Category Archives: Uncategorized

Undulation

Undulation: Standing in Open Stance, undulate, or wave, your spine–from top to bottom and then bottom to top. Imagine that your spine is a third arm. As you do the move, sense the spaces between your vertebrae. This mental focus … Continue reading

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Knee Sweep

Knee Sweep: Bring one of your knees up and across your body and, with your opposite hand, push your knee and sweep it out to the side, as if you were stepping over a big box. Then lower your foot … Continue reading

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Cross Behind

Cross Behind: Standing in Open Stance, step back and onto the ball of your left foot, crossing your ankles as if making a small “x”. Keep your back heel high, and practice alternating sides. Now, step back crossing your ankles, … Continue reading

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Why I love Nia

A little over four years ago I walked in to my first Nia class. I never would have guessed that such a small step would have had such a profound impact on my life. I am a much different person … Continue reading

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Ball of the Foot

Ball of the Foot: Step back on to the ball of the foot, pushing down to rise up. Keep your toes and feet relaxed as you alternate between right and left sides. Play with your free leg and challenge your balance. … Continue reading

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Heel Lead

Heel Lead: Step forward or diagonally allowing the heel of your foot to strike the ground first. Allow your weight to roll through your heel, ball, and then toes. Engage your hips by wagging your imaginary tail. Engage the upper … Continue reading

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