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Squish Walk
Say it: “squish”
Standing with feet parallel and hip-width apart, press down and rise up onto the balls of your feet using the strength of your feet and the mobility of your ankle joints. Slowly bring one heel down to the earth. Alternate lowering one heel at a time, decelerating as you lower the heel. When practicing Squish Walk, play with different speeds and ranges of motion to support using your foundation to power the up and down motion. Use your core and upper extremities to support a relaxed and upright spine. Read More→ |
Archive for Teaching Nia
Base Move
Rock Around The Clock
Say it: “wow”
Standing with your feet hip-width apart, rock around the outside edges of both feet, moving in a circular motion from the front to the side, to the back and to the opposite side. Reverse directions.
Move from the ground up using the strength of your feet and the mobility of your ankles to create small rolling actions that mimic a hula-hoop. Read More→
Base Move
Sumo or Riding Stance
Say it: “stable”
Stand in place with feet parallel and your knees slightly bent (as if riding a horse). Keep your feet, ankles, knees and hip joints relaxed and spring-loaded. To sustain upright balance, slip into the posture of holding the reins of a horse. Sense your head moving up and away from the torso with the spine relaxed.
When practicing Sumo Stance, sense the inner and outer arches of your feet connected to the earth. Play with moving at different speeds and moving through the three planes: high, middle and low. Use your core and upper extremities to support you in moving down and up and vice versa. As you lower, point your tailbone backwards, generating the movement from the balls of your hip joints. As you rise, press your feet into the ground. Read More→ |
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Base Move
“A” Stance
Say it: “stick”
Standing in place, align your feet slightly wider than shoulder-width with both feet parallel. Keep your feet, ankles, knees and hip joints relaxed and spring-loaded. To sustain upright balance, slip into the posture of at-ease and ready, sensing your posture as if falling up towards the sky.
When practicing “A” Stance, sense the inner and outer arches of your feet connected to the earth; this will help you to avoid collapsing inward or falling outwards. Play with moving at different speeds and sinking and rising through the three planes: high, middle and low. Use your core and upper extremities to support you in moving down and up and vice versa. As you lower, point your tailbone backwards, generating the movement from the balls of your hip joints. As you rise, press your feet into the ground. |
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Base Move
Open Stance
Say it: “align”
Standing in place, align your feet in the parallel position, hip-width apart. Keep your feet, ankles, knees and hip joints relaxed and spring-loaded. To sustain upright balance, slip into the posture of at-ease and ready, sensing your posture as if falling up towards the sky. When practicing Open Stance, sense the inner and outer arches of your feet connected to the earth; this will help you to avoid collapsing inward or falling outward. Use your core and upper extremities to support you in moving down and up and vice versa. As you lower, point your tailbone backwards, generating the movement from the balls of your hip joints. As you rise, press your feet into the ground. Read More→ |
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