Posts Tagged ‘Nia’
Posted by terrepruitt on February 13, 2023
I have posted these feet facts before, but since I couldn’t easily find them because they are part of a larger post. I thought I would list them for quick reference:
—Feet are not just for standing and balancing, they help with shock absorption to keep the entire body from sensing the entire jolt as you move. A flexible foot is great with absorbing the impact.
—Each foot has a network of more than 100 muscles, tendons, and ligaments.
—Each foot has 26 bones and 33 joints.
—With 52 bones (26 for each foot) it is about 1/4 of all the bones in the body (206).
—The largest bone in the foot is called the calcaneus (heel bone).
—There are over 7,000 nerved endings in each foot.
—The feet have 250,000 sweat glands so an active person can produce four to six ounces of perspiration a day.
As you may guess – from that previous post – I am a big believer in moving the feet. I believe they need to be strengthened and stretched. We do a lot of that in Nia, yoga, and of course stretch. I always remind my students of their “Homework”.
Have a great day!
Posted in Misc | Tagged: balancing, bones, calcaneus, Feet Facts, heel bone, ligaments, Muscles, Nia, Standing, stretch, tendons, walking, Yoga | Leave a Comment »
Posted by terrepruitt on December 15, 2022
This is a pretty narrow tree. Since I use the room as my studio to do my Zoom classes it works. Gentle yoga and stretch don’t require a lot of room, but Nia has lateral movement so I am going left and right a lot. It is easier not to be too restricted. So a narrow tree is working ok. I was just kinda surprised when I saw it in the daylight today. It is a good tree. Looking at another photo of it though, I think it may have shrank!
What do you think?
Posted in Misc | Tagged: Chrstimas tree, gentle yoga, narrow tree, Nia, Online Classes, stretch, tall tree, Zoom classes | 4 Comments »
Posted by terrepruitt on August 2, 2021
So how are you doing on the daily calendar/tracker? Do you remember it? I have it in a place where I see it so I remember it, but I have to be honest, I did have to stop and fill in a few days at a time. I do my daily thing, but I don’t always fill out the log daily. The way I color the log changed. In my first post I made a key with colors assigned to a specific movement, I figured I would change the color assignments every month (so I could use all of the pens), but it ended up primarily just one color . . . which would tend to make sense if you were doing one specific thing daily. But I had made my log for 30 minutes of movement and changed in February to just use a color for meeting that goal. Also in February I added indoor cycling to my menu of movement. So my 30 minutes could be a combination of yoga, Nia, stretching, cycling, and/or walking.
I am still using the set of pens I received at Christmas and so far sticking with a type of pen per month. January was glitter, a majority of the glitter gets rubbed off, but when I look closely I can still see it. February was metal. March pastel. April was florescent. May was regular. There are only five different types so I reused metal for June and pastel for July. I am using glitter for August, but I think I am going to use dots and stripes for the LONG/larger days . . . we will see how that goes.
Anyway . . . hard to believe we are past the halfway point in the year.
So . . . do you have a daily practice? Do you have a calendar/journal/log that you use to keep track?
Posted in Misc | Tagged: calendar, Colorful Daily Tracker, colorful months, colorful tracker, Cycling, daily log, Daily practice, daily tracker, Nia, spinning, stretching, tracking daily, Yoga | 2 Comments »
Posted by terrepruitt on July 28, 2021
Recently I asked my students what they would consider their goals in our classes. Currently I teach gentle yoga, Nia, and stretch via Zoom. The majority of the response was they wanted to work on strengthening their core and working with light weights. So . . . that is what we are going to do. While we work on core strength and stability in yoga and Nia we don’t use weights. About the same time I asked my students this I had a conversation with a friend who reminded me of the term Sarcopenia which can be defined as “a type of muscle loss that occurs with aging and/or immobility.”
Muscles need to move in order to stay mobile and they need to be challenged in order to stay strong. There is ultimate truth in the saying, “Move it or lose it.”
There are basically three types of increased strength changes that can happen to muscle it can get stronger, in can gain more endurance, or it can get bigger. These changes are not exclusive of the other, but generally there is a focus on one because they are done in different ways.
We are going to do a quick class (30 minutes) primarily working the core isometrically and work on endurance in the arms and shoulders. This is going to be a five week series, while some people will be dropping in I am going to design the class in a progression. I still may make some tweaks but basically we will be using light weights and moving pretty fast.
We had a little demo class a couple of weeks ago and we decided we liked it so we are moving forward. For now it is only scheduled for the month of August but we will see how it goes. I have been wanting to do this for as long as I can remember so I am excited to actually be doing it.
I am also very excited to help people. I have experienced that being able to move with comfort, ease, and having a little bit of strength makes life so much more enjoyable. Have you ever had a sore back or an injury to a hand, arm, foot, or leg? You may have experienced some challenges during that time. Being able to move and have the strength to do so is so important to one’s quality of life so I am excited because I think of this as me helping people have better lives. YAY!
More information about the upcoming class can be found on my site http://www.HelpYouWell.com, you can click here to go to the specific page.
Do you have weights in your fitness routine?
Posted in Misc, Muscles | Tagged: @HelpYouWell, core stability, core strength, fitness routine, gentle yoga, issometric strengthening, light weights, muscle endurance, Nia, stretch | Leave a Comment »
Posted by terrepruitt on December 11, 2020
With our living room as my studio for Nia, yoga, and stretch I’ve had to make some adjustments that have displaced some of my Christmas decorations. I’ve had to move some furniture around and my Zoom backdrop is in the way of a table that I normally put up to display a number of Christmas decorations. So . . . I’ve been rearranging things a bit. I just put the small bottle light up tonight, and I thought that it would be the piece that allowed me to be at peace with this arrangement, but I am not sure about it yet. I will have to sit with it. I have still been up and down (there are two ladders involved) decorating so we will see once I have a chance to actually observe it. My original vision was for multi-colored strings of lights. I didn’t have them, but might be able to scrounge them up. Maybe THAT will do the trick.
Christmas decorations continue for Friday Photos in December.
How are you doing so far?
Posted in Misc | Tagged: Christmas decorations, Christmas Ornaments, Friday Photo, Nia, stretch, studio, Yoga | Leave a Comment »
Posted by terrepruitt on November 19, 2020
Sometimes the day escapes me. I am not going out, but with all of the stuff happening online I am doing a lot of exploring of additional tools to use to make class registration automated, I am doing tests on Zoom for different ways to bring classes to students, I am having to move and rearrange our furniture on a daily basis . . . so a lot of time-consuming stuff. Not complaining, but explaining . . . explaining why I can’t keep up with my own self-imposed posting schedule. I should have posted this yesterday since I am offering a Pop-Up Class tomorrow (Friday, Nov. 20, 2020). This post has a dual purpose, to explain the difference between a Pop-UP and Pop-IN and to expound a bit on Yin Yoga.
POP-UP VS POP-IN
What is a Pop-Up Class? For me, it is a class that is not on my regular schedule. In many cases with many different things a Pop-Up can happen rather quickly – it pops up – but for me, I am usually talking about it a couple days in advance so it is not a quick spur of the moment thing, but it is not a regularly scheduled thing.
Now, the Pop-UP is different than the Pop-In. The pop-in is quick (under 30 minute). So far we have had three pop-ins where we reviewed katas in a song from a Nia routine and then danced the song. It isn’t something where there is the structure of a regular Nia class (or yoga class or stretch class). It is quick – you can just pop-in. I have ideas to do other type of pop-ins maybe a quick stretch or a yoga pose or two, but we will see. A Pop-UP is a class . . . with the actual class structure so popping in and out is not advised.
YIN YOGA
Yin Yoga has long holds in order to affect the tissue involved. It is not about the muscle but about the connective tissue. Since the connective tissue is not as elastic as muscles it take a bit longer to effect, AT LEAST a minute. When introducing people to Yin Yoga I generally will not hold most poses but for a few seconds over a minute.
In addition to the four Tattvas of Yin Yoga another very important thing to remember is to get out of the poses SLOWLY. In some cases if you feel the pose is too much, it could be just a simple matter of backing off, not getting out of the pose . . . if that doesn’t work and you feel you need to get out of the pose you must do it slowly. When instructing I allow for a transitional period and that could be just as long as the hold. Think of it like when you sit for a long time and how it might not work to jump up, ya gotta ease into standing or repositioning yourself. That is the same with Yin . . . you are in a pose for a long time so it requires a long time to get out of it. If you need to get out of a pose before the instructors instructs the class to do so, do it slowly just as if the instructor is walking you through the transition.
Some of the poses we do in Yin Yoga are similar to the poses in yang yoga. I have probably mentioned how I used to be so frustrated that the Yin Yoga poses had different names then the Hatha yoga poses even though they are “the same” . . . but then I learned they are not the same. Yin Yoga instructors may even use the other name (non Yin) to help you get into the pose, but the intent is different. In yang yoga the focus is stretching and strengthening muscle but in Yin the intent is to affect the connective tissue and move the Qi. But so many people ask about Yin Poses I am going to say here – just to give people an idea – that we do poses similar to pigeon, sphinx, bound angle, and extended child’s pose, to name a few. Most Yin poses are done on the floor, so it is not as if you are going to be holding a Warrior II for five minutes.
Additionally, as a reminder Yin Yoga is not Restorative Yoga. Yin may be restorative like all yoga can be restorative, but it is not Restorative Yoga. Restorative Yoga is about relaxing and involves a lot of lying around. Yin is not about relaxing although it does require the muscles to relax.
Well, a really good way to see what Yin Yoga is like is to try it. For details regarding the Pop-Up Yin Yoga Class on Friday, November 20, 2020 please go to my website. Maybe I will see you there! (Update 11.28.20: This class has already occurred, but do check my site because we plan on doing more because they are so FUN!)
Posted in Misc, Yin Yoga | Tagged: candle holders, classes online, Himalayan salt, katas, Nia, Nia class, Nia routines, Pop-in, Pop-up, stretch class, tea light, Yin and Yang, Yin Yoga, Yoga class, Zoom classes | Leave a Comment »
Posted by terrepruitt on November 4, 2020
I keep hearing new teachers ask about teachers’ setup. In this post I am specifically talking about Nia. Since Nia has started conducting training online we are just getting a wealth of opportunities to meet (via Zoom) and learn various things. I feel as if in every meeting there is one question about the Trainers’ set up. I am posting this because when I hear the question about set up posed to a TRAINER the answer usually is $$$$$$. I have been Zooming classes for seven months. I started using a borrowed microphone. It is an awesome mic, but it wasn’t GREAT for movement classes because it, the computer, or Zoom would decide what was “noise” and needed to be canceled, sometimes my voice and/or the music would get silenced. Students need to hear both. I just want to share about my set up because it might help someone get online. Once online and teaching one can upgrade from there.
Some Nia teachers work in studios so they have a lot of equipment available to them. Some Nia TRAINERS are the same. But some Nia teachers, especially ones just starting out might want to keep it simple (less expensive) at first. It is a HUGE investment to spend $400 on a microphone. That was the cost of what one trainer shared she was using — and that didn’t include all of the equipment needed to make it work.
We are all doing it differently and we all have different needs, so I am not here saying anything is better than the other, I am saying that if you are new and you want to jump on Zoom and start teaching and you don’t want to invest in an expensive microphone and all that equipment (mixing boards, cables . . . I don’t even know) it requires, there are other options.
I am borrowing a laptop and a monitor with a camera in it. I am using my ION Block Rocker. I bought a wireless mic. And my husband bought me a cable so the computer can be directly connected to the router (all the way across the house) and not use wireless.
First of all, connect directly to the internet . . . in other words avoid using wireless if you can. If you can’t then try to make sure your device is in “line of sight” of your router. I found doing that made a difference.
The wireless microphone I purchased came with a splitter. The splitter connects the wireless microphone transmitter to the computer AND it has a place for the AUX cord for my speaker. My speaker is wireless, but I want to eliminate any factors that can cause lag so I connect via an AUX cord. The speaker is also battery operated, but I plug it in. My music is playing from iTunes via Zoom directly to the students, the speaker is for ME to hear the music.
For Nia I used a big monitor with the camera. It is easier for me to see my students when I am moving around the studio (ie. living room with white curtains as back drop). For the yoga and stretch classes I teach I use laptop and its camera. Since I am more stationary in yoga and stretch I can see my students fine on the laptop.
Since I am not teaching a lot of classes right now the Kimafun Wireless Microphone I bought works great. As time goes on and needs change so may the equipment, that is usually the case, but for now, I am just sharing, in my opinion, to start out you don’t have to spend a lot of money. It is kind of like teaching, starting small . . . keep is simple with the option to expand as you go.
What are you using? Do you have any advice for new teachers? Do you have any advice for teachers new to online/Zoom teaching?
Thank you for taking the time to read this. I do hope it helps someone!
Mic on Amazon
Posted in Online Classes | Tagged: affordable wireless mic, Block Rocker, Kimafun Wireless Mic, new Nia teachers, new to online teaching, Nia, Nia trainers, Nia training, online Nia, online stretch class, online yoga, wireless microphone, Zoom | 18 Comments »
Posted by terrepruitt on October 14, 2020
I was recently listening to a recorded meeting for Nia teachers and one of them came on camera to share something she was doing as a way for her to learn a routine and connect with students. The teacher said that she had “pop-up” Zooms where they just popped on for 15 or 20 minutes to review a song and that was it. I thought this was a great way to connect with community during this time when we can’t actually meet in person, so I tried it today. We had a great time.
This being the first time I decided to do this “pop-up” Zoom right after our regular Nia class. I was thinking that it would be easier for the students to just stay then if it were a separate meeting. I figured the Nia students would stay and more people could join. I had notified people of the plan ahead of time. My husband pointed out that advance notification makes it not truly a “pop-up”. To which I responded, that since it was not in my monthly e-mail or on my website I was considering it a “pop-up”.**
When everyone arrived I quickly spoke a bit about katas, what Nia calls a combination of moves. The katas were what I wanted to focus on, the arrangement of the katas can be changed and would take a lot longer than 15 minutes to learn so that was not what this meeting was for — AND THAT WAS THE PART I WAS TRYING TO LEARN. Simple review, me showing/explaining, then them doing. I would check in after each kata and with a “thumbs up” response we would move to the next one. I reviewed the three katas in the song, and then we basically did them to music in the order in which we reviewed them. To me I often feel a review of moves does not prepare me for doing them with the music, so we did them to the song. Then after a “thumbs up” all around we danced the entire song.
The moves were so easy and I didn’t talk too much beforehand so we finished – having danced the song twice – in 20 minutes. We had a lot of fun. I picked a really easy song so we could get through it and have fun.
Thanks to Joan T. for her idea. I think we are going to do it again! Although the next time I will probably send out advanced notification and I might put it on my website so I might have to change the name to a “pop-in”. Pop in, learn the song then go about your day. I want it to be a quick thing so people will come and we can keep it light and fun.
What do you think?
Are you or your teachers finding ways to stay connected while we are not have in-person classes? What are you all doing?
**(edited 11.19.20) I am not calling this quick “non-classes” POP-INS, and having actually classes that are Pop-Ups!
Posted in Nia | Tagged: classes online, community building, Ignite, kata, Nia, Nia class, Nia routine, Nia teachers, virtual classes, Zoom pop-in, Zoom pop-up | Leave a Comment »
Posted by terrepruitt on October 2, 2020
I thought I had posted all of the pictures of watercolors that I had. All of the watercolors I have posted were from the San Jose Community Centers where I used to teach yoga, Nia, and stretch. Most of them were from Willow Glen, a couple (I think it was two) were the Camden Community Center. The Willow Glen Community Center always had such great art. This is the last one. He is bright and beautiful and I share him with you for today’s Friday Photo.
Posted in Friday Photo | Tagged: Camden Community Center, colorful bird, Friday Photo, Nia, San Jose Community Centers, watercolors, Willow Glen Community Center, Yoga | 2 Comments »
Posted by terrepruitt on September 17, 2020
Normally I post on Wednesdays. I have this self-imposed posting schedule. I thought it was important to be consistent. I have eased up a bit and try to cut myself some slack when I miss a day. Sometimes I forget, sometimes I can’t think of anything to write, sometimes I just get busy, sometimes I wanna break . . . . I try to let it go. And NORMALLY, I wouldn’t post on Thursday, because . . . well, so many reasons, but I decided to post today. As many of you know I am taking an online training. It is THE FIRST EVER Nia Belt training online. It is amazing to be a part of the FIRST EVER Nia Belt Training ONLINE – but I don’t think we are that special because a couple of weeks in (if even that many) other trainers starting teaching Nia Belts online and Debbie started other belts online. We were just the first by a couple of weeks or so. But they learned a lot in those first couple of weeks. Anyway . . . I started with that because part of the training is POD meetings. I know I mentioned the PODs before, but it was in the beginning and I didn’t know exactly what they would be. Well, it is great. I don’t think that POD stands for anything in fact it should probably be Pod, but I got POD stuck in my head so that is how I think of it. Anyway (again) . . . my POD meets on Thursdays and I wanted to share somethings that came out of my meeting today.
First of all the PODs are led by Nia Trainers. Nia Trainers train for years. I am not sure how many years – if there even is a requirement – one has to be involved with Nia before asked to be a trainer, but I do know that becoming a trainer is a long commitment. I think it is about two years. A Nia TRAINER is someone who can deliver Nia Training, so one of the belts or one of the other modes Nia has. The trainers are volunteering their time to be POD leaders and to mentor us students. With all of that said, I believe that all of the POD leaders are great, I mean they have to be because they are Nia Trainers, but I know I am very lucky to have a FABULOUS mentor. My POD leader is Laurie Bass. If you are looking at anything Nia you will more than likely see Laurie. She has been used as a model for many of the promotional material. You can see her at 2:34 in the Debbie Rosas and the Nia 5 Stages video. She is an amazing trainer. I feel very fortunate to have been assigned to her POD. She is very generous with her knowledge and her time.
In my last post I wrote about how the term “Sacred Athlete” didn’t really resonate with me. Well, Laurie gave me some suggestions and ideas on how to make it work for me. As I have said over and over, Nia changes the language a lot so she reminded me that I could do that. I could just use something else instead of “Sacred Athlete”. If I use something that DOES resonate with me then I can work with the principle and use it to further my relationship with Nia. Sticking with a term that I just can’t get on board with made me want to shrug off the entire principle.
The first thing she said helped too, “Where do I want to expend my energy?” I feel this is a great question to start off the study of Nia White Belt P11 – 2020. Then she threw out the idea of “sacred” meaning “with purpose” and “athlete” aligning more with “training to reach greatness”. So trying to shed the definitions that bother me does help, but I really liked her suggestion to just let the “Sacred Athlete” phrase be “your goal/your ideal”. Not the words “your goal/your ideal”, but the ideal YOU or the goal YOU. And, to me that tied in to what I mentioned Debbie said . . . she said she had different philosophies for the different Debbie’s in her life . . . different for WifeDebbie, MomDebbie, CEODebbie, etc. Ahhhhhh!
So that scrunchy face (the one I mentioned in my last post) relaxed. My whole body went, “Ahhhh!” Being able to just dispense with that term made me feel much better about this principle. Laurie also had more wisdom to dispense that is helping me cringe less, I am not saying that I won’t tense up when someone uses that term (ICK!!!!), I am just saying that I can now dig into Nia White Belt P11 – Creating A Sensory Life – 2020. because her take on it is making it less and less distasteful.
Do you have any phrases that bother you? Do you have substitutes for those phrases?
Posted in 2020 Nia White Belt Principles, Nia | Tagged: Belt training, Debbie Rosas, Laurie Bass, Nia, Nia White Belt P11 - 2020, online training, philosophy of life, POD meetings, Sacred Athlete, spending energy, tweaking | 2 Comments »
I have posted these feet facts before, but since I couldn’t easily find them because they are part of a larger post. I thought I would list them for quick reference:
Terre Pruitt's Blog 