blissful fitness

“When walking, walk. When eating, eat.” -Zen Proverb

Today…

When dancing, dance!

Today is an adventure in single-tasking! Your *soul* mission (should you choose to accept it) is to stay present to dancing your dance. Nothing else. Nada. Zip. Zilch. Just d~a~n~c~e!

read more about today’s focus

Happy Earth Day!

Debbie Rosas and Carlos AyaRosas, Nia Co-Founders, say “The feet are the hands that touch the earth.” So today, let’s pay attention to how we D*A*N*C*E on the EARTH! As we “touch” the floor with our feet, we sense our bodies and listen to the feedback we receive about the impact of each step we take! Is it pleasurable? Is there a way to touch the floor that would feel even better? Let’s find out! See you soon! …

Want more? What else can you notice about how you D*A*N*C*E on the EARTH today (in class or in life)? Here are some potential sensations to explore (pick a question…any question)…

read the rest

Good morning! Today our focus is all about seeking p~l~e~a~s~u~r~e as we move.

Stop exercising. Start moving. Follow the pleasure principle. If it feels good do it, if it doesn’t stop. ~Debbie Rosas and Carlos AyaRosas, Nia Co-Founders

In psychology there is something called the Pleasure Principle. It basically is about how our bodies have a positive feedback mechanism that motivates future actions. This mechanism is often connected to basic biological drives that contribute to survival (e.g., eating, sex, exercise, avoiding hot stoves, etc.). Pleasure = we want more. Pain = we want to avoid it.

We can experience this same feedback mechanism as we dance in class (and through life). We want to dance and kick and punch and twirl… and then, to hear the feedback our body gives us, we want to listen… we want to pay attention to our body sensations…

read more about today’s focus

Hello! Today our focus will be on dancing our bones! “How will we do this,” you ask? Great question!

Step 1: See Your Bones
Put on your imaginary X-Ray Goggles (yep, it helps to act it out), and v-i-s-u-a-l-i-z-e your bones. SEE the bones of your feet… your shinbones… knee caps… thighbones… pelvis… ribcage… skull… vertebrae of the spine… collarbones… shoulder blades… upper arm bones… forearm bones… and even the bones of your hands and fingers! You can use a mirror or not… You can actually look at your body (for example, look down at your hand right now), or not…  The real key is to use your imagination… Simply “X-Ray” yourself and seeeeee the shapes and sizes of your bones.

read about steps 2-5

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

Hello! Last week we focused a lot on our base (feet and legs) and creating a foundation for our movement. Today, now that we have strong foundations, let’s give a little more attention to our core.

Specifically, we will be paying attention to how we integrate our pelvis, chest, and head – what (in Nia) we call the “three body weights” – as we dance. We want to sense how we can move these dense, bony, anatomical structures (the pelvis, ribcage, and skull) like “weights” to condition our core muscles as we wiggle, kick, shimmy, punch, etc.!

We’ll spend the next few classes focusing on the core, but as always, we want to start by simply paying attention to sensation. Today, let’s just sense our core as we move and seek comfortable… joyful… feel-good… deliciously-perfect-for-your-body’s-way movement! Let’s notice when the pelvis, chest, and head are moving… Let’s notice when they are still… Let’s sense for the difference… Let’s notice when they are aligned on top of one another… Let’s notice when they are off-line… Let’s simply become more aware of our core…

Side note ~ Nia engages the core in ways that many other exercise practices do not, so please feel free to really eeeeeeease into moving the Nia way so that your body stays happy and ready for more!

Stay tuned later this week for how we energize our core movements to further enhance our core fitness! See you soon!

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!

Good morning! Today our journey is an exploration of empowerment.

Now I Am = Awareness
We begin by adding on from yesterday… click here to read yesterday’s post about Awareness

Awareness = Choices
The more aware we are of what we sense, think, and feel, the easier it becomes to make conscious decisions that support our health and well-being of our body, mind, emotions, and spirit. The more aware we are of the now, the easier it is for us to create the moment (hour… life…) we desire. read more about today’s focus

Nia (pronounced ‘knee – uh’) has been associated with many acronyms… When Debbie and Carlos first kicked of their shoes and stopped jumping (~1983), the name of the class was actually titled “Non-Impact Aerobics” (NIA). Over the years, as Nia continued to transform and became more sophisticated in it’s mind-body approach, the name evolved into “Neuromuscular Integrative Action” (NIA). Now a days, as a body-mind-emotions-spirit fitness and lifestyle practice, Nia stands on it’s own two (bare)feet! Nia is simply… Nia!

Another acronym I love that is often associated with Nia (just for fun) is “Now I Am…” This is quite fitting as Nia is all about being in the NOW… staying present… being aware… being conscious moment to moment. It’s as though we could repeat this mantra over and over all class long… “Now I am stepping with my heel…” “Now I am sensing my upper back…” “Now I am exploring the low plane…” “Now I am dancing my elbows…” “Now I am sensing Joy…” “Now I am in Bow Stance…” “Now I am sad…” Now I am confident…” “Now I am energized…” “Now I am tired…” “Now I am tense…” “Now I am relaxed…”

It’s about being here… Now.  read more about today’s focus

Cat Stance – Technique Tips
- balancing on one foot
- the lifted foot can be at any height
- the standing foot has the whole foot in contact with the floor
- the joints of the standing leg are “soft” and “spring-loaded”
- the standing foot is relaaaaaaxed, toes are “long”

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

Bow Stance – Technique Tips
- feet are approximately A Stance width (barely wider than shoulders)
- one foot is further back than the other (6 or more inches)
- the front foot has the whole foot in contact with the floor
- the back foot has the ball of the foot in contact with the floor (heel is lifted)
- joints are “soft” and “spring-loaded”

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

Sumo Stance – Technique Tips
- feet are parallel, a little wider than A Stance
- weight is balanced on right and left feet
- the whole foot supports the stance
- joints are “soft” and “spring-loaded”
- feet are relaaaaaaxed, toes are “long”

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

A Stance – Technique Tips
- feet are parallel, barely wider than the shoulders
- weight is balanced on right and left feet
- the whole foot supports the stance
- joints are “soft” and “spring-loaded”
- feet are relaaaaaaxed, toes are “long”

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

Open Stance – Technique Tips
- feet are parallel, hip-socket (center of back pocket) distance apart
- weight is balanced on right and left feet
- the whole foot supports the stance
- joints are “soft” and “spring-loaded”
- feet are relaaaaaaxed, toes are “long”

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

Closed Stance – Technique Tips
- the inside of the big toes touch
- heels are slightly apart (slightly ‘pigeon-toed’)
- weight is balanced on right and left feet
- the whole foot supports the stance
- joints are “soft” and “spring-loaded”
- feet are relaaaaaaxed, toes are “long”

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

Good morning! Today let’s spend a little more time once again with our base (feet and legs)… This time, let’s focus on our base specifically with the intent of creating a foundation that allows the rest of our body to move with eeeeeease.

Stable Base = Free Core and Arms
How we step, stand, and kick with our feet and legs can greatly affect the freedom and comfort of our core and upper extremities. If our base is unstable, the rest of the body may react by “bracing itself” (tensing up) to avoid falling. If you have ever had to walk on ice or a shaky foot bridge, you know what I mean. If the core and upper extremities are “bracing themselves” then it becomes quite difficult for them to dance (imagine doing hip bumps, chest isolations, shimmys, upward blocks, or freedance) as you walk across the ice. In my head, it’s not a pretty picture. In Nia, we want our whoooooole body (including our core and arms) to be able to dance freely and with ease! We can help to make this happen by setting up a strong, relaxed, grounded, and stable foundation (yep – even when we are stepping quickly!). read more about why and how