Base Move
Duck Walk
Say it: “quack”
Stand with your feet slightly apart, no wider than hip width. With your heels planted firmly on the ground, lift the toes and ball of one foot up and down, alternately lifting and lowering.
Focus first on lowering your foot and slapping the ground, as if splashing water in a puddle. Next, focus on lifting your foot, as if pulling sticky gum off the ground.
Play with both of these energy dynamics. Read More→
Archive for Joy of Movement
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→
June 14, 2009
11:30 am
Join me, Suzannah Weiss, Nia Blue Belt Instructor, for a dynamic, energizing, fun, body-mind-emotion-spirit movement class.
Nia teaches you how to listen to the voice of your body and allow the body to be your guide in discovering Dynamic Ease.
Practiced barefoot to great music, Nia is self-guided, adaptable and safe for any fitness level, from stiff beginners to highly fit athletes. Delivering cardiovascular, whole-body conditioning, Nia is based on creating a loving relationship with the body and following The Body’s Way – the innate intelligence of the body.
The most fun you’ll have in a group exercise class!
Nia Technique® Demo Class
Presented by
SuzWorks Wellness
and
City Fitness
When it snowed earlier this month, I took a walk into Cleveland Park (into town sorta-like) to go to the post office. Not only was it a joy to see everything freshly covered with white, but it was a nice chance to take a walk rather than just rush around doing errands. When do I ever go to the post office? Never. Almost as infrequently as I go to the bank. I never actually stand in line to deal with a teller at the bank anymore.
It is slightly harder – or more challenging – to walk on snow or ice. Even slush presents a little “situation” that challenges you physically. I think it’s a great idea to get a workout when weather is happening. Whatever you decide to do, walk run, garden, do errands, it will change if there is weather to contend with. Rain might make you walk faster. Wind might make you tighter and burn more calories. Heat can make you sweat more. Snow will change how you step and balance. Whatever the case may be, there is benefit in having to engage mentally in your physical activity.
What do you do with a snow day? It’s like a free well day. Do you relax all day and be grateful for the extra handful of hours when nothing is awaiting your attention and nobody is expecting any work from you? What a nice concept: a true day off from all things that fall into the labor category. Or do you get up and make a list of all the things you can knock out since you were served a handful of extra hours to get all the stuff done that crowds your to do lists?
Why are free days off so much better for getting things done? It might be the unexpectedness of the free time. It’s like putting time money in the savings account. You do your laundry, answer personal emails, dust and vacuum, make dinners in advance, or rearrange your linen. You get some work done on your taxes, make a doctor’s appointment, reconcile your checkbook, cook chili, wash lettuce, order some stuff on line, talk to your mother and change your sheets and pillowcases. You even meet a friend for lunch and walk to the Post Office.
Suggestion: if you don’t get snow days in your area, take one anyway…it’s sooo worth it.
I want to talk a little more about Girls Night Out and how it relates to confidence-building.
The music for this dance is really great and no matter who dances the routine, there is a playful and connected response to it. This is truly a routine in which you get a workout without even realizing it. The hour is over really quickly.
Another unique feature of this routine is that it starts and ends with the same song, and that calls for Freedance both at the top and bottom ends. This is an unusual way to start a routine since Nia Technique usually takes you through seven cycles: Setting the Focus and Intent, Stepping In, Warming Up, Getting Moving, Cooling Down, FloorPlay, and Stepping Out.
Freedance, although it can belong to any of the movement segments, is not usually the domain of the Warm Up. In GNO, the music starts right in to get the dancers stoked up. The song is actually called Girl’s Night Out, and it is supposed to create that buzz that happens when the girls are together pajama party-style and getting ready to go out together.
Dancing it again at the end of the routine gives us an opportunity to feel the same groove but with a totally different body, a different movement vocabulary, a different familiarity with the music, and a different relationship to the others in the room.
One of my aims with teaching Nia Technique is to give my students more confidence with their bodies. The assurance that they can move the way they want without worry, pain, self-consciousness, or concern regarding ability.
I want (and Nia wants) students to move from spirit impulse, in response to music, so that they feel good. Even though there is attention to technique in every class and every routine involves stated principles to make movement safe for EveryBody, Nia class is also about doing movement Your body’s way.
Nia is crafted in the Body’s way for each person to take, adapt, and use for their own Joy in Movement. When you feel Joy in your body, you will find yourself moving with confidence. In the same way that you need a map to get somewhere new and you might travel to the new place with care and consideration of every street, landmark, and instruction, Nia Technique beginners move at first with care and consideration of every movement sequence, music change, and lead from the teacher. After a few minutes, or sometimes a few classes, students recognize the calls, the steps, and the concepts and can move with a new, strong confidence.
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