Posts Tagged ‘Nia White Belt’
Posted by terrepruitt on February 4, 2010
I always get questions about the Nia Routines. Are teachers given the routines? Do teachers make up their own routines? How many routines are there? And more. In this post I’ll just cover those three questions.
At the time of this writing there are 18 Nia routines showing on the teacher website for purchase. I know in the 26 years that Nia has been around there have been a lot more. I believe back when Nia started having routines, music rights and all that big business part of music was not an issue. Now, I think, that portion of life has affected Nia and the routines. I think they had to remove some from sale.
A routine is group of songs. I think 8 to 10 is the average, but it depends on the length of the songs. An average Nia workout class is about 55 minutes, give or take a few minutes. At the time of this post Carlos and Debbie were the creators of the routines.
As a teacher, we purchase a routine which includes a DVD disc, a music CD, and an information pamphlet. It is an amazing piece of educational material. This post is not about the fabulous package of material we receive or about learning the routine, it is just general information about Nia routines. But whenever I talk about the Nia routine packages I feel compelled to exclaim how wonderful they are. I will save the explanation of them for another post.
Teachers are encouraged to use their own creativity when leading a routine. Nia routines are very well thought out and put together. It is my understanding that with higher belt levels choreography is discussed, but with White Belts, Nia encourages them to use the routines that Nia has created. But at the same time we are encouraged to do the katas to different music than we are given.
With the encouragement of using our own creativity, I believe comes the impression that we can do things in Natural Time and to me, that means we can adjust routines. A kata might be less aerobic, but if we want to help make it more so we can add cha-cha-chas in place of a regular step, or just do fast side steps instead of a grapevine.
In addition to changing simple steps we are empowered with all of the different Movement Forms. When we employ the energies of the different movement forms they can change the routine dramatically.
I do mix up the katas from various routines to “create” new routines. To me this gives the participants a feeling of doing something new, yet at the same time they are moving to familiar patterns. Or once, I had an out of town friend attending my classes, after the first class, she admitted she couldn’t do turns. Well, if she were going to be my student for any length of time, you know I would put those in and work with her on them, but since she was only going to be in one more class, I put together katas that didn’t have turns so she would enjoy her workout more.
When I do mix it up, I make certain I adhere to the seven cycles of Nia. I also try to make it a well-rounded routine. I love it when I put something together and afterwards the class says, “Ahhh, I really liked that routine, what was it?”
I hope this helped to answer some of the questions about Nia routines. Please let me know if you have other question.
I am going to continue to you invite you, my reader to a Nia class. If you are ever visiting the San Jose/South Bay Area or you are local to me, please, come to one of mine :-). If you are not local, look up a class near you and try Nia in your area.
Posted in Nia | Tagged: aerobic class, aerobic exercise, Carlos AyaRosas, Carlos Rosas, Debbie Rosas, kata, Natural Time, Nia Belts, Nia choreography, Nia class, Nia Natural Time, Nia routines, Nia San Jose, Nia teachers, Nia White Belt, Nia workout, Nia workout class, San Jose Nia, San Jose Nia class, San Jose Workout, seven cycles of Nia, White Belt, workout class in San Jose | Leave a Comment »
Posted by terrepruitt on January 5, 2010
Music and the 8BC System is Nia White Belt Principle #3. This is part 2 of the principle, a brief bit about the 8BC System.
To learn our music, us Nia teachers, literally map out our music. We measure our music using a system of notations called bars. This is our map. We count out our music 1-and-2-and-3-and-4-and-5-and-6-and-7-and-8-and. Each bar 
has 16 counts. We count out the song noting the bars on a page. Then we go through and “dress” the bars adding marks to the page making notes of the sounds we hear. We use the noted sounds as cues for the choreography in a routine. No matter if the movements are matching the music or going opposite to it, the instruments and sounds are our cues.
By mapping our music, (“barring” our music) we get to know our music really well. Knowing our music really well allows us to easily play with the choreography, while at the same time, sticking to the basics of it. We can also take the music that we have learned while learning a routine and add different choreography to it.
Also practicing this barring system ensures that we can take any music and dance the Nia choreography to it. We just match the Nia music up with music that has the same count and we can pretty much just “plug” in the Nia choreography.
All of this allows us to have fun while exercising and doing our Nia routines/Nia workouts.
I have taken to the practice of mapping out my music and then scanning it so that I will have a completely mapped out song so when I am ready to add different choreography to it, I can just print my music map and put in the movement portion on my barred music.
Mapping the music allows for so much creativity. Instead of just dancing to the beat you can dance to one instrument, you can allow your body to “BE” the cymbal or the flute, or you can shimmy to the melody, or sway to the harmony. It is fun to play with the music. And you can do whatever you want and lead your class through it all because you have a map!
Since music is such a big part of Nia, I am sure that I will visit this topic often. I might even come back to the Nia White Belt Principle #3.
Posted in Nia, Nia White Belt Principles | Tagged: 8BC System, energizing workout, exercise, exercise routine, exercise workout, Music, Nia, Nia exercise, Nia routines, Nia teachers, Nia White Belt, Nia workout, White Belt, workout, workout routines | 7 Comments »
Posted by terrepruitt on January 2, 2010
Music and the 8BC System is Nia White Belt Principle #3. This is part 1 of the principle, a brief bit about Nia and Music.
Nia is so much about the music. As teachers we learn to dance to the music. So as we lead our participants through the workout routines it is more like dance than exercise. Sometimes we count the number of our movements as we are leading the class, but when we know our music well, we are to go to the music and use its cues and not rely on the count of the moves. So when I am leading a class and I am in a section where I am counting if I get distracted from my count, I can just listen to the music and know exactly where I am. Honestly, some songs I know better than others and I can accomplish this, some I am still learning. It is a process. It is amazing.
Music is powerful and has been used for teaching and healing. Your entire body can listen. Your body can respond to the music it senses. The body can sense the vibration.
There have been studies done that equate specific tempos with specific moods and/or emotions, in Nia we play with all of that. We can go with the music or play the opposite. A stereo-typical “happy” song, we might practice as sad and slow or excited and angry. It is a great exercise for the body as well as the mind and spirit to sense music one way and move to it in another, as an example, like previously mentioned; while “happy” is playing move to it as if you are sad or tired. It is a wonderful challenge.
It is energizing to play with the music. The rhythm or beat of the music is said to be the male or Yang energy of music. The melody is the feminine or Yin side. Harmony blends it together stimulating the spiritual energy. You can dance to the rhythm or the beat or move to the melody, or have your senses stimulated by the harmony. When you let your body sense the music you can dance it all.
There are so many ways to play with music. Another way to use music as a workout tool is to visualize what type of sound your body parts would make, match them up with the music as you listen and when you hear that sound activate that body part. Again, challenging your body, your mind, and your spirit. Getting the whole body workout that Nia is known for and at the same time letting the music be the motivation for the movement.
Nia is a workout, but it is a workout that allows you to exercise your body along with your mind and your spirit. It allows participants to be moved by the music in the body’s way. It really is so much about the music.
Posted in Nia | Tagged: 8BC System, energizing exercise, energizing workout, exercise, exercise class, exercise routine, exercise workout, Music, music vibration, Nia, Nia exercise, Nia play, Nia routines, Nia teachers, Nia White Belt, Nia workout, White Belt, workout, workout routines, Yang, Yin | Leave a Comment »
Posted by terrepruitt on December 29, 2009
The Nia White Belt Principle #2 is Natural Time and the Movement Forms. I have posted about the movement forms, here I talk about Natural Time. There is the Natural Time of the Mayans with the 13 moons to a year and there is the Natural Time of one’s body and one’s own movements.
In a Nia workout class even as the teacher is leading the participants through a routine, the participants are encouraged to follow their own natural time. There could be a section of the exercise that consists of floating down and rising up. I might invite you to do it in “your own time”, your “natural time”, encouraging you to do it as you sense. The music could be motivating you to float down slowly and rise up quickly, or vice-versa, or slow both in the downward motion and the upward motion. But it is up to you and your body, your own natural time. So even though we are moving all together we are doing it in our own time. We are allowing our bodies to listen the music and move as we sense it.
The same goes, really for our choreographed moves, one might move it fast and big, whereas the person standing right next to them might move it slow and small. It all depends on one’s own body. Moving in natural time helps us connect deeply with our own bodies. Without being forced to move at a specific speed or “volume” we can ensure that we get the exact workout out bodies need.
The routines in Nia are choreographed in a way that allows for people to play with the moves. Participants can move their own way and in their own time. Most steps are simple and allow for simplifying or spicing it up.
Nia also considers 13/20 to be the code of Natural Time. There are 13 major joints and 20 digits of the body. Body movements moving all 13 joints and 20 digits is a way to receive information from the body.
Visit my site for details on my ON-GOING classes in San Jose (the schedule and the classes I mention on the blog might change from time to time. The best way to find out about CURRENT classes is to visit: http://www.helpyouwell.com/nia-class-schedule.html . Thank you!)
Posted in Nia, Nia White Belt Principles | Tagged: 13 moons, body's way, exercies, exercise, exercise San Jose, Mayans, Movement Forms, Natural Time, Nia, Nia class, Nia exercise, Nia exercise class, Nia Natural Time, Nia routine, Nia San Carlos, Nia San Jose, Nia White Belt, Nia White Belt Principle #2, Nia workout, Nia workout class, San Carlos Nia, San Jose exercise, San Jose Nia, San Jose Workout, Workout San Jose | 2 Comments »
Posted by terrepruitt on December 19, 2009
Nia White Belt Principle #1 is The Joy of Movement. Debbie Rosas and Carlos Rosas were in the fitness industry back in the 1980’s when they felt the pull to do something different. From what I understand they didn’t know exactly what they were going to do. They just were seeing a lot of injuries in the aerobic industry and decided that working out in a way that injured one’s body was not the right way to be working out. They decided they wanted to workout in a way that allowed for honoring the body and for appreciating the body.
Debbie and Carlos did not just meet one day and decided to put a bunch of things together and “Voila! There is Nia!” . . . . it grew out of years of learning. As you look through information regarding Nia you can see some of the transformations it has gone through. Nothing big enough to make you think that it is not what it was when it start, but there are some changes. But one think that they found constant from the beginning was an incredible feeling of Joy.
They recognized that as a special element of Nia. They also recognized that as more of a sensation than a feeling. They determined that it was something that the body actually sensed when it was allowed to move as it was designed to do. Joy could be used as an energy to fuel the workout. Joy, as a body sensation can be called upon no matter what one is FEELING.
The Nia White Belt Manual explains how Joy is more of an attitude toward the body, and attitude toward life. When you sense this Universal Joy you work to stay connected to it.
In a workout or a dance you can actually choose to have Joy be your energy. Then you sense Joy as a sensation. While you are moving thoughts and feelings might come into your workout / dance, but ideally you are just noticing them but not dwelling on anyone in particular. And you are retaining the Joy.
You are encouraged to sustain the Joy and the way of moving that allows you to sense Joy. If you feel Joy slipping or that you are no longer sensing the Joy of Movement you can tweak what you are doing, the way you are doing it, to increase that sense of Joy.
During a Nia workout the teacher guides you through the moves of the routine, but it is up to you—the participant—to move in a way that brings you Joy.
If you remember anything about Nia, remember this: that the soul of Nia is the Joy of Movement. It is the physical celebration of the body.**
**Direct quote from The Nia Technique – White Belt Manual by Debbie Rosas and Carlos Rosas March 2001, V3
Posted in Nia, Nia White Belt Principles | Tagged: Carlos Rosas, celebration, dance, Debbie Rosas, element of Nia, exercise, fitness, fitness industry, joy, Joy of Movement, Nia, Nia Dance, Nia exercise, Nia White Belt, Nia White Belt Manual, Nia workout, Principle #1, sensation, sustain, tweak, Universal Joy, White Belt, workout | Leave a Comment »
Posted by terrepruitt on November 28, 2009
As you might now be aware Nia includes elements from three disciplines from three different arts. From the martial arts, we borrow from Tae Kwon Do. Not just “moves” from Tae Kwon Do but also some of the other elements of it. With its kicks, punches, blocks, and stances it helps allow Nia to be a great leg workout and provide a stable base for some of our other moves. Tae Kwon Do can also contribute to one’s confidence by providing exercises that allow one to become strong and stable. These are the things Nia gains from Tae Kwon Do.
Nia calls Tae Kwon Do the Dance of Precision.* So when delivering a punch, block, kick, etc. with the energy of Tae Kwon Do, it is done with precision and intent. However, Nia likes to play so at times even though we might not be executing a punch or a kick, but we might choose to energize our movement with “Tae Kwon Do” like energy, and be forceful and aggressive even adding sound to our movement.
Adding the energy of one form to the moves of another is one of the things that make Nia fun and keeps is challenging. It takes different muscles to skip with force and authority than to skip like a child without a care in the world. That is an example of how Nia incorporates different moves with different energies.
In Nia we don’t “DO” Tae Kwon Do, things have been gleaned from it and brought into Nia and mixed in with aspects of Tai Chi, Aikido, Jazz Dance, Modern Dance, Duncan Dance, Yoga, the Alexander Technique and the teachings from Feldenkrais, and the combination from each form is Nia. A lot of Nia routines include moves and concepts from each discipline, but not always. In an effort to keep each workout fresh, fun, and joyful teachers often mix things up.
If you are near San Jose, come to one of my Nia classes. If not, I hope that you will find a Nia class near you and give Nia try.
*Both the Nia Technique Book and The Nia Technique – White Belt Manual state this. Both books are by Debbie Rosas and Carlos Rosas. **V3 of The Nia Technique – White Belt Manual
Posted in Movement Forms of Nia, Nia | Tagged: Aikido, Carlos Rosas, Dance of Precision, Debbie Rosas, disciplines, Duncan Dance, exercise class, exercise classes, Feldenkrais, Jazz Dance, joyful, leg workout, martial arts, Martial Arts Disciplines, mind, modern dance, movement, movement class, Nia, Nia Classes, Nia Movement, Nia Practice, Nia San Jose, Nia Teacher, Nia Technique, Nia White Belt, Nia workout, Nia Yoga, San Jose Nia, San Jose Yoga, sounding, T'ai chi San Jose, Tae kwon do, Tae kwon do San Jose, Tai Chi, the Alexander Technique, White Belt, White Belt Manual, workout class, Yoga, yoga classes, Yoga Exercise, Yoga Nia, yoga poses, yoga pracitce, Yoga San Jose, Yoga workout | 4 Comments »
Posted by terrepruitt on November 19, 2009
As a Nia teacher there are prescribed steps we are to take to learn a routine. It is easy to skip steps in the interest of time. We all learn in different ways and as humans we tend to follow the easiest path. No matter what we are doing our tendency is to do it the easiest way possible. So some of the steps might be skipped.
I recently attended a FAB*, it was short workshop that covered some of those steps. Being in a workshop with everyone focusing on the same thing made it a lot easier to learn. At home, when I set about working on learning a routine, I get very distracted by things. So being in a room where there was no cat, no computer, no dirty dishes, no laundry, and no cleaning that needed to be done was awesome. It really enabled me to focus.
The routine that we were working on is called Aya (one of Carlos AyaRosas, FKA Carlos Rosas). It is very Latin based–it has both Latin music and Latin moves allowing for a lot of hip swaying and sexy moves. One of the songs that we reviewed was not in English and someone translated it for us. I have to say that sometimes when you know the words of the song it can make the movements different.
This workshop was a shortened version of another workshop that was recently held in Concord. That was a two day workshop where they reviewed the entire routine. The one I attended in Nevada City was only four hours. We reviewed two songs. I will be honest and tell you that I could not do the songs without seeing them again. But I am confident that once I purchase the routine and set out to learn it, these two songs will be a snap.
I also returned to San Jose with a renewed sense of knowledge. I might KNOW something, but it always helps to review and to look at it from different angles. I enjoy hearing how information filters into people differently.
Nia is so wonderful because it is so many things. It is a workout, it is a practice, it is exercise, it is something that brings people together, it can be the basis of a workshop, it is just fabulous.
*FAB = For all belts. Nia White Belts, Blue Belts, Brown Belts, and Black Belts.
NOTE: The pictures are actually from the little birthday acknowlegement we had for the owner of the studio.
Posted in Nia | Tagged: and Nia Black Belts, Aya, Carlos Rosas, exercise, exercise routine, FAB, For all belts, latin moves, Latin music, Latin routine, latin songs, Nia, Nia Blue Belts, Nia Brown Belts, Nia Concord, Nia exercise, Nia Nevada City, Nia Practice, Nia routine, Nia San Jose, Nia Teacher, Nia White Belt, Nia White Belts, Nia workshop, San Jose exercise classes, San Jose Nia, San Jose Nia classes, San Jose Workout, workout, workout routine, workshop | Leave a Comment »
Posted by terrepruitt on October 3, 2009
A Nia workout includes elements from three disciplines from three different arts.
From the healing arts, we use moves and ideals from Yoga. As with all the movement forms incorporated into Nia, Nia does not claim to be practicing Yoga. It is understood that years of studying and practice can be involved in the practice of Yoga, and Nia respects that, that is why I say that we “use move and ideals”. Nia recognizes the benefits that can result from Yoga and with that does its best to utilize some of its amazing power. Nia calls Yoga “The Conscious Dance of Alignment”.* It helps with the proper alignment of the bones. It also assists in increasing flexibility for all fitness levels.
We use the aspects of Yoga to help find balance in the body. In Nia we can also call upon the focus that is evident in Yoga.
The White Belt Manual 3/2001 V3 states:
Witness the value this form provides to increasing and restoring the natural flow of energy throughout the entire body. Recognize the specific principles that help to clear and calm the mind, bring balance to the nervous system, improve breath and posturing, and strengthen specific body parts. Acknowledge the way Yoga unifies the body, mind, spirit, and emotional being, and how the internal, core body becomes soft and supple to provide real “energy” strength from the inside out.
So we might do some exercises of twists, bends, and poses in our workout, it is to help increase strength, flexibility, alignment and our conscious connection.
The breathing in Nia reminds me more of Pilates than to Yoga. We inhale through the nose and exhale through the mouth, often times sounding. I have not participated in a Yoga class that does chanting or is vocal so that is why I am reminded more of Pilates than Yoga.
Many of Nia’s teachers are also Yoga instructors or they attend Yoga classes. I sometimes attend a Yoga class in San Jose. The two forms of movement are a great compliment to each other.
***V3 of The Nia Technique – White Belt Manual by Debbie Rosas and Carlos Rosas
Posted in Movement Forms of Nia, Nia | Tagged: Carlos Rosas, Debbie Rosas, exercise class, movement class, Nia, Nia Classes, Nia Movement, Nia Practice, Nia San Jose, Nia Teacher, Nia Technique, Nia White Belt, Nia workout, Nia Yoga, Pilates, Pilates breathing, Pilates class, Pilates San Jose, San Jose Nia, San Jose Yoga, sounding, White Belt, White Belt Manual, workout class, Yoga, Yoga chanting, yoga classes, Yoga Exercies, Yoga exercises, yoga instructor, Yoga Nia, yoga poses, yoga pracitce, Yoga San Jose, yoga stretches, yoga teacher, Yoga workout | 2 Comments »
Posted by terrepruitt on September 29, 2009
A Nia workout includes elements from three disciplines from three different arts.
From the dance arts, one dance we call upon is Jazz Dance. Jazz Dance allows us to bring in the fun! With Jazz it is about fun, showmanship, and expression. It is about big and little. Many elements from Jazz are incorporated into Nia. Isolations, syncopations, combinations, rhythm steps.* We could do a little flick of the wrist or full body shimmy, enabling us to exercise our intrinsic muscles and show the playful side, the sexy side. We could do a jazz square, a hip bump, or big arm circles allowing us to express ourselves. Bringing Jazz Dance into Nia helps bring in the rhythm and it can be a lesson in agility–where we start or move a body part and quickly bring it to a stop.
There is also facial expressions that can be associated with Jazz Dance; the big smiles, the teeth, the pout, the laugh, the wink—all can be jazzy! And of course, the hands, can’t forget “jazz hands” for one. With that it can be an expression of self, or beats of the music, or whatever you want. We can also do a lot of finger motions, pointing, flicking, “come here, Sexy!” gestures—all assisting in the health of the hand.
Jazz Dance brings a lot to Nia, it helps us be playful and have fun.
What moves, gestures, steps, etc. make you think “jazzy”? What movements do you do that you could add a “jazzy sparkle” to? And how?
Some of this information is from the Nia Technique Book and The Nia Technique – White Belt Manual, V3. Both books are by Debbie Rosas and Carlos Rosas.
*V3 – White Belt Manual.
Posted in Movement Forms of Nia, Nia | Tagged: Carlos Rosas, dance arts, dance exercise, dance lesson, Debbie Rosas, elements of Jazz, Jazz Dance, jazz dance lesson, Jazz Exercise, jazz square, movement, Nia, Nia Dance classes, Nia exercise, Nia Lesson, Nia White Belt, Nia workout, playful exercise, rhythm dance, sexy exercise, shimmy, The Nia Technique, three disciplines | 2 Comments »
Posted by terrepruitt on September 26, 2009
A Nia workout includes elements from three disciplines from three different arts.
From the martial arts, we use moves from T’ai chi. Actually it is not just “moves” from Tai Chi but also some of the “ideals” from Tai Chi. Nia calls Tai Chi “The Slow Dance”.* Tai Chi allows for the elements of grace, ease, precision, power, and lightness to be accessed and brought in to our dance that is our workout.
So while we do not do the sequences of postures that form a Tai Chi routine or exercise we might have some of the Tai Chi moves incorporated into a routine. And/or we might take a portion of the routine and execute it “Tai Chi like”, moving slow and graceful. Being mindful of our movements and moving from the feet with relaxed joints establishing that fluid Tai Chi like flow. We might also incorporate circular movements and shift our weight to assist in balance, all the while sensing the gentle flow of chi.
Some things we do in class to assist us in moving “Tai Chi like” is leading with our heels when we step, using our eyes to allow for our head to be included in our movement, keeping our joints open and soft, focusing on moving from our energy center, using our breath to generate power and support for movement, and moving systemically.**
Hopefully this post will serve to address some of the inquires about the aspect of Tai Chi in Nia. This will give you an idea of how Tai Chi is brought into Nia.
I love to watch the people in the parks of San Jose doing Tai Chi. I actually see them all over the Bay Area. In Nia we don’t “DO” Tai Chi, we glean from it and allow what we’ve gleaned to mix with aspects of Tae Kwon Do, Aikido, Jazz Dance, Modern Dance, Duncan Dance, Yoga, the Alexander Technique and the teachings from Feldenkrais. It is all combined to be Nia.
*Both the Nia Technique Book and The Nia Technique – White Belt Manual state this. Both books are by Debbie Rosas and Carlos Rosas.
**V3 of The Nia Technique – White Belt Manual
Posted in Movement Forms of Nia, Nia | Tagged: Aikido, Bay Area Nia, Bay Area Yoga, Carlos Rosas, Debbie Rosas, Duncan Dance, exercise classes, Feldenkrais, flow, Jazz Dance, joy, joyful, martial arts, Martial Arts Disciplines, mind, modern dance, movement, Nia, Nia classes in San Jose, Nia classes in the Bay Area, Nia San Jose, Nia White Belt, Nia workout, San Jose Dance classes, San Jose exercise, San Jose Nia, San Jose parks, San Jose workout classes, Tae kwon do, Tae kwon do San Jose, T’ai chi, T’ai chi San Jose, the Alexander Technique, The Nia Technique, White Belt, Yoga, Yoga San Jose | 12 Comments »
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