blissful fitness

Outward Block – Technique Tips
- begin in “Ready Position” – elbows drawn back, with relaxed fists at the sides of the ribcage (palms up)
- use the power of the legs to initiate the block, keeping legs “spring-loaded,” and active at all times
- keep the shoulder, arm, and hand relaaaaaaaxed to allow momentum, speed, and flow
- bring your forearm to the side of your face, no wider than the shoulder – forearm vertical
- forearm is protecting your face/head as though you are being attacked from the side
- block can be performed with hand open (fingers long) or with hand creating a soft fist
- use your voice and sound “No!” “Hi Ya!” “Ho!” etc., to engage core muscles and stabilize the spine
- use agility to bring the block to a sudden, yet controlled and precise stop
- while blocking with the right arm, keep the left arm back in “ready position”
- after the block has been completed, return blocking arm to “ready position”

For more on the 52 Moves, check out the Nia Technique Book, available at Amazon or NiaNow.com!

Inward Block – Technique Tips
- begin in “Ready Position” – elbows drawn back, with relaxed fists at the sides of the ribcage (palms up)
- use the power of the legs to initiate the block, keeping legs “spring-loaded,” and active at all times
- keep the shoulder, arm, and hand relaaaaaaaxed to allow momentum, speed, and flow
- bring your forearm across the body to the side of the face – forearm vertical or at an angle
- forearm is protecting your face/head as though you are being attacked from the opposite side
- block can be performed with hand open (fingers long) or with hand creating a soft fist
- use your voice and sound “No!” “Hi Ya!” “Ho!” etc., to engage core muscles and stabilize the spine
- use agility to bring the block to a sudden, yet controlled and precise stop
- while blocking with the right arm, keep the left arm back in “ready position”
- after the block has been completed, return blocking arm to “ready position”

For more on the 52 Moves, check out the Nia Technique Book, available at Amazon or NiaNow.com!

Downward Block – Technique Tips
- begin in “Ready Position” – elbows drawn back, with relaxed fists at the sides of the ribcage (palms up)
- use the power of the legs to initiate the block, keeping legs “spring-loaded,” and active at all times
- keep the shoulder, arm, and hand relaaaaaaaxed to allow momentum, speed, and flow
- bring your forearm down in front of your body – forearm at an angle
- forearm is protecting your abdomen/groin as though you are being attacked from the front
- block can be performed with hand open (fingers long) or with hand creating a soft fist
- use your voice and sound “No!” “Hi Ya!” “Ho!” etc., to engage core muscles and stabilize the spine
- use agility to bring the block to a sudden, yet controlled and precise stop
- while blocking with the right arm, keep the left arm back in “ready position”
- after the block has been completed, return blocking arm to “ready position”

For more on the 52 Moves, check out the Nia Technique Book, available at Amazon or NiaNow.com!

Upward Block – Technique Tips
- begin in “Ready Position” – elbows drawn back, with relaxed fists at the sides of the ribcage (palms up)
- use the power of the legs to initiate the block, keeping legs “spring-loaded,” and active at all times
- keep the shoulder, arm, and hand relaaaaaaaxed to allow momentum, speed, and flow
- bring your forearm in front of your forehead – forearm horizontal
- forearm is protecting your face/head as though you are being attacked from the front
- block can be performed with hand open (fingers long) or with hand creating a soft fist
- use your voice and sound “No!” “Hi Ya!” “Ho!” etc., to engage core muscles and stabilize the spine
- use agility to bring the block to a sudden, yet controlled and precise stop
- while blocking with the right arm, keep the left arm back in “ready position”
- after the block has been completed, return blocking arm to “ready position”

For more on the 52 Moves, check out the Nia Technique Book, available at Amazon or NiaNow.com!

Ready Position – Technique Tips
- stand with feet in an A Stance or Sumo Stance
- balance your weight on right and left feet evenly
- keep leg joints “spring-loaded” and leg muscles active
- draw elbows back, with palms facing up, until soft fists are resting alongside the ribcage
- keep shoulders, neck, and jaw relaaaaaaxed and chest/collarbone area open
- engage core muscles to stabilize the spine

For more on the 52 Moves, check out the Nia Technique Book, available at Amazon or NiaNow.com!