The 52 Moves of Nia
The 52 Moves comprise the basic language of The Nia Technique. The 52 Moves are based on movements from dance arts, martial arts and healing arts. They are what allow Nia to offer you cross-training of body, mind emotions and spirit. Similar to yoga's vocabulary of postures, or asanas, each of Nia's 52 Moves conditions the body in a unique way. Each of the 52 Moves can be tailored to your body's way, whether for healing, fun or athleticism! Improve your Nia literacy by learning the name and technique of each of these moves.
STANCES
- Closed Stance
- Open Stance
- "A" Stance
- Riding (Sumo or Horse) Stance
- Bow Stance
- Cat (One-legged) Stance
FEET
- Rock Around the Clock
- Duck Walk
- Squish Walk
- Heel Lead
- Whole Foot
- Ball of the Foot
- Relevé
- Toes In, Out, Parallel
STEPS
- Stepping Back onto the Ball of Your Foot
- Sink and Pivot Table Wipe
- Cross Front
- Cross Behind
- Traveling in Directions
- Lateral Traveling
- Cha-cha-cha
- Slow Clock
- Fast Clock
KICKS
- Front Kick
- Side Kick
- Back Kick
- Knee Sweep
PELVIS
- Pelvic Circles
- Hip Bumps
ARMS
- Blocks: Upward, Outward, Inward, Downward
- Punches: Upward, Outward, Across, Downward
- Elbow Strikes: Down, Side, Back
CHEST
- Chest Isolations
- Shimmy
- Undulation
- Spinal Roll
HEAD
- Head and Eye Movements
HANDS & FINGERS
- Chop Cut
- Strikes
- Pumps
- Finger Flicks
- Creepy Crawlers
- Catching Flies
- Claw Hand
- Spear Finger
- Finger Extensions
- Fist
- Webbed Spaces
- Palm Directions
- Power Finger Crossover
- Balance Finger
- Touching
