Posts Tagged ‘Nia Dance’
Posted by terrepruitt on December 18, 2012
The Nia Blue Belt Principle #6 is hilarious. Ok, the principle itself is not hilarious it is just funny – to me – that it identifies something and names it. But that is what some of the principles do for me. The principles identify something that we do in everyday life. Or they connect dance, Nia, teaching to something that is commonly known or done. This is one of the principles that we – you, me, everyone – do all the time. We – you, me, everyone – probably didn’t call it “Split, Ellipt, Blend” with a tagline of “Crafting With Attention”. Basically the principle itself (Split, Ellipt, Blend) refers to attention. As I was writing this post, I typed that the tagline in this case refers to teaching Nia, but then I realized that, while yes, the whole principle is designed to enhance our Nia practice and teaching, – as do many of the Nia principles – it can apply to everyday life. So what is Split, Ellipt, Blend?
Well, as I said it has to do with attention, so in an everyday situation you split off your attention from others and focus on yourself, you focus 100% on another, and you blend it so your attention is on both. So sometimes you might be doing something and completely focused on yourself and what you are doing. You might not even notice other people or other things around you. You are 100% concentrating. Then you hear a loud voice and it is someone, your boss, your spouse, your child, coming towards you. They have something to tell you. So you stop what you are doing and you are 100% focused on them. You are listening. Once you understand the situation and realize that it is not an emergency requiring you to stop what you are doing you go back to what you were doing yet you carry on a conversation with the person talking to you.
Split into self. Ellipt into others. Blend with.
This is something we do in class as Nia teachers. We might completely concentrate on ourselves. Waiting to receive a pearl. Thinking about the moves. Sensing our body. Then we might focus on the class. Giving all our attention to what they are doing and how they are doing it. Doing a Joy check. Asking for sounds. Then our attention could be on both. We could be receiving information from the class as well as ourselves. The “Crafting With Attention” is us being aware of the split, ellipt, and blend. And how we use it.
A few things I have mentioned before, but will repeat again, “other” does not necessarily have to be another person. You could be splitting, ellipting, and blending with your own body, with the music, with the movements, with many things. And . . . this is just barely a scratch on the surface of the principle. This is just the broad overview and it is what I understood it to be about. There is ALWAYS deeper to go in Nia and the Nia principles. And sometimes the more I do, the more I see it differently. Sometimes, not always. So keep that in mind when I post again about The Nia Blue Belt Principle #6: Split, Ellipt, Blend, Crafting With Attention. (For a list of Nia Blue Belt Principles see Terre’s post The Joy of Being In Relationship With The Nia Blue Belt Principles .
With that quick explanation, can you see how split, ellipt, blend applies to more than just a Nia Teacher teaching a class? With an awareness of it, can you see how you can use it in different ways?
Posted in Blue Belt, Nia | Tagged: attention, Blend, dance, dance class, Ellipt, Nia Blue Belt, Nia class, Nia Dance, Nia pearls, Nia principles, Nia Teacher, SEB, Split, teaching Nia, The Nia Blue Belt Principle #6 | Leave a Comment »
Posted by terrepruitt on December 1, 2012
So today is the first day of the December 2012 30 Minute Movement Challenge. There are so many things you can do, you know that right? On the days I am teaching a Nia Class I will obviously get in 30 minutes of movement, but at this point, right off the bat, I don’t want to count that as my 30 minutes. I would count Nia as my 30 minutes if I am doing it as a student. Being a teacher and being a student are different, so I am going to count them differently. I will be back today to check in with my 30 minutes completed. But first some ideas on what you can do, yes? You can walk. Walking for 30 minutes is a great exercise. If you walk fast enough and get your heart rate up it can be an aerobic exercise. With your challenge you decide whether your 30 minutes will be aerobic or resistance training. You can also add to it. Moving for longer than 30 minutes. Just make certain you are moving (in an exercise-y type of way) for at least 30 minutes.
There are so many things you can do. I already mentioned walking. There is my ten minute workout. You can do that for 30 minutes consecutively or do three different 10 minute sessions. If you have a device that allows you to create playlist of music you can make up a great playlist and dance for 30 minutes. You could do 30 different exercises for a minute each. Some examples: squats, bicep curls, lunges, triceps kick backs, donkey kicks, push ups, inner thigh lifts, sit ups, triceps dips, frogs, hamstring kick backs, lateral flies, knee lifts, rows, reverse curls . . . . . . and 15 more.
The key is to get AT LEAST 30 minutes in. The thirty minute time length was originally brought up to help people STAY healthy. Many people need more than that to GET healthy in the first place. But we are just doing a challenge for the month of December to make sure we are moving EVERY DAY. With all that is going on during this season it is easy to skip the workout. So committing to 30 minutes EVERY DAY will help.
Keeping to a schedule helps a lot. Committing to a goal, also helps. We also know that sometimes things do come up and even though we have a schedule and made a commitment there might be a day where we just didn’t get the 3o minutes in. To help ensure you get it in I recommend doing it first thing in the morning. I know that when I put things off for later in the day sometimes they don’t get done. The things I do first thing always get done . . . . funny how that works huh? If you happen to miss a day, that is fine, just pick it right back up the next day.
Remember you don’t even have to comment about what you did, just comment that you DID move/exercise/workout for at least 30 minutes! So . . . . what do you think? Do you have a plan? Are you done with your 30 minutes?
Posted in December 2012 30 Minute Movement Challenge | Tagged: 30 Minute Movement Challenge, 30 Minutes In December 2012, 30 minutes of exercise, dance exercise, Dance Workout, December 2012 30 Minute Movement Challenge, lunges, Nia, Nia class, Nia Dance, Nia student, Nia Teacher, Nia workout, running, squats | 6 Comments »
Posted by terrepruitt on September 11, 2012
I might have mentioned this about Nia before, but it came up again today so I am posting about it. If I posted about it before, I can’t find it. Nia is unique in many ways. One way that Nia is unique is that we don’t shy away from issues or situations. I have been instructed in other types of trainings to “always remain positive”. As an instructor “to leave your problems at the door”. I’ve been told it is the instructor’s job to create a positive atmosphere. And while, I understand that, and I believe it to a certain extent, there are times when other feelings and life situations can be acknowledged. Today is September 11th. It is the anniversary of a very horrific attack that has affected the entire world. 
Everyone has their own opinions and feelings about the attack, the results, the anniversaries, and all, but for many it can be a time of sorrow. Whether you knew someone who died in the destruction of the World Trade Center Towers or you just know that many things were taken away when those planes crashed into the towers, it is sad day to remember. With many exercise classes it would not be in keeping with the training to bring that memory into the class. I was teaching a new class today. It was only my second time at this new location and with these new students. I thought that maybe bringing something so “heavy” into the class (the second class!!) might not be the right thing to do. But it crossed my mind that this is Nia, and in keeping with what Nia is, I could do that, because dancing and moving to issues and life events is something that we do in Nia. We can dance our emotions, whether they are happy or sad. We can dance our sorrow or our joy. We can dance for people who have died or are in need of positive thoughts. We can dance for beloved pets that are no longer here. We can dance whatever we want. We can dance our hearts. We are not confined to being the “happy-up-beat-don’t-let-any-emotions-but-happy-show” type of exercise. And my heart, my heart really, really, really, wanted to remember. I wanted to remember all the lives that were lost in connection with the event. I wanted to remember what we all lost on that day. I wanted to remember what we still have. I wanted to remember, to honor, to grieve, to rejoice, to share, to sense, to feel . . . . . I wanted to do Nia.
So I took my concerns to my class and I asked them if it was ok with them that we dance a dance of remembrance. I explained to them how this is something unique to Nia, that we can dance anything. I suggested a focus of remembering with an intent of doing so in our own way with our own feelings, I suggested feelings of both sorrow and joy. Because as we all know it was tragic to have lost so many lives and so much freedom, but many did survive and many freedoms are still ours to enjoy. The students were free to dance their own version of remembering.
As I said, this is a new class with mostly new-to-Nia students, having such a vague and “non-physical” type of focus is something I usually do with people who are not new to Nia. I have found that many participants especially people new to Nia, appreciate having a physical or body related type of focus. By physical or body related type of focus I mean a body part/area (“Let’s focus on our feet with the intent of sensing our whole foot.”). But I also believe that people can do what they can do. So if a non-physical focus and intent works for the participant then they will be able to incorporate it into their workout. With a focus on something that affected everyone, even though it was non-physical, I sensed the participants could tap into the remembering that was significant to each as an individual.
I love that Nia allows for us to not only dance what we SENSE, but also what we feel when we feel the need to do so. Today, I felt the need to dance what I feel. I feel the need to honor the victims of September 11, 2001 — ALL of them, even the ones that are alive — because everyone was affected in some way and for some of us dancing is a great way to express it. Nia classes don’t always have to be about the “happy” we can dance what we need to dance at that moment.
Posted in Nia | Tagged: exercise class instructor, freedance, Nia class, Nia Dance, Nia exercise, Nia feelings, Nia focus and intent, Nia joy, Nia participants, Nia students, Nia workout | 2 Comments »
Posted by terrepruitt on September 6, 2012
Another one of the 52 Moves of Nia is the “A” Stance. This is the stance where the position of the legs allows the body to look somewhat like the capital letter A. The legs are placed wider than hip distance apart, even wider than shoulder width. The legs are far enough apart and wide enough for them to appear to be as the bottom “legs” on a capital letter A. The feet are parallel, the upper body is relaxed. The Nia Technique Book states the benefits as: “Practicing “A” Stance improves hip flexibility and leg strength, which improves agility and mobility.”
I would like to add that it improves or at least allows the practice of balance. Not balancing on one leg which we do a lot in Nia, but balance between the body and the legs, balance between both legs, and balance between the legs and feet. Also balance of weight between the two feet. This is a stable and balanced stance. The weight is not on one foot more than the other. The weight is not on the front or the balls of the feet more than on the heels. This is a great stance to practice balance in. To allow the body to rest onto the whole foot.
Not only having the feet be parallel but even. If you were to stand at a line would your toes be even, both up to the line? I had noticed with myself for a while now that when I step into an “A” stance my right foot is ALWAYS slightly back from where my left foot is. I have been noticing this since I injured my foot in November of 2010. Just last week as I was teaching my regular Nia Class in Willow Glen, I noticed I stepped into “A” stance and my left foot was the tiniest bit back from the line on which my right foot landed (had there been a line). I thought that was funny. I giggled, but I hadn’t thought of it again until now. I don’t always think about my uneven landings until I have the opportunity to land in a stance where I see my feet several times in a routine. Then during the routine I focus on having my feet land even. There are times, of course in a dance where they don’t need to be or aren’t supposed to be even, but when doing a regular closed, open, A, or sumo stance I think the feet should be even. The “A” stance is a great stance to practice that because you can clearly see your feet and the pose is relaxed enough that there are not other things you might be thinking about. I feel the “A” Stance is a great way to practice balance.
As with all stances one way to practice the “A” stance is to simple stand in one place and move through the stances. Another way to practice is to walk and then stop in the “A” stance. Walking and stopping into an “A” Stance would be a great way to work on landing “even” — as I mentioned before. Walk, then stop, then look at your feet, notice the sensation in your hips, if your feet are even then that is the sensation you want to replicate, if not, then adjust your feet, notice the sensation in your hips and try to replicate it again as you step into “A” Stance.
The “A” Stance is just one of the six stances in the Nia 52 Moves.
What do you sense when standing in the “A” Stance? When you step into the “A” Stance do your feet land “even”?
Posted in 52 Moves (of Nia), Nia | Tagged: 52 Moves of Nia, A Stance, balance of weight, closed stance, Nia 52 moves, Nia class, Nia Dance, Nia in Willow Glen, Nia Practice, Nia Stances, open stance, Riding Stance, Sumo Stance, The Nia Technique book, Willow Glen Nia | Leave a Comment »
Posted by terrepruitt on August 25, 2012
I cannot believe it has been over a month since I was driving around to the Community Centers of San Jose that offer Group Ex classes checking out their floors! Since we do Nia bare footed I wanted to see what community centers have dance studios. While I was looking for the community centers is when I first noticed the painted utility boxes around. I can’t believe it has been over a month since I was driving from my Nia class in Willow Glen and I noticed someone painting the utility box that I pass all the time. Over a month ago! Wow. Time goes so fast. I was hoping to have more pictures of more boxes, but I haven’t seen any since then. I must not be in the areas where there are boxes — could also be that I am a little distracted and not noticing the boxes. Sigh. Anyway . . . I think the artist might have completed painting these boxes in one day. I am not certain because I didn’t drive by again until the following Monday and I didn’t stop to take pictures until a week after I first stopped. I was just waiting to post because I didn’t want to have the utility box posts right in a row. I don’t mind having Nia posts, or exercise posts, or food posts consecutively, I just didn’t want to have utility box posts one after the other. Before I knew it, it has been a month. Wow.
The first picture is a shot of the front of the boxes together straight on. The next “picture” is a collage (obviously) of pictures of different angles so you can somewhat see the side of the boxes. The second collage is pictures of the back of the boxes and the little label disclosing the artist and the sponsor.
Looks as if the birds are driving around in San Jose. These boxes are on Bird Avenue so I think it makes total sense that birds are driving cars, vans, motorcycles, sports cars, and delivery trucks.
You might have noticed that the artist incorporated the vent on the back of the box painting it as if it is the back of a truck. Cute. You may also have noticed that one truck seems to be carrying eggs. I think Mr. Willis is showing his sense of humor by having a bird drive around as either an egg delivery service or perhaps a pickup service.
It is quite a cheery little mural. Also very responsible. You might not be able to see, but all of the birds on scooters or motorcycles have on helmets. It is a law in California that you have to wear a helmet, so it is good of the artist to have legally correct drivers. I am not sure that any birds have been ticketed for not doing so, but it is still a good idea!
So what do you think? Cute, huh? Have you seen any painted utility boxes in your area? If you have I would love to see. Send me a picture with some information and I can post it.
Posted in Misc | Tagged: art box sponsor, City of San Jose, City of San Jose Group Ex, community center classes, Councilmember Pierluigi Oliverio, dance classes, dance floors, dance studio, Group Ex Classes, Group Ex teacher, helmet law, Nia, Nia class, Nia Dance, Nia exercise, Nia San Jose, San Jose Art Project, Scott Willis, Utility Box Art, Willow Glen, Willow Glen Nia | 5 Comments »
Posted by terrepruitt on August 2, 2012
I learn A LOT when I teach Nia. I learn a lot when I teach anything, but since my focus now is teaching Nia, I say I learn a lot when I teach Nia. One thing I learn or I am reminded of is not everyone has taken a class that has taught them basic steps. It is like when I take a Zumba class and the teach calls out a basic Latin dance and I have no idea what she is talking about. I always laugh to myself and say, “I don’t know what the steps are to that basic Latin dance!” But then I remember my Nia training and my Nia practice and while I try to do whatever dance it is she says we are doing, I remain in Joy and just allow myself to move my body in a way that is dance to me. But not everyone has had Nia training and not everyone practices Nia so it is not as easy for them to just allow their bodies to move and not think so much. One of the tools that Nia uses to help teachers instruct the dance and to just help one dance in general is the clock. I posted about how we look at the clock in a Nia class — ok that is just me because I need the actual reference. I have posted about our step called the “Slow Clock” . This post is about the movement called the Fast Clock. The Fast Clock is one of Nia’s 52 Moves
The Fast Clock is similar to the Slow Clock in that we are stepping on the “hours” of a clock (oh, imagine that!), but with the fast clock we don’t return to center before stepping on another number/hour. So if you stand with your feet together imaging you are in the center of the clock, then step your right foot to 12 o’clock, then back to 6 o’clock (without stopping in the center) that is the fast clock. There are a lot of combinations that can be done when doing a fast clock. You could step to 12 o’clock, then 3 o’clock, then 6 o’clock, then return to center. Then your other foot could step to 12 o’clock, then 9 o’clock, then 6 o’clock, then return to center.
POP QUIZ: Which foot would step to 12 o’clock, then 3 o’clock, then 6 o’clock, then return to center? 🙂
Just the same as the Slow Clock you can actually take a step where you place the weight on the foot that is on the number/hour or you can touch or make it a tap. Sometimes you might even get fancy or really dancy and just do it in the air. But all that fancy stuff is obviously added after you learn the basic Fast Clock. As with many things, Nia does have basic steps and proper ways to execute them, then as we dance we add on to them to make them a more animated part of the dance.
As with many of the moves in Nia the participant is responsible for providing their own desired intensity. You can easily work up a sweat in Nia if you make your movements bigger or louder. We sometimes refer to it as turning up the volume. But again, that is up to you and how you are feeling during that class. A “louder” fast clock could have lengthier steps making the imaginary clock face you are dancing on very large. Or your “bigger” could be going deeper into the steps, bringing your body closer to the earth. Having tools like the face of the clock to assist in knowing where to step, allows the Nia student to focus on their body and what it needs and not be so caught up in whether they are “doing it right”. With the clock it makes it easy to teach and easy to follow!
Ok, now get up and practice your clocks! Which foot goes to 12 o’clock? Which foot goes to 9 o’clock?
Posted in 52 Moves (of Nia), Nia | Tagged: fast clock, Latin Dance, Nia class, Nia Dance, Nia focus, Nia Move, Nia participant, Nia Practice, Nia student, Nia Teacher, Nia training, Nia's 52 Moves, slow clock, Zumba, Zumba class, Zumba dance, Zumba moves, Zumba teachers | Leave a Comment »
Posted by terrepruitt on July 26, 2012
As I mentioned in my last post about using the clock in Nia, we have a move called the Slow Clock. Using an imaginary face of a clock on the ground assists us in knowing where to step. The slow clock can be used to incorporate any “hour” on the clock into the dance. The move starts with the feet in the “center” of the imaginary clock. The “slow” is in reference to always returning the foot to center before allowing the foot to go to another number on the clock. To practice the slow clock move begin with a march in place. If you begin the march with your left foot touching the ground on the one count, then use it first to touch on 12:00, then return it to its original position in the center of the clock. Then place the left foot at 6:00, then return to center. Then use the other foot, touch to 12:00, then center, then 6:00, then center. Hour then center, that is the basis of the slow clock.
As with almost any move it can be done in slightly different manners and still be the same. The slow clock can be done with just a tap or a touch to an hour, with the foot returning to center. Or it can actually be a step, where the weight is put full upon the foot stepping to the hour. To keep it the slow clock the foot would return to center before any other move was made. So it can be a tap, a touch, a step. It can even be a slight shift in the weight. As long as the foot returns to center.
In some Nia routines we do sumos out to 3:00 then return to center, then we sumo to 9:00. Now if you were thinking about that you would know without me saying, “Move your right foot to 3:00, then to center, then your right foot to 9:00.” Remember? I mentioned how efficient it is to use the clock to help instruct with moves instead of saying directions and which foot to move every time. With the instruction of sumo 3:00, you know you are stepping your right foot out to the right so you land in a sumo or riding stance.
With the example above you see that the slow clock can be done with opposite feet. It does not have to be one foot stepping to an hour, then returning to center, and then that same foot stepping to another our. It can be — as example, the right foot to 12:00, center, left foot 6:00, center. Add some rhythm and a little bounce and you have the Charleston! Add some rhythm, a little bend at the knees, and some hips and you have a salsa!
In addition to improving precision and grace, moving with the slow clock does many things depending on how you move with it. For instance dancing the slow clock to a specific rhythm can also improve coordination because the tendency might be to just skip over returning to center. Also, sometimes it can be something to help keep your mind focused because sometimes when the mind wanders your foot can forget it needs to return to center unless it is focused.
So that is the slow clock, another one of the 52 Moves of Nia.
Using the tool of the imaginary clock are you able to move in Slow Clock?
Posted in 52 Moves (of Nia), Nia | Tagged: 52 Moves of Nia, Charleston, dance moves, dance steps, Nia, Nia Dance, Nia routine, salsa rhythm, slow clock | 2 Comments »
Posted by terrepruitt on July 24, 2012
In Nia we use the clock a lot. We don’t actually USE the clock, but we use the idea of a clock face on the ground. When we are moving and dancing we often times refer to the hours on the face of the clock to indicate where to put our feet or move our body. I had mentioned this in my post about Katas. I find that it works well when I am learning the routines. I note the “o’clocks” on my bars. I find it works well when sharing the moves in my Nia classes. And I find that Nia students appreciate having a reference point. It REALLY helps me when there is an actually clock in the room in my line of site. I know that probably sounds silly because the reason we use a clock to assist in the dance is because it is something familiar and constant, but sometimes it just helps to be able to glance up and be able to say, “Step to one o’clock.” I use the clock a lot.
Often times our stepping isn’t exactly on an hour. Often times I feel as if it is BETWEEN the hours, say between one and two, but it is still a great reference point. As with many of our moves in Nia it could be that we are stepping on the foot we have placed at a specific hour or it could be that we are pointing or tapping on the hour. Using the hours of the clock as a reference can help prevent confusion when required to state which foot is being used. Since we are moving to music one does not always have time to state, “Cross your left foot to the right diagonal and stop.” And saying, “Left right diagonal” could be confusing, so it is nice to have a set “direction” by using the hours on a clock. So I can say, “Left at 1:00” and that is even more clear than saying either one of the instructions previously stated. It is clear that the left foot is to cross over and land at 1:00.
Also it seems to even work better than just saying the directional left and right. If I were to say, “Put your left foot out” I have not actually indicated WHERE to put your left foot, but when I say, “Left to 9:00” it is clear where the left foot should go when it goes “out”. Another example is a bow, it could be executed with the leg directly behind or crossed back so again the clock adds a greater level of instruction.
Of course, the participants in a dance exercise class are watching the instructor but giving them verbal instructions allows them to do it in their own body’s way instead of just trying to do it the exact way the teacher’s body is doing it. Some people might have a LARGE clock face on the ground on which they are dancing and other’s might have a smaller one. It all depends on where they leg reaches, but at least they know what direction.
In Nia there are even moves that refer to the clock. Within Nia’s 52 moves we have a “slow clock” and a “fast clock“. So as I said we use the clock or at least the idea of a clock a lot in a Nia class.
Makes Nia sounds easy, huh? It is. And it is fun. Find a class near you nianow.com or check out my Nia class schedule on my website (www.HelpYouWell.com).
Posted in Nia | Tagged: clock dance, clock face, dance, dance moves, fast clock, katas, looking at the clock, Nia class, Nia Class Schedule, Nia Dance, Nia katas, Nia participants, Nia routines, Nia students, Nia teachers, Nia's 52 Moves, NiaNow.com, slow clock, www.HelpYouWell.com | 4 Comments »
Posted by terrepruitt on July 9, 2012
In Nia there are 52 Moves that run through the Nia Routines. One move that we do quite often is not on the list of 52 moves. I call it a four-point turn because we take four steps to do it. In one of the routines I recently learned the instructor calls it an Aikido turn. Since Nia borrows moves and ideas from Aikido and associates Aikido with circular, spiral, and spherical motion, it makes sense this turn would be called an Aikido turn. As with many dance exercises the moves can sometimes be done fast or slow depending upon the music. Sometimes in a Nia routine we can do the same move at different speeds. With the four-point – which is four step – or Aikido turn – the best way to accomplish it is by starting with the first step being a “toes out” type of step. Point the foot out, away from the body in the direction you want to turn. Allow the entire thigh to turn out. Whether you are going to do a fast or slow turn, this first step is key in making it all the way around. Another key is to LOOK! Look the direction you want to turn. Also helpful is hands and arms. Allow your hand to follow after the eyes. The order would be eyes/head, hand/arm, foot/leg. While this is one arrangement of the order, sometimes your arms might actually be doing something else and that is fine too. It could be that the hands and arms lead, but whatever the case your eyes can be a part of the turn. Nia is a dance workout so sometimes we might have our arms dancing in another way to the music.
For a beginner learning the turn, I would make the previously mentioned suggestion of the order. Eyes/head, hand/arm, foot/leg. The thigh bone/foot turned out. Then step on that “toes out” foot, weighting it 100%, as you step all your weight on it your body will turn in the direction you want to go. Your free leg can be swung around to what seems like in front of your “toes out” foot, but by the time you step onto it, it will end up being besides the toes out foot because you will put all your weight into your second step and take the weight off the “toes out” foot so for a moment they will be side-by-side. Then you will swing your free leg behind to land about in line with the heel of your weighted foot. You will weight the foot that just was swung, and turn the other foot to parallel . . . making that the fourth point or step.
Maybe left and right indications will work better for you: The order: Turn your head/eyes to the left , allow your hand/arm to follow. Move your LEFT FOOT to “toes out” turning your left thigh bone to the left. Then step on your LEFT FOOT in a “toes out” position, put your weight on it 100%. As you are stepping all your weight on your LEFT FOOT, allow your body to turn to the left, in the direction you want to go. Swing your RIGHT LEG (free leg) around to what seems like in front of your LEFT FOOT. Step onto your RIGHT FOOT, toes pointing to the back of the room (or what started off as the back of the room), take the weight off the LEFT FOOT (“toes out” foot). Swing your LEFT FOOT (free leg) behind to land about in line with the heel of your RIGHT FOOT (weighted foot). You will stand on the LEFT FOOT, and turn the RIGHT FOOT to parallel . . . making that the fourth point or step.
Right to left works the same but start with your right foot.
To me, it is actually easier to do it fast than slow. But either way the hips get great rotation in the sockets. I was taught that we do not slide on our feet or spin on our feet. We dance barefoot so it is very different than if you have dance shoes on. There is not a nice layer of material that allows for easy sliding and spinning. We pick up our feet so as not to get blisters and to better condition the feet and the legs. So when we turn we are not spinning on the balls of our feet. That is one reason why I call it a four-point turn because we are hitting “points” in our dance. Points, steps, either way it is not a spin on the foot. This is another reason why it is important to start the turn with the toes already turned out because we also always want to be gentle on our knees. Also in Nia we are always reminded to remember our own body’s way. It is more important to protect and love our knees than it is to make it all they way around when doing a turn!
This is a pretty common dance move in dance exercise classes, but it is not always easy and can present a challenge. I believe it becomes particularly challenging when the person doing it wants to keep their eyes on the instructor. The best way to do it is to allow the eyes to move with the turn.
This is also a very fun move because you never know what we are going to do at either end (after the 4th step). Now that you got the turn down come to a Nia class and see what could be waiting at the end! You got the turn down, right?
Posted in Nia | Tagged: Aikido, dance exercise class, dance exercises, Nia, Nia 52 moves, Nia class, Nia Dance, Nia instructor, Nia Music, Nia routines, Toes Out, turned out toes | Leave a Comment »
Posted by terrepruitt on July 5, 2012
Nia is both a dance exercise and a life practice. Kind of like yoga. You can go to a class and get the exercise you want and have it end there or you can learn about its principles and take them into your life. There are levels of the practice. Nia has chosen to use a “belt” system as their levels. Instead of just having numbers or names, they have assigned belt colors to the levels. There are five levels; White Belt, Green Belt, Blue Belt, Brown Belt, and Black Belt. The intensives to gain the belts can be taken and enjoyed by people who aren’t teaching. Each belt has 13 principles, except Green. Green does not have its own set of principles because green is the belt level that is actually designed specifically for teachers and helps them hone their teaching skills. It delves into the 13 principles of the White Belt. The White Belt’s principle #4 is FreeDance. FreeDance as a practice has eight stages. I have posted about eight through two. This post is about stage one. Stage #1 of Nia’s 4th White Belt Principle is Freedance – Anything Goes (movement wise).
While you are dancing any movement is great if it is authentic movement. With Nia there is choreographed moves, but within the patterns of movement there is the ability to freedance. Also with many routines there is sometimes just freedance where we are allowed to dance free to the music without any choreography. Stage one: Freedance, anything goes, allows us the greatest of freedoms. You can dance using the wall, the mirror, a chair, the floor, or a ballet barre that might be in the room. You can dance fast, slow, high, low, or in the middle. Anything that you sense your body wants to do to the music. It is up to you.
The idea with freedance is to just let the body go. Don’t think about it. When you think about it often comes the judgment. Sometimes the judgment can interfere with movement, especially if it is judgment along the lines of, “Oh I must look silly doing this.” “Oh that probably isn’t pretty.” “Oh, I am not graceful enough to spin.” “Oh, I need to do this or that.” This is all inner dialog that clogs up the muscles and their movements.
Freedance also, as I believe I’ve mentioned before, in not club dancing. We are NOT just bouncing or undulating to the beat, we are moving to the music. We are moving our bodies towards as pleasurable sensation of health and well being.
Freedance is also not patterned dancing, we save the patterns for our choreographed movements. Freedance is just free. It is spinning twirling, diving and whirling. It could be hopping or dropping. It really is whatever your body does.
Freedance is not easy. It takes practice. It is not easy to just be on the floor and not think about how you are going to move and just let your body go. It is a challenge. But once you can stop thinking and talking in your head you will find yourself moving to the music. Sometimes you might even notice that you are moving in a way that you didn’t think about and it is really amazing to have that sensation. But don’t think too much, just keep moving.
I would like to invite and encourage you to make some space in your home or if you are so inclined find a space to dance outside . . . find a space turn on some music and just dance. Let yourself go. Let yourself be free. Allow the time, space, frame of mind and spirit to freedance. Remember, anything goes!
Wahoo! I have to add that in the middle of typing this up I secured another class to sub for the City of San Jose. So exciting to be able to share Nia through the city! Yay!
Posted in FreeDance, Nia | Tagged: Authentic Movement, City of San Jose, dance exercise, dance practice, freedance, Green Belt, Group Ex, life practice, Nia choreography, Nia class, Nia Dance, Nia Practice, Nia San Jose, Nia student, Nia Teacher, Nia White Belt, Nia's White Belt Principles, San Jose Nia, stage dance, substitute teacher for the City of San Jose, Yoga, Yoga Practice | 2 Comments »
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