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Fast Clock

Fast Clock 1

In this Nia move, play with stepping on the numbers of an imaginary clock before returning to "center".  Fast clock is defined by stepping onto 2 or more numbers before returning to center.  Just like the slow clock, think of having two 12:00, 2 centers and two 6:00 --- one for each foot as you practice: 12-3-6-center + 12-9-6-center....

Feel free to play with any combination as you direct your body and sound the numbers out loud to enhance body/mind connection. Think: "number-number-center."  Keep your feet under your hips (and core) as you step, your hip joints mobile and engage your arms to integrate your core. Vary range of motion, speed and different combinations as your skill improves.  Continue below for Tip and Video!

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Cross Behind

 Cross Behind 1

Cross Behind is one of Nia's nine stepping techniques that offer self-healing and conditioning benefits to your body from the ground up. This move trains you to consciously step the ball of one foot behind the grounded foot of the other, making a small 'X" with the ankle joints. You may stay vertical with your spine, keeping your hips and shoulders facing front or play with sinking and rising. Reap the benefits of strong feet, agility in the ankles and powerful legs.  Continue below for tips and video.

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Cross Front

Cross Front 1

Cross Front is one of Nia's nine stepping techniques that offer self-healing and conditioning benefits to your body from the ground up. This move trains you to consciously move your whole body from corner to corner, crossing an imaginary center line in front of you. Explore your dance with a natural stepping motion from heel to the whole foot. Guide your feet, knees, hips, and shoulders in the same direction for comfort and ease.  Continue below for tips and video.

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Sink + Pivot Table Wipe

SPTW 1

Sink + Pivot Table Wipe is one of Nia's nine stepping techniques that offer self-healing and conditioning benefits to your body from the ground up. This move trains you to shift your body weight from side to side, rotating the core and 'wiping' off an imaginary table. Benefits include the integration of upper and lower body, increased stability and agility in the base of the body.  Learn to track the movement of your hands with your eyes to cultivate focus, integrate head and neck. Continue below for tips and video.

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Stepping Back onto the Ball of the Foot

SBBoF 1

Stepping Back onto the Ball of the Foot is one of Nia's nine stepping techniques that offer self-healing and conditioning benefits to your body from the ground up. This move trains you to mindfully step back with a spring-loaded action from your ankle, knee to your hip joints. Benefits include stability and mobility in the foot and ankle joint.  Learn to equally distribute your body weight across the entire ball of the foot for greater ease in movement. Continue below for tips and video.

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