Posts Tagged ‘Nia White Belt’
Posted by terrepruitt on March 12, 2011
I believe that I have mentioned before Nia allows us—even encourages us—to do routines with different focuses. I know I have posted about focuses before. This past week I led my classes in the Nia routine called Sanjana. I believe this is a routine created by Debbie Rosas NKA Debbie Rosas-Stewart. It is an awesome routine (well, yeah . . . its Nia). I decided that I would do one of the nine movement forms per class. I know I have posted about Nia’s Nine Movement Forms before, too. I had used some of the movement forms previously with this routine, so I decided the ones we did this week would be ones I had not paired up with Sanjana. Monday in my San Jose Nia class we did the ideas of Moshe Feldenkrais. For Wednesdays Nia class in San Jose we utilized the energy of Tae Kwon Do. My Los Gatos class on Friday experienced Sanjana with the Modern Dance flair.
I love this about Nia. I love that doing the same routine, but doing it with different energies allows for different movement, different sensations. Each movement form has its own energy, that is how we apply them to a routine and come up with something unique. I chose Feldenkrais for Monday because often times participants are a bit sleepy on Monday mornings. Sometimes we prefer something that moves us but something more along the lines of a stretch or a healing art. It could be that too much was done over the weekend or not enough, so Mondays are a little different. With this conscious movement as our guide we were able to focus on the sensation of the body as we moved. The dance was conscious. We could concentrate on areas that needed attention, either from the over-use during the weekend or lack of use. Whatever the case, the idea is ease. Move with ease into one’s own power and strength. This is a gentle movement form but that does not mean it is not intense. We can still move our bodies to get a great strength and/or cardio workout when playing with the healing arts, but it is with greater awareness.
By the middle of the week, Wednesday’s class was perfect for Martial Arts. Nia students have “recovered” from the weekend so the whole body can be used. We have the strength to utilize the power of the Tae Kwon Do energy. The dance can be precise, by this time of the week. Two days are behind, only three are left (class is in the morning), the desire and focus needed to push on is there. Sanjana has great opportunity for dynamic ease to be exercised. There are katas that allow for the fluid moves of martial arts with dance, kicking, punching, blocking, and striking. In fact the “Exercises” listed in The Nia Technique White Belt Manual* under the Tae Kwon Do craft seems as if they were written expressly for Sanjana.
Friday, unknown to me at the time I planned my dance week, was a great day to do Modern Dance. With the tsunami that hit Japan over the night (Thursday night for us, Japan’s Friday) it was a great time for dance. Modern Dance calls you to express yourself. This movement form is one of imagination. You can be big and/or small, fast and/or slow, a tree, a rock, sand, water, air, even a feeling. People can truly dance whatever they want. So while we are still practicing our stances the feelings put into it are those of the participant. Movements led by me are executed by whatever sense is being experienced. Many people had different issues and feelings to work through. Even if some of those feelings were a celebration with the understanding that life is short and precious so we need to celebrate what we have while we have it. This form is that of balance–both on and off, flexibility, strength, power, drama, emotions . . . whatever fits. It was a great way to let our bodies move while our hearts went out to all that were affected.
Nia is awesome like that. We danced the same routine for all three classes this week. With each class it was different while we paired up the routine with different movement forms. While the movement forms were able supply the energy, the “feel”, the sensation that was required for the day.
(Thoughts and prayers go out to ALL that are/were/and will be affected by the earthquake in Japan on March 12, 2011 and the subsequent tsunami.)
*March 2001, V# Page 2-19 thru 2-20
Posted in Nia | Tagged: 2011 tsunami, cardio dance, cardio exercises, cardio workout, Debbie Rosas, Debbie Rosas Stewart, dynamic ease, Feldenkrais, Japan's Tsunami, Los Gatos Nia, Los Gatos Nia Class, March 12, Mondern Dance, Moshe Feldenkrais, Nia cardio, Nia class, Nia Dance, Nia exercise, Nia focus, Nia katas, Nia Los Gatos, Nia Practice, Nia routine Sanjana, Nia routines, Nia San Jose, Nia Technique, Nia White Belt, Nia White Belt Manual, Nia workout, Nia's movement forms, Nine Movement Forms, San Jose Nia, San Jose Nia class, Sanjana, Tae kwon do, White Belt | 3 Comments »
Posted by terrepruitt on July 27, 2010
The 10th Principle of the Nia White Belt is X-Ray Anatomy. When I first heard this I thought, “What? Do the people that do Nia think they have X-Ray Vision?” But that is not the case at all. (Whew!) To put it in its simplest form it is a way to see the body.
In Nia we study anatomy. We do not study it to the extent of doctors, but we read books and use tools to help us learn how the bones act as the frame and support of the body; how the bones protect organs, and how the bones connect. We examine the joints and how they move. Each type of joint: the hinged joints, the ball and sockets, etc. moves differently We notice how they move and how they allow movement. We also look at how the muscles move the bones, with contractions. In addition, we think about the connective tissue, believing that in order for it to be healthy it must move and be supple.
Focusing on how the body was designed to move and appear allows us to “x-ray” beneath the skin using our intuition, our knowledge, and our eyes to possibly see areas that could use attention. For example shoulders in general should be level. Rounded shoulders could be weak muscles in the back not holding the back up and shoulders back, or tightness in the muscles in the front. Level hips is the original design, barring injury, hips off kilter could be a matter of weak leg muscles on one side. See how that can work?
Looking at our bodies using our X-ray Anatomy can assist us in seeing and learning what our bodies need. Seeing what our bodies need give us the opportunity to give them what they need. When we have an idea of what our bodies need it enables us to practice Nia in the way that best suits our needs. Working out in a way that our bodies actually need makes working out enjoyable and makes you feel great.
Posted in Nia, Nia White Belt Principles | Tagged: Nia, Nia antomy, Nia Practice, Nia White Belt, Nia White Belt Principle #10, Nia workout, Nia Xray vision, Working Out, workout, X-reay anatomy, xray vision | 12 Comments »
Posted by terrepruitt on July 15, 2010
In Nia our sixth principle for the White Belt is the base. #6 The Base; Feet and legs. I sat down to write and as I was searching for something to post about it dawned on me that base came up yesterday and today. It is a different type of base yet a base is a base so there can be a connection, but in this post I am just going to share the things that came up and later write more on the Nia White Belt Principle #6 in another post.
Yesterday I was out with a friend and we were eating something that she just found divine. She is one of those creative-in-the-kitchen-people and also trained in the kitchen. She was breaking down this item. She was tasting it and eating and trying to discover what it was. She came up with what she thought it was and then we both lit up when we realized that once she had that—the base, we could do whatever we want with it. We could make any flavor we want. It could become the condiment to end all condiments. It was awesome. Something you know but when you come across it and see how it can blossom into something or so many other things it is fun to be reminded that things start with a base.
Today, I joined a small group of Nia White Belts to learn some music and work on a routine. There are not as many Nia teachers down in my part of the Bay, the South Bay as there are in the North Bay and the East Bay so whenever I get to meet with them I get very excited. We went through the steps that we were taught to go through when learning a routine. We did the first step in the process. Then after a couple of times of dancing the song it was clear we pretty much had the base down. The person leading the group started to say, “Or you could . . . .” “Have the class do this . . . . ” so there is was again . . . the base. In this case we had the base steps down and once we had that we are free to play a little more. We can play with speed, levels, or even changing the moves.
I just think it is so interesting that I have had two very strong reminders of the importance of the base. It is important to have a strong base. It give your strength and security which will allow you room to grow. Cool. Fun. I love it.
That was my day. How about you? Any “base” examples you can thing of? Anything else you want to share? Do you have any stories of a “base”? Maybe a weak base story to help support the idea of how important a strong one is?
Posted in Nia, Nia White Belt Principles | Tagged: #6 The Base; Feet and legs, East Bay Nia, Nia, Nia class, Nia routine, Nia White Belt, North Bay Nia, Principle #6, South Bay Nia, South Bay Nia class, White Belt | 7 Comments »
Posted by terrepruitt on May 25, 2010
The first half of Nia White Belt Principle #7 is the Three Planes of Movement. The second half is Levels of Teaching. (You can learn more about Nia’s Belt Levels here) The three planes of movement in Nia can be easily described as low, medium, and high. The planes are used to allow our bodies to practice agility and mobility. We use the floor, the space in between, and the “high”. We bend and fold. We reach out and stretch up. We move in space both horizontally and vertically.
With all the movements available to us in the three planes we have the opportunity to experience energy as it moves around us. In addition to the possibilities of energies the journey should be to pleasure and comfort. As you move through the planes part of practice of Nia is to observe how our joints open and move more freely.
Just like the three levels of intensity Nia encourages everyBODY – regardless of fitness level – to work and play in all three planes. Keeping in mind everyone’s low, middle, and high is unique to their own body.
Moving through the planes can tie into the levels of intensity. For example if doing the bow stance, the lower or deeper you go could be considered a level of 3 intensity because going down and coming back up would require greater effort and be more intense than staying “high” and not lowering into a deep bow.
Strength, stability, and flexibility will also be a result of working through and in all the planes. The more we play in all of these areas we develop more ability in all of them, the more we can maintain balance in the entire body.
If you want to join me in a Nia class please look at my San Jose Nia class schedule or my San Carlos Nia class schedule. I look forward to seeing you.
Posted in Nia, Nia White Belt Principles | Tagged: agility, Belt levels, Bow Stance, City of San Jose, Levels of Teaching, Mobility, Nia, Nia Classes, Nia energy, Nia White Belt, Nia White Belt Principle #7, San Carlos Nia class, San Jose Nia class, Three Planes of movement | 4 Comments »
Posted by terrepruitt on May 8, 2010
Nia White Belt Principle #9 is Arms, Hands, and Fingers. Through the years it has changed the exact name. My White Belt Manual says “Upper Extremities: Arms, Hands, and Fingers”. When I was in the training we actually learned it as “Creative Arm and Hand Expressions”. Whatever it is called it is using your arms, hands, and fingers in your workout and in life.
Ours arms, hands, and fingers can be used to hug, touch, caress, bringing comfort. They can be used to express ourselves to aid in communication. In the dance that is Nia, and in life they can be used to exercise our spirit with playfulness using our imagination to become wings, scarves, rain, water or whatever it is your arms, hands, and/or fingers sense.
When we use them to punch and block or catch our bodies as we push off from the wall or the floor we build strength both in our arms, hands, fingers, back, and upper body muscles. The many circular motions incorporated into our routines help condition our muscles as well as our ligaments and tendons. Nia is not a linear cardio dance class. The idea is to move to promote health in the entire body.
The hands have the capability to gather information and to move energy, to bring it in or send it out. We use our hands in Nia a lot. Not all movement classes include hands in the exercises. Nia understands the importance of hands and fingers.
In addition to moving our limbs to promote flexibility and strength Nia weaves relaxation into the mix. It is understood that many people can hold tension in the upper body, in the shoulders and neck. We benefit from the opening and closing of the shoulder joints. We learn to recognize the different ways to move to promote relaxation.
We can do all of this while we follow the moves of a routine or when we choose to activate the freedom that is encouraged in Nia. Either way, whatever you decide you will see how Nia does use the Upper Extremities: Arms, Hands, and Fingers a lot in Nia.
Posted in Nia, Nia White Belt Principles | Tagged: arms, fingers, Hands, Nia Moves, Nia White Belt, Nia White Belt Principle #9, Principle #9 | 2 Comments »
Posted by terrepruitt on May 4, 2010
Nia White Belt Principle #5 – Awareness – Dancing Through Life
I have been avoiding this principle because it can be very complex. To me, all of Nia’s White Belt Principles can be complex because they can be applied strictly to the cardio workout that is one aspect of Nia, they can be applied to Nia as a practice—which translates into, they can be applied to life, or they can just be applied to life.
Debbie Rosas Stewart talked about Principle #5 in this month’s Nia Teleconference for EveryBODY. She kept it simple. In all the calls she talks for about 15 minutes then she takes questions for the last 15. The call is 30 minutes. I will share with you what she said, but I recommend you listen to the call when they have it up on the site. They record each call every month.
Since I like to keep my posts relatively short, I have realized that I can post short summaries of Nia information and re-visit the information in additional posts.
One of the first things she said is very true, and I would like you to think about it. She pointed out that we are often aware of pain whereas we are not aware of pleasure. If we have a sore body part, we are aware of it. It makes its presence known and we listen. I personally don’t think we always listen to what it needs, but that is topic of another post. But we certainly don’t always pay attention to pleasure.
With Nia we seek pleasure. We seek to move away from the pain and go towards the pleasure.
There are a few things we can do to assist with that. One way is to be aware. Be aware of what brings us pleasure. As we move throughout our day we can make our movements a dance. While we are “doing”, we can dance through life. As you are reading this and you shift in your chair, notice the movement of your hips, notice to tilt of your head, do it like a dance.
While you are not moving, while you are “not doing”. Notice the stillness in your body. Allow the stillness to bring calm, relaxation, a sort of meditation, if you will. Notice what it is you are touching. Not just touching with your hands, but with your entire body. Are you sitting on a chair? Are you leaning on a desk? Benefit from that touch and that “not doing”.
Life as art so notice the art around you. Notice the noises and allow them to filter in as sound. Breath in the sensation of life. Not talking about “art” that would be in a museum art, but just the beauty of the world. Whatever you find beautiful.
There is so much about Nia I always find myself saying, “Another thing . . . one thing . . . Nia this . . . and Nia that. . .” but really. Another thing about Nia is that it is kind. Nia believes that we receive what we need to receive. We are not expected to hear something and walk away knowing it all or knowing it perfectly. With that in mind, understand that this is what I heard. These are the notes I took. Please, I invite you to listen for yourself and glean from it what you need. Focus on what resonates with you. Take away something you can share.
My site shows Nia class schedule in San Jose and San Carlos. On Nia’s main site you can look up classes in your area. There are classes all over the world.
Touching and Being Touched / May 3, 2010 Teleconference call is the call I have summarized here.
Presently in your life, do you dance through it? Do you practice awareness? Do you notice life as art?
Posted in Nia, Nia White Belt Principles | Tagged: Awareness, Cardio classes, cardio workout classes, Dancing Through Life, Debbie Rosas, Debbie Rosas Stewart, Nia, Nia Awareness, Nia cardio class, Nia Classes, Nia Dance, Nia movements, Nia pleasure, Nia Principle #5, Nia San Carlos, Nia San Jose, Nia Teleconference, Nia White Belt, Nia White Belt Principle #5, Nia workout, San Carlos Nia, San Jose, San Jose Nia, workout classes | 5 Comments »
Posted by terrepruitt on March 30, 2010
When I attended the Nia White Belt Intensive I had not heard of the Four Agreements so I was very captivated by what we refer to as our Energy Allies. When I decided to attend the Intensive I had only been to four Nia classes and I had decided I wanted to teach it. I had no idea what to expect. So these Energy Allies came in handy for me.
We call them friends and rely on them as you would friends. I am posting these because I often need to be reminded of my friends and I thought I would share them with you.
I was taught:
1–Speak with impeccability
–We were reminded to stay “on task”. Often times in a group setting questions are asked that do not actually relate to the subject being discussed. Or people like to tell stories about something “sort of” related to the subject.
–We were also instructed to use “I”. When we talk we often tend to project what we are saying instead of saying “I”.
2–Don’t assume anything
–Don’t “make up” stories in our head. We don’t really always know what the story is so we shouldn’t make it up.
-Quiet our inner mind’s conversation.
3–Don’t take anything personally
–Don’t get caught up in self-pity or self importance.
–Try not to get emotional about a comment.
4–Always do your best
–No holding back
–Follow instruction
–Recognize what is required
I thought this was a GREAT way to start a seminar or in this case an “intensive”. I wished we could have employed these agreements when I was a corporate trainer. I think they really assist in keeping the group on task. When people are allowed to share information that pertains to the subject yet understand that off topic issues will be put on a back burner, that helps keep the subject flow steady. Keeping the inner mind silent assists in hearing what is being said. Not taking comments that were made personally allowed the information to be given and received so that it could be useful and not destructive. Following instructions assisted with the energy in the room. When we all understood what was required we were all able to focus on the moment’s assignment.
Keeping these four allies around really enabled our group to keep our energy going. When listening is not at a premium and/or people are emotional about something it really can zap the energy of the collective.
These are friends that can be invited to anything in one’s life. Do you have these Energy Allies as your friends? Or are you familiar with the Four Agreements?
Posted in Nia | Tagged: Classes in San Jose, Energy Allies, Four Agreements, impeccability, Intensive, Nia, Nia Classes, Nia San Jose, Nia trainer, Nia White Belt, Nia White Belt Intensive, Nia workouts, San Jose Nia, seminar, trainer, White Belt, workout classes in San Jose | 11 Comments »
Posted by terrepruitt on March 23, 2010
If you are going to get deeper into Nia–taking it further than a workout and even further than a practice, if you are going to attend a Nia Intensive, you will be introduced to the triads. Nia has a method of grouping things together in threes to assist in the learning of the information. I think that it is a pretty good tool to use. It helps organize things into little manageable packets.
Each principle in the Nia White Belt has a triad. Some triads have three additional triads to help further explain the principle. It is all packaged so wonderfully I just love it.
I have posts about Principle #2 Natural Time and the Movement Forms. Here is an example of what the Art Forms Triad may look like. Each art form has three movement forms.
Now, honestly, participating in a Nia Intensive is so delicious I don’t want to take away from all that you will be experiencing so this does not have all the information that you would see if you were to attend an intensive. With the principles and points on a triad there are usually catch phrases and other things to assist you in learning. This is just an somewhat striped down version so that you can have an idea of what I am talking about.
Also, with all of my talk and posts and tweets and pages about Nia, I am wanting to share with you a glimpse of the richness that is Nia. There is a lot of knowledge that Debbie and Carlos want to share and they have created or commissioned to be created some wonderful and beautiful tools in order for anyone who wants to learn can use.
Posted in Nia | Tagged: Carlos AyaRosas, Debbie and Carlos, delicious Nia, Natural Time and the Movement Forms, Nia, Nia Movement Forms, Nia Practice, Nia principles, Nia Triads, Nia White Belt, Nia workout, Principle #2, Triads | 2 Comments »
Posted by terrepruitt on February 18, 2010
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.
The core is Nia White Belt Principle #8.
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
Posted in Core Muscles, Nia | Tagged: Bow Stance, Carlos AyaRosas, Carlos Rosas, chakras, core muscle group, Core Muscles, Debbie Rosas, flexibility, Nia, Nia and the Core, Nia routines, Nia Technique, Nia White Belt, Nia White Belt Manual, pelvis movement, Principle #8, strength, three body weights, White Belt | Leave a Comment »
Posted by terrepruitt on February 11, 2010
Nia has been around for 26 years now, and I believe it is a company and a practice that will be around for a long time to come. Companies that survive they survive by changing, by growing and by adjusting. Nia is in a big adjustment phase right now.
They have adjusted the Nia White Belt Principle #11 from “Business and Marketing” to “Creating A Sacred Livelihood”. This adjustment is to help principle number 11 be more in alignment with the body centeredness that is the core of the White Belt.
But even though the name might sound a little different than other current courses of business that have surfaced recently, its not. It is pretty much in keeping with the trend that is right now. That is one thing I love about Nia. It really is not anything new, so it is not as if you are having to accept a handful of new ideas and “woo-woo” thinking, it is pretty much the same stuff that all “authentic” “live your truth” marketing people are preaching at this time.
Ya know, have a philosophy and a purpose. Know that your purpose is alive so that is will be allowed to flex, change, and grow.
In addition there is the “social purpose enterprise” aspect . . . believing that we are contributing to a higher purpose.
Its the way Nia packages things is that help make it unique. With this adjustment to the principle we are taking “Business and Marketing” and making it more personal. The woman that came up with this, Karri Winn, spent over 4 years doing so. And from the video* made of the presentation it is evident. She is so comfortable talking about it and sharing it, you can tell she has lived with it for a while. She connected business to “me”, which assist with goes right back to the body centeredness, as I mentioned. Making it about “me” as in my life is an extension of my body is how it relates to the body-centeredness. Then using Nia to help us achieve our purpose. And with all of that together we will be able to create a livelihood.
Pretty exciting stuff!
As I said in my last post, for me, Nia is a journey.
Here is an article on the Nia Now site regarding Creating A Sacred Livelihood. (The article is no longer available on the Nia site.)
Posted in Nia, Nia White Belt Principles | Tagged: body centered, Business and Marketing, Livelihood, Nia, Nia White Belt, Sacred Livelihood | Leave a Comment »
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