Terre Pruitt's Blog

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

  • I teach Nia, yoga and stretch! SIX group classes a week!

    Nia: Tues and Thurs at 9 am, Fri at 10:15 am

    Yoga: Tues at 10:30 am and Thurs at 6:00 pm

    Stretch: Thurs at 10:15 am

    Please see my website for details! I sub for the City of San Jose and the YMCA so check my website for dates and times!

    I am also available for private Nia / yoga / Personal Training!

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  • My Bloggey Past

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Posts Tagged ‘Nia Benefits’

Dead Bugs, Well, Actually, Creepy Crawlers

Posted by terrepruitt on March 11, 2014

In other forms of exercise I learned the dead bug.  Where you lie on your back and put your limbs up in the air as if you were a dead bug.  In Nia one of our 52 moves is called Creepy Crawlers.  I ALWAYS call it Creepy CrawlIES and sometimes I say, dead bugs. In Nia the move is part of the Upper Extremities in the Nia 52 moves, the hands to be exact.  It is where we turn our hands to allow the palms to face up and we wiggle our fingers.  Truly NOT a dead bug because dead bugs don’t wiggle there legs . . . in general.  I will work on calling it by the correct name Creepy CrawLERS.

This is a simple, simple move that provides great benefits.  I don’t know how often you are around the elderly if ever, but losing the use of their hands, losing the dexterity is a very common issue.  So as the Nia Technique Book says, “Practicing Creepy Crawlers helps your fingers, hands, and forearms remain strong, flexible, and agile.”  It is very important to move your hands.  And not all of the things we do in everyday life allows for that type of flexibility and agility.  So this move is so great.

To practice it according to the Nia Technique Book you just wiggle all of your fingers, including your thumb.  Keep the elbow bent which helps keep the shoulders and next relaxed.  Change palm directions.

This is one of those moves that is pretty much always teamed up with another move.  Usually we have a foot pattern while we do the Creepy Crawlers.  Or we are moving around the room.  Usually, but not always.  Sometimes it is nice to concentrate on the movement on the fingers.  Really wiggle them with intent.  Make certain ALL ten fingers are moving.  Notice how it affects the tendons in your hands and arms.  Watch the movement in your arms.

If you are constantly moving your fingers in a wiggly motion while doing choreography with your feet you are allowing that brain to work.  Most people understand that the brain needs to stay active . . . just like the body . . . in order to function well, so we consider it fun to get our brains going as part of our movement, as part of our dance.

So as with all of the Nia 52 Moves that I have explained.  Sometimes we do them a little different from perfect as described in the book.  Doing Creepy Crawlers in a routine might have us straightening our arms.  Or we might even be moving the hand all around while the fingers are wiggling.  But the point is the fingers.  Moving the fingers, wiggling the fingers.  Bending each and every joint in the finger.

This is also a really fun move to do with kids.  They love the idea of Creepy Crawlers, bug legs.  You know kids?  So many of them love anything to do with bugs.

So, I encourage you to do some Creepy Crawlers.  Especially if you work at a computer or do repetitive motions with your hands.  This will help keep them moving in different directions/ways.

So, did you try it?  See how easy it is?

Posted in 52 Moves (of Nia), Nia | Tagged: , , , , , , , , , , , , | Leave a Comment »

Squatting Does A Body Good

Posted by terrepruitt on February 8, 2014

One of my Blue Belt Sisters (a woman I attended the Nia Blue Belt Intensive with) posted a link on Facebook to an article about 5 reasons to do a full squat.  I love when I see information like that . . . information about why it is good to do “something”, something we do in Nia.  I love that.  I love when people confirm and promote Nia movement.  As you know, if you have read some of my Nia posts, Nia is not new.  Nia has been around for 30 years.  Nia incorporates moves and ideals from different modalities so most of it is not new.  HOW they incorporate it is often unique, but we use a lot of movements used in other exercise and workout programs.  Which is a great thing.  Not that just because something is done commonly makes it good, but since Nia is based on how the body was designed to move it makes sense that we do movements done in other practices and vice versa.  So I was excited to see an article talk about something we do in Nia.  Nia knows the benefits of squats.

I posted about the Garland Pose and I posted about what Nia 5 Stages calls “standing“.  Here I am going to touch upon some benefits of doing full squats.  A few of mine are different than the 5 mentioned, so check that out too.  First, the article reminds us that children squat to reach for things on the ground and will get into that position when playing on the ground.  Many things that children do we understand to be beneficial yet we no longer do them as adults.  In addition to the many physical benefits of a full squat, it can possibly help us remember that child-like position of play.  A Nia workout includes “exercising” the BMES (Body, Mind, Emotion, and Spirit) and many people claim that the play we do in Nia is great for their spirit.  Squat like a kid!

Small children have all that yummy flexibility.  Their bodies have not yet sat in chairs for years or worn shoes that either keep their ankles from moving in a full range of motion or even keep their foot in one position, possibly even shortening their calf muscles.  So they can easily squat with both feet fully on the ground, and their legs folded, and their chest to their thighs with their bum low to the ground.  So a squat allows for all of that.  Mobility and flexibility in the ankles.  Flexibility in the knee.  And balance.  Being able to squat with flat feet and stay stable is proof of good balance.  Think of all those muscles you use to stay tush down and upright . . . (if you need help “thinking”, do it now and just sense all of that).

If you are doing the “Garland” type squat with the wide knees you are really opening the hips and groin area.  It is important to have flexibility and mobility in the hips because those things help make walking more comfortable.  A body is able to stand more upright when the hip flexors aren’t tight.  So squatting can help the body allow for good posture.  The squat also helps with stretching the back of the legs.  Squats target the hamstrings and the glutes.

And if you push up to standing you are using your glutes, so standing up from a squat is a good bum strengthener/toner.  Sometimes we move into a deep squat position in Nia as part of a Nia routine.  We do squats as part of the Nia 5 Stages and we push up into a walk.  So as I said Nia knows the benefits of squatting.  What about you?

Are you a squatter?  Do you find yourself squatting during the day?  Is the squat something your body needs practice doing?

Posted in Nia | Tagged: , , , , , , , , , , , , , , , , , , , , , | Leave a Comment »

A Few Benefits of Nia

Posted by terrepruitt on August 18, 2009

You will notice that the numbers are not sequential, that is because this is just a few of the sixteen main benefits of Nia stated in the Nia Technique Book by Debbie Rosas and Carlos Rosas.   

1.  Nia increases the pleasure of living in your body.

2.  Nia creates weight loss and proper weight maintenance.

6.  Nia increases grace and flexibility.

10. Nia enhances sensory awareness.

11. Nia heightens sexual function.

12. Nia builds reservoirs of chi.

14. Nia improves circulation of blood and improves lymphatic drainage.

Please remember that these are benefits that people practicing Nia have had.  I invite you to share your experiences and tell me what benefits you have gained from Nia.  You can post a comment here or send me information through my site (you can scroll down the drop down menu to “share my benefit(s) of Nia”). 

Nia is a journey where you are invited to discover the wonders of your own Body. 

 

Nia is practiced in the Bay Area (San Jose, Mountain View, Cupertino, Los Gatos, etc.) and the East Bay (San Ramon, Oakland, Walnut Creek, etc.).

Posted in Exercise and Working Out, Nia | Tagged: , , , , , , , , , , , , , , , , , , , , , , , , | 2 Comments »