Squish Walk is one of Nia's eight foot techniques that offer self-healing and conditioning benefits to your body from the ground up. This move trains you to strengthen and stabilize your feet and ankle joint by alternating the action of lowering one heel, rising up and lowering the other. 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 decelerating down one heel at a time, while keeping your three body weights (pelvis, chest and head) aligned. Keep your feet parallel, in an open stance distance apart (aligned with your inner hip joint), rise up onto both balls of the feet before lowering. Integrate hands and arms for whole body conditioning. Imagine a squeezing water out of a sponge as you lower your heel. Gain movement skill by moving slow and fast, alternating right and left or playing dynamically with a 'double squish.' Energize by sounding 'squish.' Watch and move to the video below to bring your practice alive!