Nia’s training, the Nia Intensives are something that anyone can take. If you are not planning on teaching you can still attend the intensives. Nia is a practice that can be applied to life without ever having to teach it. Nia has several different ways of helping with continued education both for the livelihood member and for teachers. First for a person that is planning on teaching, #12 of the White Belt principles is continued education. There are instructions and ideas on how to learn Nia routines.
There are three stages to learning a routine. When I took my White Belt Carlos was very adamant about not skipping any of these steps. I am glad I have decided to post this because I am being reminded that there are a few steps in each stage that I could be better about doing. In the first stage we are reminded to just simply do the DVD. With each routine we have a DVD and we are instructed to just do it. Do it as if we are taking a Nia class. Do it as you would do any exercise DVD. Move, listen, and enjoy the workout. This is obviously one step that can be done several times.
Another step is to listen to the music all the time. Listen and allow it to seep into the body. Then we are encouraged to FreeDance to the music. We are instructed to dance six of the eight stages. Keep in mind this can be over the course of days or weeks, whatever it takes. Then they advise us to just WATCH the DVD without working out to it. The last step in Stage 1 is to do the bars.
Stage 2 is where we watch the DVD and note the separate portions of the body’s choreography. Three separate steps, first we watch and note the legs, then the core, then the arms.
Stage 3 of learning a Nia Routine is where we start to go deeper into the routine by starting to have an awareness of the musical cues that signal a change in movement. By now, with having danced the routine to the Nia DVD as a student, listened to the music, mapped out the music, noted the choreography, and become aware of the sounds that tell us when there is a movement change coming we are ready to pretend. We call that teaching or dancing with your bears. It is the example used when you are at a point in the learning process where you are ready to do the workout and pretend there are students. During my Nia White Belt Intensive Carlos said something like set up stuff bears or spoons or pillows, just set up something so you can have a focus. I think the bear scenario is used in all intensives because we all call it “teaching/dancing with your bears”. Step 3 of stage 3 is to even go deeper into the music. It is amazing how the music will sound different after you have taught your bears. I might realize I need to pick a different music cue because while I am moving the one I originally chose gets lost, or I hear a better one. Sometimes I stop and don’t move at all to make sure I am hearing the music correctly. More advice includes being the student, doing the routine again, but as the student and not the teacher and getting more technical with the moves. Once you have the basic choreography down it is time to get technical and make certain you have all the levels of intensity familiarized in your body. The Nia Routine training DVD also has many other tools on it to help us learn the routine. They have a portion where they talk about the energy that goes with each move and more about the technical aspect of each move. One of the last steps is the recommendation to dance the routine with a different focus. That is a great way to learn a routine because it becomes practically brand new and you discover so much. The last stage encourages us to change the music. Because we have mapped out music and know the count of it we can pick songs that match and put the choreography to different music.
In addition to these great stages and steps they have mapped out for us to assist us in learning a routine, Nia’s continue education includes articles and telecourses. They also film classes that they hold at Nia HQ so that people can watch and learn about more ideas that delve into Nia. In 2010 the course of study was the 13 Nia White Belt Principles. The course of study for 2011 is “Becoming A Sensation Scientist”, learning about senses of the body. I am not sure of what the course of study’s name is for 2012, but it looks as if it has to do with the body itself with title such as, “Awareness of Muscles” and “Awareness of Ligaments and Tendons.” So this is part of what I mean when I say Nia is so much more than a workout.
YES, Nia is a cardio dance workout where you can go to a class and move your body to music get sweaty and get exercise for your body. But if you want, it can be a practice, where you learn more about your body. Even if you are not a teacher or a livelihood member Nia does a monthly telecourse call where everyBODY can listen, I would like to encourage you to check it out. Go to the main website for Nia and see all the education they have to offer. You might be just amazed as I always am.
When we possess a better understanding of things it allows us to work better with them. By “work” I mean anything from enhancing, to changing, to bettering, to “dealing with”, to molding, to melding, whatever. It just is that the better we understand something the better “it” can be. There are personality types, as an example Type A and Type B. When there is an idea of how a specific personality acts, sometimes there can be ways of interacting with that personality to allow for harmony. With any “typing” there is variation, so nothing is exact, it just can give us an idea. In Nia, we have a little bit more in-depth approach to “types”. It is energy type. Now no energy is necessarily better than the other. What is better or “best” is to have BALANCE of all the types. So this form of “typing” can be utilized to allow you to learn what type you tend towards and give you a chance to work at balancing your types. The system of energy typing Nia uses is connected with the nine basic Nia movement forms; T’ai chi, Tae Kwon Do, Aikido, Jazz Dance, Modern Dance, Duncan Dance, Feldenkrais, the Alexander Technique, and Yoga.
In The Nia Technique, a book written by Debbie Rosas and Carlos Rosas, there are questionnaires that can guide you to understanding what your particular energy type might lean towards. They are “True/False” questions. Here are some examples from each energy type:
(T’ai Chi) “I am often, soft, relaxed, and internally calm” and “I breathe with great ease”
(Tae Kwon Do) “I love speed and power” and “I am physical, conscious, precise, focused, and directed in my life, getting what I want through hard work and precision”
(Aikido) “In life, I am all about win-win” and “I move with grace and seamless dynamics, turning lines into circles”
(Jazz Dance) “I am impulsive, lusty, sassy, demonstrative, showy, alive, fun, and electrifying to my friends” and “I love to shimmy, get dressed for the party, and be uninhibited”
(Modern Dance) “I love playing with extremes and contrasts” and “I love contrasts, gravity, surprise, and the start and stop of life, as well as moments of continuity”
(Duncan Dance) “I am all about the soul, and in life I move in childlike ways” and “I flow spontaneously through my life”
(Teachings of Moshe Feldenkrais) “I am all about sensation” and “I am healthy and love anything that is healing”
(Alexander Technique) “I explore life with ease and flexibility” and “I seek the simple, useful, authentic, and organic ways”
(Yoga) “I can be gentle, powerful, focused, conscious, and receptive” and “I love lying down, sitting, being prone, and playing with back bend motions.”
There are nine questionnaires with nine statements you mark as true or false. After answering each one there is information for those with “mostly true” answers and “mostly false”. The idea is to be able to identify which energy is stronger and which one is weaker. Then you can work on strengthening the weaker energy during your Nia workout and in your life. It is interesting to find out where your tendencies lie. If you are interested in finding out what your Energy Type done the Nia way is, get a copy of The Nia Technique. It is a great way to get to know Nia and you’ll probably learn a lot about yourself on the way.
In my last post about the Nia workout I referenced an index I created for the Nia Technique Book. I want to point out that some of the section titles you see might be different than some of the information you hear now coming from Nia. The Nia Technique Book was published in 2004. The creators of Nia – Debbie Rosas and Carlos Rosas wrote the book to explain how Nia came about and to share its principles and moves. As you read the book you will see how Nia was not just thought up over night — actually it wasn’t thought up at all — it was born and it was grown and continues to grow and change. That is my point here, the names you might see of sections or principles in the index and in the book, might be different now because Nia is always moving, changing, and growing.
The basics remain the same. The core principles themselves have not changed but, they might have morphed a bit. In my post about Principle #11, I have said some of this before. I try not to repeat myself in entirety but often times it is ok to repeat some things. I like to repeat that Nia has been around for 26 years, the main ideas of moving to increase health, moving as the body was designed, and many more are still the same, but at the same time Nia has changed.
As I was typing up the index for the Nia Technique Book I noticed that, aside from Principle #11, Principle #9, #12, and #13 had different names then when I learned them and as we move forward the names change. But that is just a natural way of things. Things need to adapt a bit in order to survive. The core of it does not have to change, but it might need to be tweaked a bit. Even as the things have changed the book is still great information. Things have not changed enough for the book to be obsolete or have to be rewritten. The book is still an excellent starting point if you are just beginning and an excellent tool if you’ve been doing Nia for years.
Another thing I like to remind people is that I am a Nia Teacher and Nia Student. I post information on my website and blog about Nia. I might voice my opinion or my understanding about Nia, but the concept and the idea of Nia originated with Debbie Rosas and Carlos Rosas. I am just helping to promote Nia. It is a workout, an exercise, a dance that makes one feel energized and happy. It is something I love to share. Come to one of my Nia classes or find one near you!
There is a book about Nia. The Nia Technique Book authored by Debbie Rosas* and Carlos Rosas**. When I first thought of teaching Nia I bought it. I think I have said before that I thought Nia was a little too “woo-woo”. When I read the book it helped me see that Nia is based on the science and the design of the body. I often refer to my book. I have little tabs stuck on almost every page and that gets bothersome.
While the book has a table of contents it is sparse and it does not have an index. I always find myself searching and flipping and going back and forth in the pages because I can’t find what I want and I know it is there. Last week when planning the Nia Playshop I just flipped back and forth one too many times. So I created an index.I created an index of all the things I want to look up and arranged in alphabetically. I also arranged it so that there are subsections within the index. But then that seemed so long so I did an index with just the main sections and a separate index below of the subsections. So, yes, I have the index arranged three different ways so that you can have a choice on how to look at it. It’s on my site HelpYouWell.com.
One of the “bothers”, cat eating tabs.
If you would like a copy of the Excel format just let me know.
*now known as Debbie Rosas Stewart
**now known as Carlos AyaRosas
In my Nia class tomorrow the focus is going to be the second chakra. The routine I am doing has a lot of opportunity for us to focus on it. Chakras are areas of the body with specific energies. The second chakra is the sacral chakra, the hara, or the pelvic chakra. This chakra is located in the pelvis area.
The routine has a lot of hip movements; side to side, up and down, folding, circles, and just dancing them however the body senses the music. There are times when we might not be moving them at all but focusing on the area enables us to be aware of where we are directing its energy even when it is not in motion. While we are doing a rib isolation the hips stay still but they should be facing the front with the energy directed to the area in front of us.
This chakra is located in the first lumbar area so movement of it stimulates the spleen, bladder, lower back, sex organs, areas of the intestines, and all liquids in the body. The sacral chakra is also associated with emotions. According to The Nia Technique* “move this chakra to develop a strong connection between your male and female sexual energy and to stimulate your powers of creation.”
The color orange is associated with this chakra.
As with any focus the intent can be changed to whatever you would like. I think tomorrow we will start out with the intent of being aware of the sacral chakras energy and being aware of where we are focusing the energy of the hara.
*A book written by Debbie Rosas and Carlos Rosas, NKA Carlos AyaRosas
So today (July 31, 2010) was the Nia Jam and it was the third one that I have taught in. Cool. It was awesome. I just have to say, “Ahhhhhhhhhhh!” I know many of you feel this way because I see you post it in blogs, on Facebook, and in tweets. Just “Ahhhhhhhhhhh!” When you are with people doing what you love and they are doing it too! The Nia Jam was so beautiful and awesome. There were teachers from all over and we just danced—-and our students let us and they followed along. It was magical.
One of the creators of Nia is retiring at the end of this year. I must admit that I don’t really believe it (yes, probably denial). I mean, I believe he is leaving and I understand that, but I don’t believe that he will not be pulled back—by his own heart—into being involved somehow. I can understand that he is ready to move away from the day-to-day and all that it must involve, but I have hope that he will be doing it somehow. I picture him teaching in the city to which he is moving. I guess I will see.
The focus of the Nia Jam today was a celebration of Carlos AyaRosas. We did a jam using katas from his routines. Our intent was a thank you and a gathering of “Carlos” energy. I felt that we did a great job. I felt that our hearts were alive with gratitude for the dances he has created for us and for Nia. I felt there was a lot of “Carlos” energy! I have a feeling that he would have been honored and he would have been proud of us for sharing our love of Nia using his katas.
A Nia Jam is a great way to experience Nia. Teachers gather to co-teach. Once the music starts we just go. There is a trick sometimes to doing the microphone handoff, but it all works out in the end. Today is was joy, it was magic, it was fun, it was Nia. It was exactly what a jam should be. I like to think it is what Carlos had in mind when he created the katas we danced today.
Thank you, my Fabulous Nia Teachers. And thank you, Carlos for all that you have given to Nia.
Here is one song, this is not an example of Carlos’ choeography, because it is a Free Dance. I didn’t want to miss one minute of his dances. I could only bring myself to record a Free Dance. 🙂
Using the whole foot is another one of Nia’s 52 Moves. The whole foot is used for secure stability. It is a powerful base.
Moving on the whole foot or just standing on the whole foot–either on both feet or just one foot allows for the bones in the feet to act as support for the entire body. Stepping or standing on the whole foot can bring rest to either the heel or the ball of the foot. The whole foot stance or movement calls different muscles in the foot and the leg into play. If you are accustomed to standing and/or walking on the balls of your feet, this technique might be a challenge to your leg muscles.
Stepping onto the whole foot encourages a gentle flex in the knee so as to help absorb any shock that might be felt as the whole foot touches the ground.
There are times in a Nia class when we actually dance on the whole foot—you might recognize the whole foot dancing as what Carlos (Rosas now known as AyaRosas) called micro dancing. We use the whole foot to gently slap the earth. Moving around the space. We might stomp, bringing the foot to rest gently on the ground.
The whole foot is the middle of a stride in the heel lead walk. We sometimes will step onto the whole foot instead of the heel or the ball, this as I mentioned, can be a restful for the heel or ball if you normally step on it either. The whole foot can be used in all of the stances.
While you move through your day, be aware of your feet. Notice when you are on your whole foot. Take a moment to shift your weight from foot to foot. Sense the stability and power in your base, in your whole foot.
This information is taken directly from The Nia Technique Book. Usually I use my own words from my own experiences and from what others have shared with me, I thought this time I would share with you a portion directly from the book. I am hoping that this information and the information that I have shared will interest you enough so that you will purchase the book for yourself.
—Classic Nia is for everyone—from neophyte to dancer to athlete.
—Classic Nia is a learning experience, with an emphasis on gaining new knowledge about your body and the best ways to move.
—In Classic Nia, it is reasonable and acceptable not to expect perfection in your movements.
—Classic Nia is noncompetitive, meaning you grow and change in your own time and in your own way.
—Classic Nia teaches you to play, have fun and express yourself.
—In Classic Nia teaches you to play, to have fun, and express yourself.
—In Classic Nia, you focus at least as much on your Body’s Way as you do on the Body’s Way.
This is information taken from pages 168 and 169 of the Nia Technique Book written by Debbie Rosas (presently Debbie Rosas Stewart) and Carlos Rosas (presently Carlos AyaRosas).
Please let me know if you have any questions. I love both questions and comments.
Nia thinks of the pelvis, chest, and head as the core of the body. Nia is not defining the core muscles or a core muscle group, Nia just includes these three body weights as the core of the body.
Alignment of these three weights affects so many things; energy, bones, muscles, organs. If the alignment is not as it should be all of these things could be affected.
Movement can help properly align these three weights. Often times some areas of our bodies are stiff and/or tight and by moving our body as it was designed to be moved the stiffness gets worked out and the tightness goes away. Sometimes that is what is needed to assist in proper alignment. Other times it might be strengthening or just moving your body in a way it is not accustomed to move.
As an example of how we guide a body to alignment, we utilize the bow stance in Nia routines. A great exercise while in the bow stance is to move the pelvis in all directions. Moving the pelvis in all directions while in this stance allows for the body to gain or retain mobility. Mobility in the hips and the spine. Movement of the pelvis releases energy and muscle tension. This type of movement also requires strength in the torso and leads up to the chest and head. While circling or waving the hips the body falls on and off balance and the chest and head must be used to stay upright. All of this contributes to stability, flexibility, and strength.
We often dance our chest in Nia. We move our ribs to open them and keep the muscles in between mobile. We breath deep. We makes sounds. We use our chest to guide us in our workout, giving us a different way to move. This releases blocked energy.
Nia encourages movement of the head in our routines. We are often moving our head on its own or to lead us through a move. We employ our hands and our eyes to help us move our head. Not all cardio workout classes employ the use of the head and it seems as if a lot of people are just plain ol’ not used to moving their head. So caution is always recommended. Since moving the head stimulates two chakras it is sometimes very powerful and some people get dizzy until they are used to it.
When these three body weights are in alignment sense calm. When our body is strong yet flexible and capable of mobility it assist us in keep our body weights aligned correctly even when we move we feel confident and have a sense of wellness.
The Nia White Belt Manual* has over 15 pages addressing the pelvis, chest, and head. I think that means that there will be more posts regarding the core and/or its parts, because Nia has a lot of information that I can share about the core.
*The Nia White Belt Manual was created by Debbie Rosas and Carlos Rosas as was Nia (the Nia Technique). All of this information is based off of information from their trainings and the White Belt Manual and the Nia Technique Book
I always get questions about the Nia Routines. Are teachers given the routines? Do teachers make up their own routines? How many routines are there? And more. In this post I’ll just cover those three questions.
At the time of this writing there are 18 Nia routines showing on the teacher website for purchase. I know in the 26 years that Nia has been around there have been a lot more. I believe back when Nia started having routines, music rights and all that big business part of music was not an issue. Now, I think, that portion of life has affected Nia and the routines. I think they had to remove some from sale.
A routine is group of songs. I think 8 to 10 is the average, but it depends on the length of the songs. An average Nia workout class is about 55 minutes, give or take a few minutes. At the time of this post Carlos and Debbie were the creators of the routines.
As a teacher, we purchase a routine which includes a DVD disc, a music CD, and an information pamphlet. It is an amazing piece of educational material. This post is not about the fabulous package of material we receive or about learning the routine, it is just general information about Nia routines. But whenever I talk about the Nia routine packages I feel compelled to exclaim how wonderful they are. I will save the explanation of them for another post.
Teachers are encouraged to use their own creativity when leading a routine. Nia routines are very well thought out and put together. It is my understanding that with higher belt levels choreography is discussed, but with White Belts, Nia encourages them to use the routines that Nia has created. But at the same time we are encouraged to do the katas to different music than we are given.
With the encouragement of using our own creativity, I believe comes the impression that we can do things in Natural Time and to me, that means we can adjust routines. A kata might be less aerobic, but if we want to help make it more so we can add cha-cha-chas in place of a regular step, or just do fast side steps instead of a grapevine.
In addition to changing simple steps we are empowered with all of the different Movement Forms. When we employ the energies of the different movement forms they can change the routine dramatically.
I do mix up the katas from various routines to “create” new routines. To me this gives the participants a feeling of doing something new, yet at the same time they are moving to familiar patterns. Or once, I had an out of town friend attending my classes, after the first class, she admitted she couldn’t do turns. Well, if she were going to be my student for any length of time, you know I would put those in and work with her on them, but since she was only going to be in one more class, I put together katas that didn’t have turns so she would enjoy her workout more.
When I do mix it up, I make certain I adhere to the seven cycles of Nia. I also try to make it a well-rounded routine. I love it when I put something together and afterwards the class says, “Ahhh, I really liked that routine, what was it?”
I hope this helped to answer some of the questions about Nia routines. Please let me know if you have other question.
I am going to continue to you invite you, my reader to a Nia class. If you are ever visiting the San Jose/South Bay Area or you are local to me, please, come to one of mine :-). If you are not local, look up a class near you and try Nia in your area.
Terre Pruitt's Blog 