Archive for 52 Nia Moves

Nia Nudge: Open Stance

Nia-Nudge

 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→

Nia Nudge: Closed Stance

NiaNudge LogoBase Move
Closed Stance
Say it: “rest”
 

Standing in place, align your feet with the big toes touching and the heels slightly apart and the outer edges of your feet running parallel to each other. Keep your feet, ankles, knees and hip joints relaxed and spring-loaded. To sustain upright balance, slip into the position of at-ease and ready, sensing your posture as if falling up towards the sky. 

When practicing Closed Stance, play with moving at different speeds while 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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The 52 Moves In Order

 STANCES
    1.    Closed Stance
    2.    Open Stance
    3.    “A” Stance
    4.    Riding (Sumo or Horse) Stance
    5.    Bow Stance
    6.    Cat (One-legged) Stance

 

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