am currently teaching I am continually reminding the students to lengthen their spine. I, myself, have a habit of scrunching. I think I have mentioned this before. I both scrunch my shoulders up to my ears and round my back. I liken my posture to that of a spoon. So it is very easy for me to fall into that even while I am leading a class because I begin to shift my concentration. So the reminder is for all of us. A reminder is nice because then you can check to make certain you are doing all the things involved in lengthening the spine. Although sometimes I feel a bit repetitive, I think it is worth it. In addition to myself I usually see at least one participant make an adjustment.
In Nia while we might not always be lengthening and reaching with our spine throughout an entire routine there is often at least a moment. If not in one of the dances itself in the cool down or the floorplay. I often include imaging space in between each vertebra as we sit or bend over in a stretch. The Nia routing might not include yoga poses by the idea of it is included. Part of the yoga inclusion “is the conscious alignment of bones and joints”* While lengthening the spine we are lining up the bones and the joints. Our posture is intact.
I really enjoy the growing taller sensation that yoga can offer through a variety of asanas where we are reaching and lengthening. To me it makes for a taller me.
Do you sense you are taller after doing yoga? Do you sense your spine is more straight after yoga? Do you do a pose that really has you feeling you are taller after?
*The Nia Technique, page 276. A yoga focus.
Posted in Nia, Yoga/PiYo/Pilates | Tagged: asanas, crown of the head, gentle yoga, lengthening of the spine, Nia, Nia class, Nia Dance, Nia floorplay, Nia routine, Nia Teacher, Yoga, yoga poses, yoga posture | 14 Comments »
Posted by terrepruitt on August 6, 2013
In Nia we use specific hand techniques. There are seven moves considered “Hand” moves in the Nia 52 Moves. There are eight moves that are “Finger” moves. So fifteen moves in all out of 52 that are specifically hand/finger moves. You can read about “Spear Finger” and “Balance Finger” in previous posts. The hands are such a large part of our lives. In addition to the many things they do they help us communicate. Whether we are using them to make gestures as we speak, using them in place of speaking (in the case of sign language or something as elementary as “the finger”), or using them to comfort by touching. They are very powerful. Nia does not neglect that hands. All fifteen of the 52 Nia moves that have to do with the hands/fingers assist in moving energy. It could be moving the energy within our bodies or outside of our bodies. Some of the hand/finger moves can be done both with positive tension or in a relaxed state. When done with tension the muscles in the hands and arms maybe felt more readily. While done with a relaxing flow they might allow us to sense the outside energy. One of the hand moves is called Webbed Spaces.
Webbed Spaces is where your open you hand spreading your fingers wide. I imagine it is called Webbed Spaces because it shows the “webs” between each finger. I have also thought it is called Webbed Spaces because I imagine my fingers being spider webs. I actually don’t know why it is called Webbed Spaces, but those are the things I think about when doing and talking about Webbed Spaces.
After you have already opened your hand and spread your fingers wide. The Nia Technique book says to practice extending each finger and creating even more space in them. Usually in a Nia Class we are moving our arms with our hands in Webbed Spaces. Sometimes we keep our fingers extended while moving our arms or we relax them and move into Webbed Spaces. Either way it is a great way to keep flexibility in the hands.
Do this: put one hand in the Webbed Spaces position, flex and extend your fingers. Put your arm out in a gesture of, “STOP!” Allow the flexing sensation to travel all the way up your arm. Take your other hand and feel the muscles. Then keeping the tension, point your fingers to the ground . . . feel the muscles in your forearm move. Then do the same stop motion and fingers-pointing-to-the-earth move while your hand is not in Webbed Spaces position. Feel the difference. In both cases with Webbed Spaces the muscles are working differently than doing the same wrist movement without Webbed Spaces.
Webbed Spaces is just another way that Nia engages the entire body. This move is also comparable to Jazz Hands so I think of it as showy and dramatic. It can be a great emotional move allowing you to express what you FEEL. It is another way to add fun and pizzazz into our cardio workout.
What do you feel when you do the little exercise stated above? What do you sense when you do this move?
Posted in 52 Moves (of Nia), Nia | Tagged: Balance Fingers hand gestures, cardio exercise, Jazz Hands, Nia, Nia 52 moves, Nia cardio workout, Nia class, sign language, Spear Finger, Webbed Spaces | Leave a Comment »
Posted by terrepruitt on July 30, 2013
I have been teaching Nia for over four and half years. I have students that are Nia teachers. I have students who have taken the training but are not teachers. The Nia Intensives are open to people who do not intend to teach. So I have people in my classes who have experienced the training, but this is the first time that I have people who are taking the Nia White Belt Training because I introduced them to Nia. Well, one for certain, she did not know about it until she had taken my class and the other one I think didn’t know about it until she came to one of my Nia classes. Now this is not me saying I am so great that I have inspired two individuals to take the intensive, this is me saying, “Yay!” to the power of Nia. It is fun cardio dance exercise class . . . but if you want to take the intensive it is a lot more.
I am so excited. I have not had a chance to talk to my student much. She just returned and we have yet to meet so I can get the scoop, but she did express awe. She is in my Tuesday morning class. The Tuesday before she left for her training she was so kind she said that she was bringing a laptop and she would be able to send me some e-mails and we could communicate the week she was in the training. I told her no we would not. I told her that she is going to be so full she will not be able to e-mail. For me, while I was in the intensive, any time that I was not actually IN the training, I was either trying to absorb it and remember and think about all that I had just heard or I was do a little bit of socializing. The training is intense. I have mentioned before. It is not so physically intense that you feel as if you are at military boot camp, but it is physical. There is a lot of moving. I did send her an e-mail during the week and she said she was too tired to respond. I laughed. It is a lot.
Usually there is a Nia class at 7:00 in the morning or so. And when I was in the training we were not required to go to them all, but why not? So the day starts with movement at 7:00 am. Then there is lectures and movement and all of it together. And – something else I’ve said before – not everything you hear is a new concept or a new idea, but the way it is presented or tied into Nia and/or movement makes it seem new in the sense that your brain and your body want to examine it. Learning can be exhausting. Intensives are about 50 hours. The day usually ends about 7:00 pm after an evening Nia class. I know I said most of this just this past November when I took my blue belt. But I am just so excited to have two students becoming Nia White Belts I wanted to share. I want to shout it out!
The brief moments I did get to speak to my student she expressed exactly what one expects after a training. She was happy and grateful and just full of new things. She was amazed to see how much anatomy is part of the Nia training. One of the co-founders wanted to be a doctor so she is very interesting in anatomy. Plus knowing how the body is designed helps know how to create choreography that will allow the body to have a wonderful sensation while moving. Nia is amazing.
I really just wanted to share my joy that one of my students took the next step in the amazing journey that is Nia. She was very kind and as a thank you for introducing her to Nia, she brought me these lovely gladioli.
If you are interested in taking a class from me see my website www.HelpYouWell.com. If you are anywhere else in the world and you want to see if there is a class near you see http://www.nianow.com/find/classes and if you want to learn about Nia trainings see http://www.nianow.com/training
Well, what are you waiting for?
Posted in Nia | Tagged: Debbie Rosas, Nia, Nia and anatomy, Nia Blue Belt, Nia choreography, Nia co-founder, Nia Intensives, Nia people, Nia student, Nia Teacher, Nia training, Nia White Belt | Leave a Comment »
Posted by terrepruitt on July 27, 2013
Today we had a Nia Jam. I would have written about it right after and posted it, if I hadn’t of had theater tickets. There is a little theater in San Jose that I love (Click here for City Lights Theater) and tonight they were doing the Rocky Horror Picture Show and — wow! The singers/actors were all amazing, but wait, I digress, must be the time warp! The Nia Jam was at Stanford, the awesome Nancy Hoebelheinrich orchestrated it all—as usual. The focus was sound and movement. There were seven teachers. This was a unique Nia Jam because they decided to tie in some Kivo, which is “An Empowerment Practice that activates Voice and Body so you can do the Work you came to do.” The creator of it is also a Nia Teacher. You can learn more about it here. I really go to the Nia Jams to fill my Body, Mind, Emotional Self, and my spirit with Nia. I always have a great time. I love that I get to both teach and be a student. I am not a student enough so I really enjoy my time being a Nia student. I learn a lot as a student. I know I have shared on my blog before that I often want to just stop dancing and take notes. Often times the pearls used are ones I would love to use in my class. Today there were a few dances I would love to bring to my students. Nia Jams are such a good time.
(The white box is someone who requested to not be in the photos . . . some photos were taken before the request was made)
Nia Jams are jammed packed with energy. With so many teachers leading so many different dances it is just one big cosmic burst of energy. I do think that adding the other modality changed the tone and energy a bit, but everyone loved it and had great time. The weather here in the San Francisco Bay Area and particularly Stanford — where the Nia Jam was held — was fantastic. 
One whole wall of the space where we get to dance is doors so it is open and lovely. There are huge fans on the ceiling and several time during the hour and half that we danced, I sensed the air the fans were moving around the room and I was grateful. It was a beautiful day.
I will continue to shout from the rooftops that if you ever have a chance to go to a Nia Jam — go. I don’t just mean ones that I am a part of or ones that are in my area, I mean ANY Nia Jam. I KNOW that ALL of them are infused with the same HIGH energy and fantastic music so I know that any one you attend would give you a GREAT taste of what Nia is.
This month also happens to be the 30th Anniversary of Nia so it was very fitting that we had a Nia Jam this month.
Thank you, Nia Teachers and Nia students for coming to the Jam and making it jamming.
What song would you love to hear at a Jam to get you moving with all you have?
(I will have more pictures from the Nia Jam on www.HelpYouWell.com shortly, so check it out! Thanks!)
Posted in Nia | Tagged: 30th Anniversary of Nia, actors, BMES, City Lights Theater, Empowerment Practice, Help You Well, Kivo, Nia, Nia energy, Nia Jam, Nia Spirit, Nia students, Nia Teacher, Rocky Horror Picture Show, San Jose Theater, singers, Stanford Nia, theater tickets | Leave a Comment »
Posted by terrepruitt on June 29, 2013
Nia was designed to be done in bare feet. I believe that yoga is also supposed to be practiced in bare feet. But there are many reasons as to why people want to have something on their feet. Many reasons why people don’t like “naked feet“. Some people don’t like to be barefoot in public places (and with that there could be many reasons). Some people need support of shoes for their comfort and health. Some people like to have traction built into their footwear. Since Nia is designed to be done in bare feet we do not spin on our feet we lift them up so having a little bit of traction does not interfere with our movement, whereas in a Zumba class where you are often twisting on your feet you do not want traction. What someone has come up with for yoga are toe less socks with traction on the bottom. I had a friend give me some as a gift. She was so sweet and said, “I know you do Nia barefoot, but I thought you might like these.”
While I love to do Nia barefoot there are some floors where the toe less socks come in handy. Some floors that I dance on or have danced on have a texture to them that is not very comfortable on the feet. Some floors are really dirty (without access to a dry mop or broom) and so the layer of fabric between the foot and the floor helps to keep the grit from digging into my feet and being uncomfortable. The fact that the toes are exposed give me a bit of a barefoot sensation. Allowing the toes to come in contact with the floor and keeping those nerves activated. The energy flowing from the earth and to the earth via the exposed toes.
For yoga these are great because the textured bottom of the sock allows for traction if sliding is an issue for you. The texture also assists in keeping you from spinning on the foot when doing Nia. Ha! I just realized it might help stop that altogether. It is possible to spin, twist, slide on your bare feet although you might end up with blisters. But with the traction on the bottom of the sock it stops you in your tracks. You are unable to spin, twist, or slide.
Maybe the yoga socks could act as “training wheels” for some. If at first exercising barefoot seems odd, maybe the socks can help ease you into it. Perhaps the socks could also assist in training people not to spin, twist, or slide, so when they do decide to go barefoot for their Nia workout they will already have the know-how of lifting the feet.
Whatever the person’s reason for not going barefoot, toe less yoga socks might be a great solution. I do want to say, just so you know, when in my Nia classes as long as the facility allows shoes (some yoga/dance studios do not allow shoes), everyone is encouraged to be comfortable so when wearing shoes allow people to be comfortable then they are invited to do so.
Do you ever exercise barefoot?
Posted in Nia | Tagged: bare feet, barefeet, dance class, dance studio, naked feet, Nia, Nia class, Nia Practice, toe less yoga socks, training wheels, Yoga, Yoga Practice, yoga socks, yoga studio, Zumba, Zumba class | Leave a Comment »
Posted by terrepruitt on June 27, 2013
Stepping Back Onto The Ball Of Your Foot is certainly not unique to Nia. Many dance modalities incorporate this move. In fact this move is incorporated into every day life. How often are you moving forward only have to stop and move back? You could be in line at the store or anywhere when the person in front of you moves back towards you so you take a step back. While you might not “hang” out on the ball of your foot as we do in Nia you more than likely don’t take a step backwards heel first. 
So, yes, Nia has taken moves that might be done in other dance practices, martial arts, and even everyday life and put them in their list of Nia’s 52 Moves. Nia then weaves the moves into the Nia Routine choreography. This move Stepping Back Onto The Ball Of Your Foot is part of our Base Moves. It is done with the feet and legs and they are a part of the base.
This move is described on page 123 of the Nia Technique book written by Debbie Rosas and Carlos Rosas and you can purchase it from Amazon.
As I have said many times there is a proper way to do all moves and while you are practicing them and learning them you do it the proper way. Then as you come across it in a Nia class while doing a Nia routines your body will know the proper way yet be able to adapt to the choreography that you are dancing at the moment.
So to practice this move you can start in Open Stance. Then with one leg step back onto the ball of foot. When stepping back pull the leg straight behind not to either side. Keep the foot parallel to the stationary foot, don’t turn the heel. As is indicated step back onto the ball of the foot. Keep the spine up and the heel high off of the earth. Then shift your weight onto the foot of which you just stepped back on and take the other foot off the ground. 
Your torso is upright, pelvis, chest, shoulders, chin, eyes facing forward. Do the same movement with the other foot. You don’t necessarily always have to start in open stance.
After you are comfortable with the stationary start, walk around and stop and step into the move.
This move helps with the mobility and flexibility in the foot. It also helps create or improve stability in the ankle. It helps with balance, especially if you hang out for a measured amount of time on the ball of your foot!
At the moment I can think of one routine in which we step back onto the ball of foot as a large portion of one of the dances. I know we step back all the time, but in this routine I think of one of the songs as “showcasing” this move. The choreography calls for lifting the leg of the foot that is off the ground. Or doing a knee lift. So that is a good example of the variations that Nia choreography uses with its 52 Moves.
Well, what do you think about this move? Can you see how it helps with mobility and flexibility in the foot?
Posted in 52 Moves (of Nia), Nia | Tagged: Amazon, Base Moves, Carlos Rosas, dance modalities, dance practices, Dancing, Debbie Rosas, especially if you hang out for a measured amount of time on the ball of your foot, flexibility, helps with balance, improve stability, knee lift, martial arts, Mobility, Nia, Nia class, Nia Practice, Nia Routine Choreography, Nia routines, Nia Technique Book, Nia's 52 Moves, open stance, Stepping Back Onto The Ball Of Your Foot | Leave a Comment »
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