Elbow Strike Down is Nia arm technique drawn from the martial arts. This move trains you to draw power from the base, integrate the core of the body core and focus the mind on a target downward.  Practice by moving one elbow down striking towards an imaginary target. Continue below for Tips and video.

Upward Punch is Nia arm technique drawn from the martial arts. This move trains you to draw power from the base, coordinate left and right sides of the body, strengthen the core and focus the mind on a target upward.  Begin in ready position with your elbows drawn back in A or Sumo Stance.  Practice by moving one fist up toward the sky at an imaginary target like a punching bag. Continue below for Tips and video.

Downward Punch is Nia arm technique drawn from the martial arts. One of four punches, this move trains you to draw power from the base, coordinate left and right sides of the body, strengthen the core and focus the mind on a target downward.  Begin in ready position with your elbows drawn back in A or Sumo Stance.  Practice by spiraling one fist down toward the ground at an imaginary target. Continue below for Tips and video.

Across Punch is Nia arm technique drawn from the martial arts. One of four punches, this move trains you to draw power from the base, coordinate left and right sides of the body, strengthen the core and focus the mind on a target across the body.  All punches begin in ready position. Practice by spiraling one fist out and across the body. You can play with agility, strength or slow down to gain movement skill.  Choose A or Sumo Stance, keeping your base 'spring-loaded.'  Continue below for Tips and video.