For those of us “of a certain age,” it will be nice to know that the Smile Line in Nia Technique refers to something that we want more of- as we age. Working the Smile Line becomes more desirable the more you know about it. It is revealed in White Belt Principle #7: Three Planes of Movement ~ Sink and Rise. To understand it envision a smile, end to end – starting from a high point, dipping, curving and returning to it’s original height. All the while moving forward (or sideways) to create a curved line. Imagining this will enable you to see what your body is going to do in order to follow the Smile Line.
Debbie Rosas writes: When practicing Nia steps, imagine your hara (located 2 inches below your belly button) following the Smile Line every time you shift weight. This will support you in sinking and rising with ease.
This is a good Smile Line to follow, and the more you follow it into the different planes (Low, Middle and High) the more conditioning you will receive from your Nia Dance.
Here are some important things to remember about using the Smile Line and the Three Planes while conditioning in Nia class.
- The Three Planes unique for each person. Your Conscious Trainer (CPT) should be in charge of your physical body (first and foremost) constantly asking, “Is this sensation pleasurable?, Is it enough?, Do I want more?, What, if anything should I tweak to keep the sensations pleasurable while I am conditioning my body?
- Moving in, out and through the three planes strengthens your lower body muscles and keeps the joints in good working condition. This is desirable so that – as you did when you were a kid- you can get up and down from the floor with ease.
- DO get up and down from the floor. Don’t shy away from it. You don’t have to keep up with the beat or the choreography. If you are out of condition, do it less often than the option comes up. Using the floor is a great test of your functional fitness. Use the wall, a chair, a friend to help you get down and back up. Be conscious and mindful of your bones, muscles, joints, ligaments, heart-rate, pleasure-level. Increase your use of the floor over time. What you’ve lost in mobility, you can regain over time.
- For more athletic conditioning within a particular song, move, class, move through your Smile Line within each plane. There are an infinite number of movement combinations that will achieve great condition and great feeling movement.
- You can continually improve your strength, dynamic ease and movement skill, regardless of your fitness level or physical condition, by consciously seeking the sensation of pleasure as you move through all three planes.
Tog great energizing classes today playing with the Smile Line and the Three Planes of Movement. Playlist was mixed from various Nia routines and allowed some included lots of different movement forms and combinations that were fun. I found myself in high plane and intensity level 3 mentally at times fiddling around with the choreography. Basically, I kicked some ass today. Morning class racked up 3,074 steps according to Jackie’s pedometer (Zumba equivalent) and tonight the same routine and I took on a full room and challenged the new-comers as well as the regulars. Over-all, an excellent day of conditioning.