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.

 

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.

 

 

The 52 Moves are the basics of Nia choreography. Think of them as ingredents of a movement recipe that get combined with rhythm, beat and melody of music. Season with energy dynamics of the martial, dance and healing arts, then add your personal rhythm and you are on your Nia way.

Check out the video above, where I dance the moves in under 2 minutes and then click below to pick your personal "Move of the Week" to practice and play with!

Spear Finger, one of eight Nia finger techniques, offers self-healing and conditioning benefits to your fingers, hands, wrists and integrates your upper body. This move trains you to tune into a variety of dynamics that include flexibility - energy moving out; strength - energy drawing in; stability - a counterforce of energy out and in; and dynamic or positive tension. Use spear finger to sumultaneously extend out into space and draw in. This happens with your index and middle fingers extending and with your fourth and fifth fingers drawing in. This move prevents your elbow joint from hyperextending and protects your shoulder joint. Continue below for tips and video.