Posts Tagged ‘Nia Dance’
Posted by terrepruitt on February 15, 2011
Nia has a list of 52 moves. A lot of Nia’s moves are moves that are from different forms of dance. I knew a lot of them already because of the different dance I have been involved in. One thing I’ve done before is just rolling around the foot, in Nia we call it Rock Around the Clock. Normally we actually STEP to or on positions as if we are dancing on clock on the ground, but for this move it is rolling on our feet, as if on positions of a clock.
With your knees relaxed and your upper body loose, rock back onto your heels. If going “counter-clockwise” you would rock to the right edge of both your feet–at the same time. Then move to the balls of your feet, rising on your toes. Then rock and roll 🙂 to the left edge of your feet. Both at the same time. The feet roll to 6 o’clock, 3 o’clock, 12 o’clock, then 9 o’clock. Rock around the clock. Don’t forget to rock clock-wise.
This move helps build strength in the ankles and the lower leg. A strong base is a stable base. With this move the muscles in the feet can also be exercised. Since often our feet are encased in shoes that don’t allow them to achieve the movement they are designed for, this move can help with strengthening our feet AND improving flexibility.
Nia’s Rock Around the Clock is a prime example of one of the exercises we do in a Nia class that is easy to do and results in huge benefits. If at first you find this move a challenge to your balance that’s ok, practice it holding onto a table, a chair, a counter then before you know it you will be able to rock around the clock without any help.
Update-ish: On January 15, 2015 I posted about another way to practice this move. Click here to go to Ways To Practice Rock Around The Clock.
Posted in 52 Moves (of Nia), Nia | Tagged: balance exercise, different forms of dance, flexibility exercise, foot exercises, foot flexibility, Nia, Nia Classes, Nia Dance, Nia exercise, Nia flexibility, rock and roll, rock around the clock | 2 Comments »
Posted by terrepruitt on February 5, 2011
I teach Nia. I found Nia while looking on the internet for a workout that was exercise as well as dance. Dance is exercise and with so many people enjoying dancing I was hoping to find a combination of both that I could teach. Nia is a non-impact cardio dance. The “non-impact” often causes people to think that it is low intensity, but with Nia you regulate your own intensity. Nia was created using The Body’s Way, and designed so that you can practice is in Your Body’s Way. So participants receive the workout their body needs at that moment.
I believe that is one of the great things about Nia, but it is also one of the things that greatly challenge people. Some people do not know how to listen to their own bodies and give them what they need. They are accustomed to being told what they need and what to do. So Nia might not be for everyone. But there is something out there that is.
In the Fall 2010 issue of Conscious Dancer, they shared 100 modes of movement. They highlighted movements from A-Z. They pointed out AcroYoga, AlivEmotion, BeachDance, Bellyfit, Biodanza, Chakradance, Dancing with Pain, DolphinDance, 5Rhythms, Gyrotonic Expansion System, Hoop Dance, InterPlay, Jazzercise, Laughter Yoga, Nia, Pilates, Shake Your Soul, Soul Motion, SpritisDancing, Trance Dance, Wowzacise, Yoga Booty Ballet, YogaFit, Zumba, and more.
From yoga to yoga dancing, spiritual exercise, water workouts, healing, structured, non-structured, standing, sitting, rolling, running, jumping, bouncing, everything from here to there and anything you can thing of and more. So what is your excuse? Maybe there isn’t a Nia class in your area or that is convenient to you or your schedule. What about a Zumba class? Get some of your Latin on. Zumba not your thing? What about BellyFit? Maybe there is a class near you and a form of fitness that has a bit of yoga, meditation, and Pilates in it is something you would like? Laughter Yoga (who doesn’t like to laugh?) is in 60 countries. Maybe you would like the group type of moving mediation that is 5Rhytms. Or you wanna take it back to your childhood circling your hips and other body parts in a Hoop Dance. Have you tried Jazzercise lately? Even though it has been around since the 60’s it has kept up with the times. Like Nia, you learn that the joy of dance that is Shake Your Soul can be a healing experience. What about Wowzacise? Created by Wowza it is a form of fitness done on different size stability balls. Yoga Booty Ballet is a set of workouts that is yoga, cardio, and ballet and there are DVDs so you don’t even have to go out to do that one.
See? So as I am often saying there is soooooo much out there. If you don’t like one thing try another. Take into consideration your goals and what you really like to do, then go out there and find it. It has to be there. Even though Nia is for everyBODY, it really is not for everyone, but please find something that is for you and do it and stick to it!
Posted in Exercise and Working Out, Nia | Tagged: 5Rhythms, ballet, Bellyfit, Biodanza, cardio, cardio dance, Chakradance, Councious Dancer, dance exercise, Dance Workout, DolphinDance, Gyrotonic, healing, Hoop Dance, http://www.consciousdancer.com/, InterPlay, Jazzercise, Laughter Yoga, meditation, modes of movement, Nia, Nia class, Nia Dance, Nia exercise, Nia workout, non impact ardio dance, non impact workout, Pilates, Soul Motion, spiritual exercise, SpritisDancing, trance dance, water workouts, Wowzacise, Yoga, Yoga Booty Ballet, yoga dancing, YogaFit, Your Body's Way. AcroYoga, Zumba | 4 Comments »
Posted by terrepruitt on January 22, 2011
So, I have been teaching my Nia classes with my injured toe. I love it! It is such an awesome lesson, an amazing reminder. I have very good balance. I have such good balance I am always shocked that there are times when I get off balance. At those times — when I am standing on a BOSU using dumbbells, or doing squats — I am reminded that there is always room for improvement. Because I DO understand there is always room for improvement I always try to work on my balance. Nia is so, so, so, so good for balance. With the challenge of my injured toe I am reminded what a great job Nia does in allowing for balance practice.
While walking around the room if you engage your arms in a constant dance of movement you can sense how your full foot is used. Lower leg muscles can be sensed. Walking on the balls of your feet, moving fast then slow, moving your arms requires you to engage your core. All of the movements in Nia help to increase your balance and also require you to use so much of your body that we don’t always exercise throughout our day. All the movements also serve to remind you that your entire body is connected. Such as I mentioned before – walking and moving your arms you can sense your entire foot working to balance your body.
It is amazing to add the extra challenge of balance by moving your arms or moving fast then slow, or walking on a different part of the foot, or standing taller or moving lower. I am thinking that I have said this or something similar in previous posts, but since I am being challenged with my balance lately it is coming up again. I am using my whole left foot, but only the inside of my right foot. With this unstable base every action of my arms requires a great test of balance. It is a great reminder to me. Nia is a great way to practice balance and since it is a dance and we are moving so much, it never feels like work.
Even though I would love for you to join me in one of my Nia classes, I know that is it not possible for some. But it is possible for you to work on your own balance while going about your day. Easy things you can do; stand on one foot while cooking/taking a shower/vacuuming/whatever, move your arms about while you walk around, walk on the balls of your feet, hop on one leg, what else? What can you come up with to help practice your balance?
Posted in Nia | Tagged: balance practice, dance class, dumbbells, exercise class, Nia, Nia balance, Nia Classes, Nia Dance, Nia exercise, Nia Lesson, Nia Movement, Nia Practice, squats for balance | 6 Comments »
Posted by terrepruitt on January 11, 2011
As I was putting Christmas Ornaments away (yes, I am still putting “Christmas” away) I was reminded of Nia. My thoughts then morphed to working out and exercise. Ya see, I was trying to put an ornament in its box. I have trouble with this ornament every year. Do you have any of those ornaments where you store them in the box they came in? I have a lot of those ornaments and every year there are some that give me trouble. I try putting it in this way, then I have to take it out and turn it, then try again, and try again, and after a few tries finally get it in the right way with a resulting “Ahhh . . . . . .”
That is what made me think of Nia. Nia is made for everyBODY. The exercises we perform, the movements we do, the entire workout is designed around the design of the body. Often times people are not accustomed to moving their body in the way it was designed. Some people don’t turn their heads which can loosen the spine and muscles in the back or gyrate their hips which can loosen the hips and possible allow you to stand up taller. It might not be for everyONE, because in Nia participants are not told exactly how to move. It IS one of those things that you have to ACTUALLY try. It also helps to try it more than once. Try going to classes when they have different routines. Try it with different teachers. Try treating it differently; treat it as a cardio workout, treat it like an exercise, or treat it like a dance. Try all different ways. If you don’t love it instantly, then don’t give up, try again. You could find that when you keep trying and do it a different way you’ll be saying, “Ahhhh . . . ”
If not, Nia, there are so many other things that you can try. Find something you like. Keep trying. Don’t give up and think you don’t like exercise or working out because it comes in so many different forms, I am sure you can find something you would like. You can always contact me and we can talk about it.
Posted in Nia | Tagged: cardio dance class, cardio exercise, cardio workout, Christmas Ornaments, dance class, exercise, exercise class, Nia, Nia class, Nia Dance, Nia dance class, Nia exercise, Nia Moves, Nia particpants, Nia teachers, Nia workout, Working Out, workout class | 8 Comments »
Posted by terrepruitt on October 9, 2010
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!
Posted in Nia | Tagged: Carlos Rosas, concept of Nia, dance exercise, Dance Workout, Debbie Rosas, exercise dance, how Nia originated, Nia, Nia book, Nia class, Nia Dance, Nia exercise, Nia Principle #11, Nia Principle #12, Nia Principle #13, Nia Principle #9, Nia principles, Nia student, Nia Teacher, Nia Technique, Nia workout, The Nia Technique book | 7 Comments »
Posted by terrepruitt on September 4, 2010
Nia, at one point, was called NIA or Neuromuscular Integrative Action. Neuromuscular pertains to both nerves and muscles. Our movements involve both muscles and nerves. In a Nia cardio class, we stimulate and activate both during the workout. While leading a group of elder adults in a mobility-enhancement exercise (in a job unrelated to Nia) an observer commented, “It is like kindergarten.” My response was, “Yes, and isn’t it fun?” As I continued to watch these 90+ year olds toss around the ball, she said, “Yeeaaaahhhh!”
Adults just lose it. The stigma that comes with adults playing just to play is too great. Yes, there are competitive teams that adults can join, and those that do are exercising their inner child and having fun, but what about playing just to play.
If a suited adult were to skip down the cubbed corridor they probably would be put on leave of absence. If an adult were to be alone, without children, and were to walk down the street balancing on the curb, they would receive stares from others. Breaking out in song is only acceptable for children and actors in musicals. As adults society does not generally allow us to let out our inner child in everyday life without thinking we are a little off balance.
That is where Nia comes in. In a Nia class we get to play. Also our dance is something that allows you to release that inner child. Nia invites and encourages you to skip, jump, run, walk, shout out, crawl, and move as you did when you were a child. In a non-judgmental freely accepting atmosphere we get to play.
Does that sound like something you could enjoy? Doesn’t it sound like something your body longs to participate in again? Come to a Nia class and find out.
Posted in Nia | Tagged: dance class, inner child, Muscles, nerves, Neuromuscular, Neuromuscular Integrative Action, Nia, Nia cardio class, Nia class, Nia Dance, Nia play, Nia workout | 4 Comments »
Posted by terrepruitt on August 31, 2010
People can contact me about Nia through my website at HelpYouWell.com. Here is a communication that transpired:
(click for CURRENT schedule! Thanks!)
A consumer has submitted the Contact Terre Pruitt form on your website.
The details are given below:
I am looking to: obtain information about Nia classes
[Personal information deleted for privacy]
Comments: How does one learn Nia? If the classes are drop in but if I have never done this before how will I know the moves? Do you have classes for beginners? If so, when do they start? How many classes must one attend in order to learn all of the moves? What is the nearest cross street to your location on Lincoln Ave.?
My reply:
Dear Lovely Spirit Interested in Nia:
Do you like to move? Do you like to dance? Do you care what others think of you? You are a Lovely Being and I invite you to let go of caring about that.
Nia is not about “the moves”, Nia is about fun. And moving and learning and not caring what others think. Do you think you might like something like that? Do you think you might like to remove your shoes and just get down and shake your groove thing? What makes Nia different than other exercise classes (well, ONE of the things that makes it different) is that we don’t judge. If you are not causing yourself or others harm then it is ok.
If one person goes left, and the other person goes right—as long as there is not a collision—it really does not matter. We are not performing. Nigel, Mia, and Adam are not there. It is just us. Those who want to move. We have fun. We don’t mind if and when we don’t do it “right”.
You, Lovely Spirit, will know the moves because you will be listening to the best, most perfect, most honest teacher there is—-YOU! YOU will be in charge. You will be the one that tells you what to do and how much to do. I might say, “raise your arm” and your arm might say, “No Lovely Spirit, not today.” And you will be moving PERFECTLY because you will have listened, and I and everyone in the class will know that you respected yourself and did what YOUR body needed. That is part of what makes Nia great.
ALL of my classes are for beginners. All of my classes are for experts. Because all of us are beginners and experts. Nia is about YOUR BODY’S WAY!
Come and see. Try not to be concerned about learning the moves. If you have looked at Nia’s 52 Moves, and are thinking about having to know all of them—don’t! We move as the body was designed to move so when you come you will be amazed at how your body just moves on its own. And because of that,
it will feel fabulous!
The NEAREST cross street is Garfield (it is where Rotten Robbies is), the “biggest one” with a light is Coe. The studio is between Coe and Willow in Willow Glen. Does that help?
I want you to come and feel comfortable. Nia is about JOY and comfort and feeling good. It is not about “moves” and “perfection” and performing. We listen to the music and I lead a routine, but you are not required to do exactly what I do. You are encouraged to move as YOUR BODY WANTS TO MOVE!
Sorry, my reply was so lengthy, but I was hoping to help you understand that it is more fun than form. Our bodies were designed to move, in society we sometimes restrict movement, so when you participant in Nia . . . it is
fun!
So, when can I expect to see you? 🙂
Posted in Nia | Tagged: Adam, exercise class, Garfield Avenue, helpyouwell.com, Lincoln Avenue, Mia, Nia, Nia 52 moves, Nia Classes, Nia Dance, Nia exercise, Nia for beginners, Nia fun, Nia Moves, Nia Spirit, Nia website, Nigel, Terre Pruitt, Willow Glen classes, Willow Glen Nia | 2 Comments »
Posted by terrepruitt on June 29, 2010
We often step on the ball of our foot. We often call it the toe. The Ball of the foot is one of the 52 Moves of Nia. Ballerinas are actually on their toes and they do it in special shoes that have a support in them where their toes are. We usually are stepping onto the BALL of our foot when we step on the “toe”. It is the ball portion of the foot that supports the weight when we are “on our toes”.
This is plantar flexion and assists with keeping the ankle joint flexible. If you are standing on the foot you are flexing it can also assist with strength.
In a Nia workout class we do all types of movement and sometimes we are using the ball of our foot. We could be stepping or standing. The moment might call for us stepping ONTO the ball either forward, back, or even laterally. Or it could be that we are standing and just rising up. This could be a position where we stay either in a display of balance or it could be a display of agility, a temporary place where we quickly move onto another move. Either way it is all part of how the body was designed to be moved.
It might be a nice idea to keep in mind that moving and working the foot in different ways than it is used to being worked might cause some muscle soreness or tenderness through the entire leg. If you are never on your the ball of your feet and suddenly your dancing a few moments on them, your calves might remind you of it later that day or even the next day. Same goes for the whole foot, if you are not in the habit of moving on the whole foot your ENTIRE leg could end up letting you know you worked some leg muscles.
As with the whole foot, the ball of the foot can be used in the stances of Nia.
Just as I have done with the heel lead and the whole foot, I am going to suggest that you take note of this foot position. As you walk notice when your stride gets to the point of the ball of your foot. As you reach for something on the top shelf and you balance on your toes, notice the flex of your foot and the muscles in your calves. As you walk through your day notice the ball of your foot.
Posted in 52 Moves (of Nia), Nia | Tagged: agility, ankle joint flexibilty, ankle strength, balance, Ball of foot, ballerinas, DOMS, felxibilty, leg muscles, Nia, Nia class, Nia Dance, Nia dancing, Nia workout, toe shoes | 10 Comments »
Posted by terrepruitt on June 26, 2010
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.
Posted in 52 Moves (of Nia), Nia | Tagged: Carlos AyaRosas, Carlos Rosas, dance class, Heel lead, micro dancing, Nia, Nia class, Nia Dance, Nia movements, whole foot | 3 Comments »
Posted by terrepruitt on June 24, 2010
Often times in a Nia routine we are stepping or even walking. Since Nia’s movements are based upon the way the body was designed to move a Nia routine is often created with the step to be done with a heel lead. The Heel Lead is one of Nia’s 52 Moves.
A lot of different types of dancing is done on the ball of the foot, cha-cha, two step, etc. Some dances are done on the toe as in ballet. With Nia we often are using our heel to lead and not the toe or the ball of the foot. This is a challenge sometimes. Sometimes it seems easier to step onto the ball of the foot or the toe. Using the heel lead technique really allows for our ankles to move through the full range of motion.
In addition to allowing the foot to move as it should, stepping on the heel gives the ball of the foot a chance to rest. If it is one’s habit to walk on the ball of the foot it can sometimes become a source of pain. The foot in its very architecture was designed to have the weight (when stepping) borne on the heel not the ball of the foot.
While I am leading a Nia class I frequently say, “Heel lead.” And most times it is to remind myself to use my heel. I tend to start dancing on the balls of my feet.
A lot of women’s high heeled shoes do not allow for a heel lead. In the case of some of the shoes if the heel were to lead and the weight were to be place on it, it would collapse. I know many, many women who love their high heels for so many reasons. I am not saying that people shouldn’t wear them, but I am saying that we dance Nia in bare feet, the routines are designed to allow the body to move as it was created, so embrace the heel lead.
Right now, if you are not wearing shoes that would inhibit the heel lead, try it. As you walk through your day actually consciously, place your heel down (not roughly, just place it down) first then roll through your foot. Notice how your ankle flexes and extends. Practice the heel lead. Enjoy the heel lead.
Posted in 52 Moves (of Nia), Nia | Tagged: bare feet, dance class, Heel lead, high heels, Nia, Nia class, Nia Dance, Nia movements, Nia routine, Nia Techcnique | 10 Comments »
Terre Pruitt's Blog 