Sumo (or Riding) 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 your feet, legs and hips.  Practice by placing your feet parallel, wider than your shoulders and equalizing the weight between the inner and outer edges. Consciously align the bones of your feet along the horizontal plane, legs vertical with a lengthening sensation both down and up. Continue below for Tips and video.

A 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 outside your shoulders 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 thighbones into a letter A - lengthening down and up. Continue below for Tips and video.

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.

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.