Duck Walk is one of Nia's eight foot techniques that offer self-healing and conditioning benefites to your body from the ground up. This move increases strenghth, stability and agility with an alternating action of picking up and lowering the balls of your feet. Like all base motions, this move trains you to keep your ankles, knees and hip joints spring-loaded. Excellent preparation for any Nia stepping motion. Continue below for tips and video.
Tips: Consciously place your attention on either lifting the ball of the foot to strenghen the muscles on the front of your shin bones or 'splash' down to condition the back of your lower legs. Tune into the stability the opposite foot is proviiding. Integrate hands and arms for whole body conditioning. Imagine splashing water in a puddle. Gain movement skill by varying speed, range of motion, isolating one foot or exploring a 'double duck.' Energize with "splash" or "quack." Watch and move to the video below to bring your practice alive!