blissful fitness

Hello! To be able to dance through life with ease, we want our bodies to be able to do a wide variety of things. In relationship to the core of the body (pelvis, chest, head, and spine), some things we want to do in life require core mobility (ability to move), other things require core stability (ability to stay put). Therefore, as we dance in class, we want to condition the core of our body for both.

Core Stability
Today, let’s focus specifically on sensing for our core’s stability (stay-ability) – our core’s ability to stay put.

read more about why and how

Good morning! Today we are going to be focusing on dancing with our three intensity levels!

Three Intensity Levels ~ 1, 2, 3

Level 1 is dancing with a small range of motion (size of movement), with limbs close to the core. This level is like dancing in a small bubble and requires the least amount of exertion. This is a great level to play with in order to explore precise, detailed movement as well as to rest, recover, heal, or find a gentler dance.

Level 2 is dancing with a larger range of motion, allowing the arms and feet to reach out a little more. This level is like dancing in a medium bubble and requires a bit more exertion (compared to level one). This is a great level for cardiovascular conditioning – the heart rate is elevated, yet the movement is sustainable for long periods.

Level 3 is dancing with a full range of motion, as big as you can go. This level is like dancing in a gigantic bubble (or perhaps breaking free of a bubble altogether) and requires the most exertion. This is a great level for exploring your limits, challenging your fitness, and experiencing an exhilarating burst of going “all out” (while still seeking comfort, of course). This level is not meant to be sustainable for very long. After a bit of Level 3, it is important to go back to Level 2 or 1 in order to recover, catch your breath, etc.

read more about why and tips for exploring the intensity levels

Three Planes of Movement ~ High, Middle, Low

In Nia, the three planes of movement include: the high plane (closer to the ceiling), middle plane (mid-level), and low plane (closer to the floor). These planes reference how we move along a vertical line – sinking down, down, down towards the earth and rising up, up, up, towards the sky. The three planes are another great way we can each personalize our Nia experience. Whether we want movement variety, enhanced functional fitness, more/less intensity, or to find more comfort, the planes are available to us! read more