ABOUT NIA i. Understanding Nia Fitness.

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Ruth Lambert
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ABOUT NIA i Understanding Fitness. In 1983 when the Rosas introduced their American-born movement form called, Neuromuscular Integrative Action, the course of fitness changed forever.

1 ABOUT NIA i Understanding Fitness. In 1983 when the Rosas introduced their American-born movement form called, Neuromuscular Integrative Action, the course of fitness changed forever. became the catalyst to reducing the impact in aerobics. The result is a softer, low-impact style of fitness. Still unparalleled, 's unique blend of the mind and the emotions with movement provides a fitness program that is efficient, exciting and safe. Drawing upon a diversity of cultures, incorporates their movement concepts, energy theories, native music and unique movement forms to create a global blend of East and West. 's personalized approach to mind body spirit fitness takes America's science, sports medicine, and technology, and blends it with the art and craft of Eastern disciplines, bridging the gap between fitness and wellness. The music, eclectic and culturally diverse, pulses and vibrates. Movements and emotions ride on many rhythms and speeds. Using texture, melody and various instrumental sounds and combinations, music becomes a healing and energy force, guiding and supporting spirits in feeling motion. Ease and comfort replace struggle and effort. The body in balanced relationship to time and space creates safety, harmony and peace within each action. Relaxation is used as a tool and is elegantly infused into every movement, helping each person to ground, connect, and move from a place of center, regardless of the speed of the intensity. Imagery is used to promote natural, individualized, whole body motion, setting up the most important one-on-one relationship, self to self. This relationship guides each person into a space of hyper-sensitivity, where each person begins to create their own resilient and flexible boundaries. Pleasure replaces punishment, guiding the spirit and the physical body to seek out sensations of comfort, harmony, balance, joy, excitation, and love. The "Pleasure Principle" is the foundation for growth, supporting an ongoing atmosphere where each person is in the constant state of pleasuring themselves, continually preparing to more fully enjoy each movement and moment in life. The movement transcends from the slow dance of tai-chi, into the precision of tae-kwon-do, utilizing the excitement, fun and showmanship of jazz, incorporating the free spirit of Duncan dance and the creative play between shapes, space and balance of Modern dance. Integrating the conscious alignment and posturing of Yoga along with the harmonious, spherical dance of Aikido 's choreography is novel and fascinating. fitness classes and intensive trainings are offered throughout the country. To date, eight video and two audio tapes along with a nationally published book provide support and instruction. To receive a full brochure, information on classes, trainings, workshops, and products call , or

2 - A STEP FORWARD - Mind Body Fitness The physical fitness industry is in the middle of its greatest leap forward in purpose, public interest, and potential profits since the success of aerobics twenty years ago. The single dimension of physical fitness is now being joined by the dimension of the mind and spirit to feed the needs of the whole person, making working out an expressive passionate experience. This mind-body approach encourages and offers a new way of moving and a new way of teaching fitness that allows for more creativity, individuality and free expression. This is why is the natural and powerful "next step" in the always progressing fitness industry. 's multi-dimensional approach to fitness awakens, opens and integrates the entire person - in body, mind and spirit. Through, teachers and students explore the limitless movement possibilities available to them by making conscious choices and assuming full responsibility for their workout. The mind-body student is in constant control of their own progress, thus providing even more encouragement for growth and change. Using natural, organic, self-directed movements along with an eclectic blend of music, visualizations, sounds, grounding and energy enhancing techniques the heart, the mind, and the emotional self open up - freeing the body not only from physical tension but also emotional restrictions and fears. As this process of discovery unfolds, a new and loving relationship develops between not only the dancer and the self, but between the body, the mind and the spirit. Over time, this loving relationship creates a firm foundation where continued growth and personal development take place, regaining harmony, peace and balance within the human form. Fitness then becomes an expressive, feelingoriented experience that empowers each individual mentally, physically and emotionally. Welcome to - a new way of moving. WORKSHOP OBJECTIVE To share with you 's mind body spirit approach to fitness and to stimulate your creativity and thinking so that you begin to see all of the possibilities available to you as a fitness student. Your responsibility is to be open-minded and open-bodied so that you can fully experience what has to share. So empty your mind and be here now so that you can feel and express as much of yourself as possible. Feel free to take this workshop in bare feet, even if only for a short time. is designed to be done barefoot, but listen to your feet - they might not be ready for it now. About - A Compilation by Lia Kidoguchi p. 2 of 6

3 The Feet - The Hands that Touch the Earth THE FEET - THE NIA TECHNIQUE S ANSWER TO STABILITY Oftentimes, students who are new are concerned about dancing in bare feet. Think about it; feet are designed to be used in the raw. Feet are the mirrors to the inside of the body. When naked, feet can sense and feel. If you were to rate feet in the list of body parts that feel, by far, these messengers would end up on top of the list. They reflect back to the listener the condition of muscles, ligaments, and tendons. Your feet are platforms upon which to spread the stresses of standing and moving. To be steady and reliable, they must be pliable, strong and resilient. With a solid base beneath you, you can let loose and move more fully. Without shoes, you'll strengthen your feet and ankles, increase your circulation, flexibility and dexterity, decrease foot cramping, get rid of calluses, perhaps even heighten your arches. Understanding how to utilize the heel, ball and toe allows you to sense your whole foot and relax your feet more and more into the earth's surface as you move. Leading with the heel, stepping back to the ball of the foot, toe pops, heel pumps, squishy walk, and the relevé create dramatic changes when toning and stretching the calf, thighs, buttocks and hips. Hot spots to look out for - Stepping onto toes only, not using your whole foot; not feeling the relationship of the knees to the feet, stepping out to far. The Feet: squishy walk duck walk heel lead ball of the foot rolling through the entire foot clock motions stance motions stepping motions travelling motions Sinking, Shifting, Rising versus Jumping About - A Compilation by Lia Kidoguchi p. 3 of 6

4 Moving The Three Body Weights with Purpose THE THREE BODY WEIGHTS - HEAD, CHEST AND PELVIS In, the three main body weights are the head, chest and pelvis. You can properly organize your movement and safely add agility motions by thinking of these body parts, one in relationship to the other. Using these three weights allows you to tap into the feeling centers of the body. By generating your movements from the center of the body, you will begin to move in a way that will leave your spine lengthened and mobile. Your abdominal muscles will continuously be activated as will the muscles of your entire trunk. As you develop support and breath from your core, your upper body motion will become powerful, integrated and less strained. Eventually you will awaken many intrinsic muscles so that these three body parts become integrated into every movement. Hot spots to look out for - Not using your breath and abdominal muscles to flex your spine; dropping your upper body; holding your pelvis and low back in place while moving; moving only from your waist; not looking in different directions to work and release your neck muscles; not fully opening your chest and back; and generally, poor posture that inhibits breath, comfort, balance, harmony and performance. SINKING, SHIFTING & RISING VS JUMPING Conscious focus on the placement and direction of the foot helps each individual to shift their bodyweight rather than drop it. This shifting of body weight requires alertness and awareness because the point of balance is always changing. Sinking, letting the buttocks move back, bringing the weight into the feet, folding the joints, the push off, the move through the rise continuously demand different kinds of muscular strengths. Additionally, endurance needs vary, flexibility requirements change and coordination speed and agility are challenged as well as supported. Using the foot's natural strike (leading with the heel and rolling through the ball of the foot for a relevé or a push off) a safe cardiovascular workout that is limitless in its degrees of intensity is safely achieved without jogging or jumping. Hot spots to look out for - Not using your whole foot; throwing your torso when stepping; limiting pelvic and spine mobility in relationship to your movements. About - A Compilation by Lia Kidoguchi p. 4 of 6

5 Whole-Some Movement STANCES TO EXPRESS POWER AND GROUNDING Stances are movements where both feet or one foot stays in contact with the floor - freezing a motion in place for a period in time. Stances provide you with the opportunity to powerfully express yourself from a point of postural strength, balance and flexibility. When using stances you stabilize and isolate the lower portion of your body keeping your heart rate elevated by using emotion in the core of your body, your arms and hands and by changing movement dynamics. This kind of expressive power can be used with all kinds of music. Hot spots to look out for - Incorrect knee alignment (knee beyond toes); not taking the time to be in each place before you move to the next; not using the whole foot; falling torsos. SYSTEMIC MOTION AS A WAY TO EXPRESS YOUR WHOLE BODY IN NIA In, a systemic approach is used throughout the entire class to promote full body expression. Most students come into class as a whole person, only to quickly be dissected into parts, once they begin moving. Top part moving without the bottom, and bottom moving without the top. Incorporating whole body motions into the entire workout is a safe and intelligent way to move. Even when isolating one body part, feel for the integration of the entire body as a support for motion and movement. Using functional, natural movements the whole body becomes involved, stimulating and developing balance and sensory awareness. As you induce a more pleasurable, feeling-oriented response you move more spontaneously from within, expressing yourself on a moment to moment basis. Expressing yourself systemically allows you to discover where the body is tight, flexible, etc. Hot Spots to look out for - Working in too large of a range of motion. MOVING THROUGH THREE PLANES AND TEACHING LEVELS TO HONOR OUR BODIES Working on three planes and using three teaching levels allow you to individually ebb and flow, expressing fully who you are in each movement and honoring your body. Plane changes stemming from one's own level of ability improves coordination, balances intrinsic and extrinsic muscle groups, improves range of motion, coordinates mental and physical alertness, develops kinesthetic awareness, and blends the body and mind. Moving through three planes provides safety and the foundation for change. Teaching three levels of every movement provides choice, promotes mind/body interest, creates texture, and adds variety to every single movement. This allows everyone to get as much or as little as they want from each class. Hot Spots to look out for - Working beyond that place where your body can maintain balance, only teaching level three. About - A Compilation by Lia Kidoguchi p. 5 of 6

6 Listen to Your Body MOVEMENT QUALITIES There are many ways to change the feeling and expression of a motion. If you focus on various movement qualities such as hard and soft, slow and fast, big and small, linear and circular, you will top into many new expressive parts of your personality as well as your physical body. You'll discover new strengths and develop body*mind*spirit that can respond to many speeds and motions. Hot spots to look out for - Hyperextension of joints; holding your breath during hard motions; not working and supporting from your center; locking joints; not flexing at your joints during circular motions. FEELING AND EMOTING TO EXPRESS YOU IN NIA Expressing your own body language using visuals, imagination, textures, encouragement, choices and pleasure, is by far more rewarding and beneficial than just "working out". Expressing you is about discovering your own comfortable and uncomfortable places, both physically and psychologically, so that you can begin to make choices that take you into places of love and joy, comfort and ease. As a teacher if you begin to allow yourself to express what you are feeling so will your students. Remember - The body is a feeling organism that responds to opportunity, choice and vibrations. By making sounds, creating body centered configurations and by responding to your feelings, you will be able to feed yourself with movement that is nourishing to your soul. Dare to express yourself and you will never turn back! i Compiled ca by Lia Kidoguchi from information previously available at The Technique website which has since been updated several times, and from handouts received from instructor Anita Stark during various classes conducted at PCC (1995ff). About - A Compilation by Lia Kidoguchi p. 6 of 6

Mindful yoga for stress movement practice

Mindful yoga for stress movement practice The following sequence is more or less what we practised in the workshop. You can do it all if you have time, or if you just have a few minutes do one or two poses