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Open Stance

Open Stance

Open Stance is a Nia base move - one of six stances drawn from the martial arts. Like all stances, this move trains you to draw stability and power from the feet, legs and hips.  Practice by placing your feet parallel, just under your hip joints and equalizing the weight front to back, as well as between the inner and outer edges. Consciously align the bones of your feet along the horizontal plane, and your legs (shin and thigh bones) vertically - lengthening up and out. Continue below for Tips and video.

 

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Closed Stance

Closed Stance 1

Closed Stance is a Nia base move - one of six stances drawn from the martial arts. Like all stances, this move trains you to draw stability and power from the feet, legs and hips.  Practice by placing your big toes together and heals apart to create a square foundation. Consciously align the bones of your feet along the horizontal plane, and your legs (shin and thigh bones) vertically - lengthening up and out. Continue below for Tips and video.

 

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Chest Isolations

Chest Isolations 1

Chest Isolations is a Nia move designed to condition the muscles of the front, back and sides of the core of the body.  It may be practice in all of the stances and with skill, into several stepping motions. "Isolating" can be explored by moving your rib cage from side to side, from front to back, in diagonal motions or in circles.  Tune into the stability of your feet and hips to integrate core mobility. Your hands may rest on the sides of your chest, on your hips or dynamically press into space. Continue below for Tip and Video! 

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Elbow Strike Back

Elbwo Strike Back 1

Elbow Strike Back is Nia arm technique drawn from the martial arts. Like all strikes, this move trains you to draw power from the base, integrate the core of the body and direct attention to a target - this time one behind your body.  Practice by wrapping one hand around the opposite fist, powering the elbow toward the back, striking toward an imaginary target. Continue below for Tips and video.

 

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Finger Technique: Creepy Crawlers

Creepy Crawlers 1

Creepy Crawlers, one of eight Nia finger techniques, offers self-healing and conditioning benefits to your fingers, hands, wrists and upper body. This move trains you to direct movement by tuning into the sensation of mobility, a continuous movement of all ten fingers. Use creepy crawlers to release energy into the space around you. Continue below for tips and video.

 

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