Terre Pruitt's Blog

In the realm of health, wellness, fitness, and the like, or whatever inspires me.

  • I teach Nia, yoga and stretch!

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Posts Tagged ‘flexibility exercise strength exercise’

Bow Stance

Posted by terrepruitt on January 30, 2010

One thing about a blog on WordPress, I can see search terms.  My blog statistics show me terms used in a search that led people to my blog.  One thing I noticed was bow stance came up a lot in the search terms.  People want to know what it is, how to do it, what is it for, etc.

So I thought I would post another post on the Bow Stance.  I am familiar with the stance from other exercises and other exercise classes.  It is not unique to Nia, but Nia includes it in the Nia 52 Moves.  I feel it can be compared to a lunge. 

The bow stance is one leg bent with the foot flat on the ground, the other leg is bent and out behind with the heel lifted and the ball of the foot on the ground.  The feet are not aligned, so if you were to bring your back foot forward it would not collide with the foot in front.  Can you picture it?  It is kind of like a lunge. 

The Nia Technique book states that the benefits are conditioning for walking and dealing with changing levels as the body’s center moves up and down. 

My feelings about the bow stance are that it is great for working out the lower body and for practicing balance. 

The bow stance can be done with many variations.  The typical bow stance is that described above, but, when the feet are place wider apart as if on two railroad ties the stance actually becomes more stable, but if you add moving arms to that it become less stable.  If you were to raise and lower your entire body, it changes the dynamics yet again.  If you were to add motion to the hips, it changes it again.  If you were to place the back foot further back it changes it again.  Another way to challenge the muscles is to change which foot holds the weight, leaning the weight to the front or to the back. 

This stance is used a lot in Nia routines and I imagine that is because it is such a great exercise and it can be used so many different ways.  It fits into many different songs and adds to the dance.  Sometimes we move in and out of it quickly, sometimes we stay and play.  It is a great movement.

Previously I mentioned it being good for the lower body that is because you can see how it is very good for the feet and ankles too.  When the back foot it resting on the ball of the foot, it helps with both strength and flexibility of the foot.  When movement is added to the stance it helps with both strength and flexibility of the ankle.

So we answered the question originally stated:

    the bow stance is somewhat like a lunge
    one foot is in front flat on the ground, the other is in back with the heel up, both legs are bent
    it helps with strength, balance, and flexibilty

I hope that helps.  If you have anything to add or ask, please do so.  And, as always thank you for stopping by. If you want to see how the bow stances is added to a dance workout and you want to try it yourself, join me in a class.

Posted in 52 Moves (of Nia), Nia | Tagged: , , , , , , , , , , , , | 8 Comments »