52 Days of Nia

52 | Balance Finger

noreply@blogger.com (NiaBoston) — Wed, 07 Apr 2010 11:50:00 +0000

Embrace the quiet power of Balance Finger!

Science:

Use your middle finger for balance! Besides impressing your friends at parties with your amazing balancing abilities, practicing Balance Finger also integrates your upper body with your lower body. Sense how in this move energy flows through the center of your palm to the center of your body.

Craft:

1. Stand on one leg.
2. Use hands in space to challenge your balance.
3. With palms facing down, press your middle finger down into the earth.
4. Keeping your fingers extended straight out.

Art:

Play with the different sensations in Balance Finger:
--
Use Balance Finger in Agility -- using quick, sprightly steps, break into stillness by releasing your Balance Finger. (Or, leave out the steps and do this one at your desk -- great for keyboard stroking digits)

Use Balance Finger in Strength, imagining that your middle finger is straw -- feel the suction of energy in and up.

Use Balance Finger in Flexibility -- imagine your fingers have powerful light beams extending outward into space, and at any moment you could fly away -- if not for the middle finger that anchors you to your berth at Earth.

Use Balance Finger to dance Mobility, as your middle finger is grounded, use your arms to tease your body.

And, use Balance Finger to embrace Stability, and notice the ease in which we can slip into our own stability -- and the searching that comes without it.

Inspiration:

Take a ride on the "Energy Wheels" that exist all around us.
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In Balance Finger (BF) we actually become a part of a huge physical energy wheel. (Can you feel this wheel as you balance in BF? Follow the energy move through your middle finger, into the earth, and up through your core, and back out into your arms and down again into your finger.) We have other physical energy wheels within -- we step into a small energy wheel when we walk for example, and with each breath we take, we follows a wheel of breath.

As we go about our day -- there are also "energy wheels" of living. We awake, we go to sleep, we awake again. Some of our wheels are easily charted -- they may even follow the sun -- and we can notice these patterns repeating and flowing in their circular nature.

But, what about the larger wheels, the ones we don't always notice? The life changing wheels for which our ride extends through days, through months, sometimes even years. And at what point do we cycle back through again -- at what point do we return to complete the wheel? Sometimes this feels like returning home to me. Have you ever been lost metaphysically -- truly not sure of where you are going -- and then -- you find yourself having returned "home", the cycle completed itself, and you are ready to begin again? Just what did that wheel look like? Can you chart your own living wheel?

Today, notice your energy wheels, the once that exist within us, and the ones we ride upon in our lives.

51 | Power Finger Crossover

noreply@blogger.com (NiaBoston) — Tue, 06 Apr 2010 12:07:00 +0000

Crossing your Power Finger will bring you more than good luck!

Science:

Practicing the Power Finger Crossover helps you extend energy along your arm bones and out through your hands. This will also keep your neck and shoulders relaxed.

Craft:

1. Cross your middle finger over your index finger,
2. Release
3. Cross your middle finger over your ring finger.

Art:

This is one of those moves that you can actually do simultaneously throughout your Nia workout and your day. I have taught and taken classes with my Power Finger Crossover engaged the entire experience and it provided me with a wonderful sense of awareness of the integration of my hand and arms -- as well as deepened my own relationship with positive tension.

Explore your bodies way in crossing over the middle or the ring finger -- is one easier than the other? (Personally, I need to guide my own middle finger over my index finger -- no shame in self-assistance.) Sustain this move throughout your day and notice the positive benefits of Power Finger Crossover!

Inspiration

Crossing fingers is a hand gesture that some believe bring "good luck." "I'm crossing my fingers I get the new job!" It can also allow a lie, if you perform it behind your back -- "No, I did not eat your chocolate" (smile)

It was also used back in the 16th century when illnesses and bad luck were blamed on evil forces. (Now we just blame our politicians...) Faith in the Christian cross was very strong -- and thus, crossing your fingers symbolized a shortcut for making a cross. If a "witch" crossed your path -- you could cross your fingers of both hands, thus arming yourself with your own personal cross and protecting yourself from these evil beings.

So, what are your own personal hand gestures? Maybe you already cross your fingers? Or, rub your finger tips together? Or do you make the peace sign? Or use the pistol gesture? (with a wink :) Are you even aware that you even make finger gestures?

Today, witness yourself as you go about your day -- and notice -- just what do you do with your hands? And, can you spot any "personal gestures"?

And, like yesterday, when we allow ourselves to be in the silence of witnessing, of watching or listening, we enter into a space of discovery.

50 | Claw Hand

noreply@blogger.com (NiaBoston) — Mon, 05 Apr 2010 10:55:00 +0000

Grrrrrr-morning! Let's see your Claw Hand!

Science:

Besides unleashing your inner pirate, Claw Hand is a fantastic hand, finger & arm strengthener. (Yes, this is a constant for the Finger moves!) Just sense your intricate hand muscles hugging your bones... Sense the "floor" of your palm drawing in and up. And, most importantly, sense how your fingernails seem to grow longer in this move -- rightfully so, as you will need them to execute this move.

There are resounding emotional benefits to Claw Hand. Use it today to release the your emotions! (But maybe not in front of your boss!) Express anger, fear, rage -- embrace your inner animalistic urges and feel your emotional confidence rise.

Craft:

Mimic a claw with your fingers and claw the air.
Keep your wrists relaxed.
From shoulder height, scratch down to sense positive tension.
Use both hands.

Practice Claw Hand in ALL the steps and stances!

Art:

Claw Hand evokes imagination. It is very unlikely that you will practice Claw Hand and have no sound escape from your body. Don't dictate the sound, discover for yourself just what is released from within with your Claw Hand. Today. I am a pirate, but, most days I am a cat in Claw Hand.
Or a tiger! Or a bear!

What inner growl is released through your Claw Hand today? And, discover just how liberating it can be to SCRATCH the air with long, clawing nails!

Inspiration:

Today, listen for the Silence & Sound of Nature.

It is Spring -- Finally!! Yahoo! Which also means that there is a world of entertainment for our senses right outside our doors. Today (or any day when the weather is nice and you can sit outside for a few minutes) Find a place to sit and just listen for the Silence and Sounds of nature.

Ease-drop on a few birds conversing back and forth with each other. Can you distinguish one bird and follow it's song completely? While you listen to it's song -- wait for its' song to enter into silence -- and follow it as it replies back again. This is what we call listening to the Silence.

And, in those moments of silence, of waiting, breath in the spaciousness of just being.

49 | Catching Flies

noreply@blogger.com (NiaBoston) — Sun, 04 Apr 2010 11:40:00 +0000

Aah... Spring brings Flowers, Warmer Days

and ... Buzzzzz... Buzzzzz... Buzzzzzz...

SNAP! Lots of opportunities to Catch Flies!

Science:

You will be smarter if you practice Catching Flies! This move increases brain activity and neurologically connects your hand, your head, and your eyes. It conditions your ability to engage in manual dexterity and use different speeds. Combined with the added cognitive process of actually pretending to see a fly -- and you've got one amazing brain workout in Catching Flies! (And, it strengthens and tones your arms too!)

Craft:

Buzzz.... Zzzz... Buzzzz...

1. Open your hands -- fingers long
2. Close fingers to catch the fly
3. Place fly in mouth for a delicious snack. (optional).

As you pretend you are catching flies buzzing around the room -- follow them before you catch them. Lead your movements with you eyes to integrate your hand and head.

Art:

--
The key word here is: PRETEND. You are catching pretend flies with your hands as they buzz around the room. This means you control over where they are. Are they high? Low? In a corner? In front of you? Behind you? On top of your teachers's head? Big or small flies? Slippery? Are they lightening bugs?

Use both hands and remember this is a finger move -- use your fingers to snap those little buggers out of the air.

Add an emotional component: be playful, agressive, angry, scared, freightened (imagine they are hornets!) Feel accomplished, confident and proud-- you just cleared the room of flies!

Inspiration:

It's spring -- which is a great time to plant seeds. Literally and figuratively.

What is your "Dream" for the next few months? What would you like to accomplish?
In the time it takes a flower to grow -- can you manifest your dream?

Today, plant a "Dream seed" to represent what you would like to manifest over the next few months. Create a pretective place for your seed... either in the ground, or in a pot. Place a marker near by that says: "My Dream." And, in the next few months, take care of it. Water it, and watch it grow. Watch it become.

Sometimes, all it takes is one seed (one act) for our dreams to actualize -- lets start today!

48 | Spear Fingers

noreply@blogger.com (NiaBoston) — Sat, 03 Apr 2010 11:39:00 +0000

Calling all wannabe Nia Scouts -- it's time to salute with our Spear Fingers!

Science:

Practicing Spear Fingers increases body awareness. It will help eliminate hypertension in your elbows and will help to relieve tension in your wrists, elbows, shouders, neck, and even you JAW! Sense how practicing Spear Fingers can trigger an emotional sense of confidence—and maybe unleash a hidden desire to become a flagman.

Craft:

1. As if saluting your hand, extend your index and middle fingers, and fold in half your ring finger and little finger.
2. Cock your thumb as if pressing on a water pistol.
3. Move your arms freely in space, bending and extending them as if you work at Logan Airport.

Art:

As you move your arms through space -- sense the positive tension Spear Fingers provides the arms and hand muscles.

Explore the distinctive energies of Spear Fingers!

What I love about Spear Fingers is how it strengthens my thumb. Which in turn, strengthens & tones inner forearms and biceps. Check it out: Engage your Spear Fingers and follow the line of muscle engagement as it extends up and along the forearm bone all the way to the bicep -- can you sense the strength? What about Flexibilty (it's there too!)

As you extend your arms long, change palm directions and spiral the forearm bones. In the front of your body, can you sense your chest (pectoral) muscles allowing your extension to be even greater? Or the back muscles that help to support shoulder blade movement?

As you dance with your Spear Fingers -- begin to recognize how the body responds through the sensations of strength (muscles hugging) and Flexibility (muscles extending)

Inspiration:

Emotional CONTAGION -- Who is contagious in your life?

What you can do to avoid the "emotional nasties".

--
Have you ever been with a friend who is in a bad mood, and suddenly, you too feel like the day is gloomy? Or, while in a very slow line, felt yourself wanting to agree with the complaining lady behind you... Or, how about with a friend who likes to "gossip" and suddenly you are finding yourself "telling stories" out of school too?

These are examples of emotional contagion. And, these moments often go unnoticed and can certainly sour your day and emotional status if you are not watchful.

Today and tomorrow, be on the look out for those moments when anothers emotional energy infects you. Be on the look out for emotional contagion. With our awareness -- we can stop ourselves from coming down with the "emotionla nasties"!

47 | Creepy Crawlers

noreply@blogger.com (NiaBoston) — Fri, 02 Apr 2010 11:15:00 +0000

Welcome Spring Today with Creepy Crawlers!

Science:

Use Creepy Crawlers to help your fingers, hands and forearms remain strong, flexible and agile! (and to scare your neighbors :) Feel your power as you move with precision and by keeping the joints of your hand, fingers, and wrists mobile you release tension.

Craft:

Wiggle all your fingers, including your thumbs, as if you were tickling someone.
Keep your elbows bent.
Change the positions of your palms, keeping your shoulders and neck relaxed.

Art:

Ok, the name is: "Creepy Crawlers" -- this this alone should tell you that this is a move in which you can playfully explore! Be silly! Be Mischievous! Be Sneaky! Be creepy! Use a different sound with each rendition and explore how sound can enhance your Creepy Crawlers.

Inspiration:

Today, tomorrow, the next day... cook all your sides with this Laughing Workout!
This will not only give you an endorphin rush, but, will also firm your abdominals.
1. Set a kitchen timer to 30 seconds.
2. Starting on your back -- start laughing!
3. After 30 secounds, switch to each side of your body -- cooking all sides.

Feel free to do this with friends, your cat, or how about your own mirrored reflection?

Sometimes the greatest gift we can give ourselves is our own laughter.

46 | Finger Flicks

noreply@blogger.com (NiaBoston) — Fri, 02 Apr 2010 01:16:00 +0000

This move gives new meaning to:
Flick my Bic!

Science:
--
Practicing Finger Flicks (FF) conditions your forearm muscles and hands. This keeps energy flowing into and out of the hands and keeps tension out of your neck and shoulders.

FF's strengthen your forearms, fingers and hands. They also get rid of tension our fine motor movements we continually perform create in our hands.

Craft:
--
Ok, don't be a whimp -- really get in there and FLICK! There is nothing sadder than a weak and wobbly finger flick!

1. Place Thumb over your 4 finger nails
2. Push fingers against the thumb to create positive tension
3. As you flick your fingers out... EXPLODE your digits!
4. R e l e a se ... as if you were flicking water.

Art:
--
Explore this move with your arms extended, keeping hands below shouders so that the fingers use a relaxed power.

Change the directions of the palms for movement variet. As you move boldly sound the word FLicK! Make sure to use both hands.

ANd, PLaYfullY flick in all directions.

Inspiration:
--
Ready for some homework? For the next few days... run a hot, sudsy bubble bath! With at least 20 percent bubbles! Now get in and do some FInger FLicking! Invite a friend over and Flick some suds at them! OR, just aim for the tiles around you -- go ahead! FLick your troubles away!

45 | Finger Extensions

noreply@blogger.com (NiaBoston) — Fri, 02 Apr 2010 01:09:00 +0000

Discover what conditioning tools you have for your Mind Body and Emotions at your finger tips!

Science:
--
Practicing Finger Extensions (FE) helps move energy in and out of your upper body, and keeps energy from getting clogged in your neck and shoulders. FE's are ideal for lerining how to move your hands with precison and for strengthenig your hands. This move also enables you to use your hand and arm gestures that speak powerfully through the voice of the body, from your heart and soul.

Craft:
--
Extend and point your fingers one at a time, sensing for different qualities of energy. Each finger is associated with a subtle different form of energy and connects to a different emotion.

Art:
--
As you move each finger sound the word that is associated with it:

Thumb = Nurture
Index = Desire
Middle = Power
Ring = Commitment
Little = Boundaries

This will also help you to connect to your physical body. Can you map where in your body a muscle moves as you engage each finger? There is far more than meets the eye with Finger Extensions!

Inspiration:
--
Forget what your Mother told you -- pointing is NOT rude -- at least in Nia! Embrace your personal power and point to your desires. But don't stop there, dip your thumb into some chocolate and nurture yourself. Why not explore your commitments -- link your ring finger with another -- explore your boundaries with your little finger. And what the heck, get your aggression out by using your power finger to... balance! (What did you think I would say?)

44. Palm Directions

noreply@blogger.com (NiaBoston) — Tue, 30 Mar 2010 14:38:00 +0000

Practicing Palm Directions keeps your shoulder joint and shoulder girdle open, so that you can breathe more fully.

Science: When you palms are facing up, it opens the shoulder joint and facilitates lifting your arms above your head. When your palms are down, it closes the shoulder joint and helps you to push forward. Thus, palm directions protect the shoulder joint by using The Body's Way to get the most power from the arms and achieve optimum function of the shoulders..

Craft: Consciously change the direction that your palms are facing. You can isolate this with the wrist and move just the palms or move move the whole arm as the palms shift directions. Step out of automatic pilot and sense your palms and how they move objects around, reach out into the world and touch into the space. As you change your palm directions, notice the opening and closing sensations in your shoulders and secondarily, your neck.

Art: Palm directions also express emotions. Palms up, for example, is a universal body language indicator of openness. Palms down is a universal indicator for bringing the energy down as in "calm down" or "quiet down". As you move your palms, match the language of your sound to the language of your body connecting your physical body to your emotional body.

Daily Inspiration: Today use stepping as a moving meditation. Every time you take step, feel your foot melting into the earth, if only for a microsecond. You can also choose to intentionally slow down and sense your feet more luxuriously on the ground. Use each step an an opportunity to clear your mind and be in Living Mediation.

43. Webbed Spaces

noreply@blogger.com (NiaBoston) — Mon, 29 Mar 2010 12:20:00 +0000

Less than 10 moves to go. Hope you have been enjoying embodying these moves! Here comes on of my favorites!

Practicing Webbed Spaces improves had agility, coordination and sensitivity.

Science: By creating positive tension anywhere in the body, we can light up the muscles surrounding the bones that we are bringing positive tension to. Doing this allows us to play with the relationship between dynamic and ease and bring more tone to any part of our body. When we do this move, webbed spaces, we can learn to use our hands with greater precision and strengthen our hands, wrists and fingers. It also magnifies your hands' sensitivity to the energy fields that surround them, thus improving your sensory IQ.

Craft: Spread your finger and open the spaces between them, as if you were "yawning" with your hands. Sense for the positive tension in your hands and sense for multi-banded light moving through their webbed spaces. Extend each finger while vigorously separating all of them, making even more space between them. Sense the energy fields surrounding each finger.

Art: Use this move to express physical and emotional tension and for deepening the dramatic expressions of your hand gestures. Used webbed spaces hands for emphasis. Play with being Italian and telling the whole story with your hands.

Daily Inspiration: Think about teamwork today. Who is on your team. Who are the people who help you make your life happen? What would make the teamwork more like teamplay?

42. Chop Cut

noreply@blogger.com (NiaBoston) — Sun, 28 Mar 2010 12:54:00 +0000

Practicing Chop Cut is an excellent exercise for affirming your personal power.

Science: The chop cut is effective for building strength in your arms and shoulders and is superb for releasing the stress we store in this area of the body. By using the blade side of the hand to chop, you are using the strongest part of the hand to deliver the blow.

Craft: Chop the air with the edge, or "blade side", of your hand as if you were executing a karate chop. Keep your thumb and fingers extended and your wrist mobile to support a powerful "chopping" action. Sometimes, you can chop into the opposite hand to play with agility. Alternate sides.

Art: As you chop downwards, imagine that you are vanquishing something that is holding you back from achieving all that you desire and rancorously sound "No!" or "Yes!" Imagine cutting through the obstacles or barriers. Use emotion and sound to move closer to your dreams.

Daily Inspiration: Notice what you do with your hands today. What are all the things that having hands allow you to sense, experience and accomplish?

41. Strikes

noreply@blogger.com (NiaBoston) — Sat, 27 Mar 2010 11:34:00 +0000

Practicing Strikes keeps your hands and wrists integrated into whole body movement.

Science: Strikes are perfect for learning to move with precision and for developing quick reactions. They bring agility and strength into your arms and help integrate the power of the back body with the arms and hands.

Craft: Strike out with the heel of your hand, as if forcefully pushing someone out of the way. Stop suddenly, before your arm is fully extended and sense the positive tension in your arms and hands that protects your elbow joint. As you strike, let it rip, sounding the word "Stop!" to release pent up energy and emotion.

Art: Play with striking in many direction, up down, side. Notice how different parts of your core are used when striking at different planes and directions.

Daily Inspiration: Pay attention to your relationships today. Pay attention to what you say to yourself about these relationships. Notice what you bring to them physically, emotionally, mentally and spiritually.

40. Pumps

noreply@blogger.com (NiaBoston) — Fri, 26 Mar 2010 19:50:00 +0000

Practicing pumps reminds you to keep the tension out of your neck and shoulders by keeping your hands active.

Science: Pumping uses the energy of squeezing and releasing which is a great way to create relaxation. It is also a way to build power and definition in the muscles of the lower and upper arms. It can be really helpful for people with repetitive stress injuries, such as carpal tunnel.

Craft: Squeeze and relax the palm and fingers of your hand as if you were milking a cow. Use the thumb forcefully and periodically change the tension in the squeeze. Use both hands

Art: Imagine you are pulling energy from the space around you by pumping it into you. Use this pumping to prime the energy of you body, pulling in, in, in. Imagine you are pumping energy into each of your chakra centers.

Daily Inspiration: Go to your favorite essential oils counter and smell the different oil. Be inspired, stimulated or calmed by beautiful scents.

39. Fist.

noreply@blogger.com (Julianne Corey) — Thu, 25 Mar 2010 15:36:00 +0000

Practice making a fist to engage the muscles of the forearm, and activate emotion.

Science: The fist draws energy in, contracting muscles in the hand and fingers, and activating the tendons and ligaments associated with the hand, wrist and arms. Practice fist from time-to-time when you have been typing.

Craft: Fold all of your fingers into the fist of your hand. Keep thumbs on the outside of your closed fists.

Art: Use this move to express positive emotions: such as, "Oh YES! I'm on my way to the Heart of Nia playshop with Carlos Aya-Rosas!"

Daily Inspiration: Celebrate your teachers. Here in Boston we are lucky enough to have Carlos, Debbie, Winalee and Denise all descending on our community beginning tonight for 5 days of Green Belt training and Master classes. If you're not able to dance with us here this weekend, attend a class or dance with a DVD and cultivate an attitude of celebration for the gifts that teachers share, which enrich our lives.

38 - Touching.

noreply@blogger.com (Julianne Corey) — Wed, 24 Mar 2010 12:50:00 +0000

Touch to connect with your physical sensations, with the space around you, and to self-heal.

Science: Our hands are not so different from a cat's whiskers. They are loaded with proprioceptors that tell the brain where we are in space, help us balance and navigate and generate all kinds of other sensory information such as temperature. These sensors are what make it possible for us to put a delicious piece of chocolate in our mouths even when we aren't looking at the chocolate or our mouths!

Craft: Practice touching in movement and in stillness. When the hands pause, give yourself a chance to really feel what's available. Use the hands to brush the crown of the head all the way to the tops of your feet. Sense the different stimuli available when brushing with the back versus the palm of the hand. Try touching the clouds, the puddles, the fireflies even if they are imaginary.

Art: Practice nonverbal communication with yourself! Allow for a variety of touch to stimulate and self-heal. Rub your head when you feel confused or brain-drained, and bring the blood flow to the scalp. Pat yourself on the back, literally, opening up the back of the shoulder and nurturing yourself by recognizing an accomplishment.

Daily inspiration: Play with increasing gesture and decreasing verbal output today. Enter into a conversation with the intention of communicating as much information as possible through hand gestures, body language and facial expression. Talk only as much as necessary. As the conversation concludes, check in with your body and notice your energy level.

37 - Elbow Strikes.

noreply@blogger.com (Julianne Corey) — Tue, 23 Mar 2010 02:53:00 +0000

Looking to tone up the arms with the approach of short-sleeve weather? Read on...

Practicing Elbow Strikes enhances precision, expression and nonverbal communication, firms up your resolve, not to mention your arms and core.

Craft: Elbow strikes can be performed Downward, Outward or Backward. Begin and end in ready position.
*Downward - Use your opposite hand as a target. Strike down intentionally: stop before hitting.
*Outward - Use the opposite hand to push the fist and elbow to a powerful stop out to the side.
*Backward - Use the opposite hand to push the fist and elbow to a powerful stop behind you.

Science: When striking in any direction, power both the start and the stop with intention. Maintain a degree of tension in the upper arm. This will target the biceps, the triceps, or both depending on the direction of the strike. For shapely, sculptured arms, practice striking in all 3 directions.

More Craft: When you feel comfortable practicing Elbow Strikes from Sumo Stance, move on to practicing all 3 strikes from Bow Stance. The additional balance needed to practice strikes from Bow stance will require inner thigh engagement (good for "shorts" wearing weather!)

Art: When delivering a strike, say "hi." Play with the energetic variety of this word. Are you saying "HI!" to an intruder, letting him/her know that you are not allowing entry (force)? How can you sound "hi." differently if you were just nudging a friend with your elbow in the library? How does changing the message you want to convey with the word change the way you deliver the move?

Daily Inspiration: It's been very quiet out here in 52Nia blogger land. We want to hear from you! Your inspiration today is to SHARE something by leaving a comment here. What inspires YOU today?

36. Punches!

noreply@blogger.com (Julianne Corey) — Mon, 22 Mar 2010 17:28:00 +0000

Practicing punches improves reflexes, muscle conditioning of the arms and core, and confidence.

Science: We practice 4 punches in Nia: Upward, Outward, Across and Downward. Practicing all 4 teaches us to move directionally and with power, increasing precision and mastery.

Craft: Stand in A stance or Sumo stance. Begin and end each punch in ready position (elbows back and palms up, vertical spine). When delivering any punch, push down through the feet, maintaining vertical alignment and keep sping-loaded joints.

Upward: Let the elbow push your fist up in front of your face, while the other elbows draws back into ready position. Say "Up!"
Outward: Spiral one fist straight out in front of you (palm down on the out, and up in ready position), while the opposite elbow draws back into ready position. Say "Out!"
Across: Spiral one fist out and across (palm down on the out, and up in ready position), while the opposite elbow draws back into ready position. Say "X!"
Downward: Inward circle one fist and forearm down, while the opposite elbow draws back into ready position. Remain upright when you punch down. Say "down."

Art: While practicing punches can be a great source of stress relief for some of us, other times it can feel very out of character for us. Try this: imagine you are a larger than life super hero. Wonder woman, Super Man, etc. When you punch in any direction, use your powers to fight off the villian. Say, "Boom!" "Pow!" or "Splat!" when you punch, and visualize the dialogue bubble over your head with the words contained in them, and plenty! of! exclamation! points!!!

Daily Inspiration: Journal about what Super Power you already possess. If you were a Super Hero, what would your title be?

Inward: Protect the opposite side of your face by bringing the forearm and fist diagonally across, up and out. To protect the right side, deliver the block with the left arm. Art: Imagine preparing to block a flying saucer coming in from the right side. Prepare the right arm. At the last second, notice the speedy saucer changing course and coming in toward you from the left. Use the right inner arm to block diagonally across - agile as you are to change directions with the arm. Say "Whoa!"

Daily inspiration:

35 - Blocks.

noreply@blogger.com (Julianne Corey) — Sun, 21 Mar 2010 13:14:00 +0000

Practicing Blocks develops arm strength, physical coordination including agility, and personal power.

Science: To deliver a block is literally to "stop" an action coming toward you. To shield yourself from any oncoming object, you have to stop it's progress. The bones of the upper and lower arm stop at the perfect location to shield your body, by the action of the muscles contracting around those arm bones. This conditions the muscles, and develops your coordination to visualize an object in motion and position your bones and engage the muscles accordingly, in order to protect your most valuable asset: you!

Craft: Stand in Sumo Stance, in ready position (elbows back and palms up, vertical spine) for all 4 blocks.

Upward: protect your face and forehead by bringing one forearm and elbow up, while the other elbows draws back into ready position. Art: Imagine Mo, Larry or Curly playfully coming toward you from the left with the Stooges signature two-finger-eye-poke. Rotate the left forearm up to block the eyes and say "No." Then visualize another Stooger coming in from the right, and switch arm actions.

Downward: protect the groin by bringing one fist and forearm across, down and out.
Art: Imagine visiting someone you know who has that "overly friendly" family DOG. You know the doggie with that famous nose-to-crotch greeting. Fend off the dogs advances by delivering the downward block and saying "Go (away doggie)."

Outward: Protect the side of your face by bringing the forearm and fist across, up and out. To protect the right side, deliver the block with the right arm. Art: Imagine the lower arm bones are the Stop sign that swings out from a School bus. Engage the muscles of the upper arm as the lever - firmly stopping the arm motion. Say "Stop!"

Inward: Protect the opposite side of your face by bringing the forearm and fist diagonally across, up and out. To protect the right side, deliver the block with the left arm. Art: Imagine preparing to block a flying saucer coming in from the right side. Prepare the right arm. At the last second, notice the speedy saucer changing course and coming in toward you from the left. Use the right inner arm to block diagonally across - agile as you are to change directions with the arm. Say "Whoa!"

Daily inspiration: It's Sunday. There is no rush. Perfect day to take a different path on your walk, a different route on your drive, to wear something that has been at the bottom of your drawer or back of the closet. Do you hair differently today. Take a break from your routine and breath new life into your activities.

34. Head and Eye Movements

noreply@blogger.com (NiaBoston) — Sat, 20 Mar 2010 10:26:00 +0000

Practicing Head and Eye Movements teaches you to look where you want to go.

Science: Our organs which give us our sense of vision, hearing, taste and smell are all house in our head. We act and react to these senses by moving our head, inclining towards or away from something. This is the natural way to bring movement and freedom into the neck area. Especially when we look to see where we are going, we initiate a connection to the space that allows us to naturally allow the rest of the spine to follow. The top vertebra of the spine, the atlas, lives in the center of the skull beneath the brain, behind the third eye. When we move from the eyes, we initiate the top of the spine, and the head moves naturally.

Craft: Look in any direction with your eyes, and then follow that direction with a move of your head.. Use your eyes to "seduce" your head. through natural curiosity, into moving. Look, and then move in the direction you are looking. Change where you are looking and follow that. Also, follow a body part such as your hand, with your eyes. To enhance relaxation, keep your lower jaw slightly open, and let the tip of your tongue press into the roof of your mouth.
Nod your head, shake and roll it. The head is the heaviest of your body weights and this move helps you to find the proper balance for it, and eradicates the tension that comes from holding it upright all day long.

Art: Find an animal to watch (other than a human) today, a pet or any of the other little creatures that are coming out to play in the sunshine. Notice how they use their eyes and move their heads. Use them as your teachers today. Imagine you are taking a Nia class from them. Report back.

Daily Inspiration: Today imagine you don't know anything and that the world is your generous teacher. Approach every moment with Beginner's Mind, free from assumptions. Embrace curiosity.

33. Spinal Roll

noreply@blogger.com (NiaBoston) — Fri, 19 Mar 2010 10:01:00 +0000

Practicing Spinal Roll keeps your spine strong and flexible.

Science: Integrity is what the spine is all about. Each vertebrae has a relationship to the one above and below in it that is about maintaining internal alignment as well as maximum mobility. The bones of the spine also house the canal through which the nervous system sends it's many tendril that bring information in the form of sensations of pleasure, pain, heat, cold, soft...the nerve endings are the communication network of our body. Keeping spine healthy not only keeps us standing pretty, it also keeps us fluid in our internal information highways.

Craft: In an "A" stance, begin by letting your chin drop and slowly lower your head like a rag doll towards the floor until your body says "Enough, I don't want to go any further." As you come up, push your feet into the floor, coordinating leg power with spinal power and allow the nose to lead you up (as it your are diving up). On the way down, you are addressing the C curving (forward bend of the spine) and on the way back, you are addressing the arching (backward bend) of the spine. You can reverse this by going down on the backward bend or straight back and as you reach your low point allowing the spine to release forward and rolling up with the head coming up past. These movements are terrific for self healing the spine. Note: This is not a forward bend, to go deeper, bend the knees and the crease in the hop joint. Endeavor to keep the head above the heart (the roll happens in the spine).

Art: Do this movement very slowly. Sense each vertebra in the spine. See if you can get a sense of each one as it releases down or rises up. This takes some intimate detailing. You may not be able to sense each one right away. Maybe begin with sensing the cervical (neck), thoracic (ribcage), lumbar (lower back), sacral (sacrum and coccyx) moving. Imagine each vertebra is a pearl. When you are standing they are held by an invisible string that allows the natural curves of the spine to exist yet allows gentle movement all the way through. Imagine the top of the spine being moved by the bottom pearl. Imagine the bottom being moved by the top pearl. Use this image when practicing spinal roll.

Daily Inspiration: Whatever you put your attention on grows stronger in your life. What are you paying attention to today?

32. Undulation

noreply@blogger.com (NiaBoston) — Fri, 19 Mar 2010 02:15:00 +0000

(Better late than never!) Practicing Undulation keeps energy flowing along, and through, your entire spine.

Science: Every part of the spine is meant to have mobility as well as stability. The cervical spine and lumbar spine have more potential mobility that the thoracic and sacral are of the spine which tend to be more stable, however movement of the entire spine is dependent on a balance of stability and mobility through all 26 vertebrae. The spine can flex and extend, move laterally and spiral. Undulation addresses all of these movements.

Craft: Undulate or wave your spine -from top to bottom, and then bottom to top. As you do the move, sense the space among your 26 vertebrae. This mental focus will help release neuromuscular energy and chi that may be blocked between vertebrae. This move is perfect for releasing tension in the back and bringing power to the core.

Art: Imagine dancing like a caterpillar crawling thought space. You can do this upright or on the floor. Imagine there is a string pulling you from the top of your head, the spine hangs down like a string of pearls. Undulate the string of pearls from above. Imagine the spine is made up of 26 superballs all gently bouncing and undulating against each other.

Daily Inspiration: Be gentle with yourself today. Kick up your feet and read a book. Watch the clouds roll by. Imagine you are here to fall in love with yourself.

31. Shimmy

noreply@blogger.com (NiaBoston) — Wed, 17 Mar 2010 11:31:00 +0000

Practicing Shimmy strengthens your trunk and Core and supports your upright posture.

Science: The shimmy and all moves that vibrate to body are great for releasing tension and holding patterns. Shaking and vibrating is the quickest way to loosen and rebalance the internal relationships between bones, muscles and ligaments. The shimmy is also great for attaining precision in small movements and building strength in small muscles.

Craft: Vibrate and shake your shoulders, as if you are shivering from the cold. Release your jaw so that the neck and shoulder muscles naturally relax. This will allow your arms to hang down loosely. Make your movements loose instead of jerky. Practice doing the shimmy against a wall by letting your shoulder blades tap against the wall or on the floor, shoulder blades dancing on the earth and arms extended up.

Art: The first place I learned to shimmy was in Afrosamba classes. For me, samba and shimming are all about cultivating joy and celebrating life. Get some samba music on and shimmy, shimmy, shimmy. Imagine your heart is dancing with your lungs. Imagine you are shaking the breasts in the back of your body. Shine your heart out.

Daily Inspiration: Create a treasure map for yourself. Cut out images and words that inspire you and glue them together to create a photograph of what turned you on today. Make it a small map, maybe no bigger than an index card. Keep it as a visual affirmation of what you love.

Day 30 | Chest Isolations: Get to know your Rib Cage!

noreply@blogger.com (NiaBoston) — Tue, 16 Mar 2010 11:52:00 +0000

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Aahh!! Chest Isolations!

Science:
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The rib cage is mobile.
- It moves as we breath: starting at the bottom, the ribs expand out and upwards with our inhale and release down and in with the exhale.

- The heart and lungs within are constantly expanding and contracting.

- Chest Isolations help us to restore the natural mobility of our rib cage by activating and loosening the musculature that surrounds the thoracic cavity.

- Chest Isolations are great for engaging the spine, particularly the tiny muscles closest to the bone.

Art:
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IMAGINE:

- you are scratching your back against a wall.

- you are stretching your t-shirt front and back.

- you are wiggling out of your bra under your shirt.
(great technique for changing in a car!)

- you are in water and your chest is an inner tube

- your ribs are a soft, pliable basket that can change shapes with your movement.

Craft:
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- Stand in A-stance or sumo

- Soft knees, spring loaded joints

- Relax your hips

- Tailbone dangles naturally to free the spine.

- Place your hands on your thighs palm down to help isoloate the rib cage.

- Slide your ribs to the right and then to the left, forward and backwards, in circles.

- Practice slowly at first and then pick up speed and alacrity.

- Let your shoulders relax and your arms open away from the body, making space for the movement of the rib cage.

- Exhale with each movement

Today's Inspiring Tidbit:

I am going to make a bet that many of you do NOT do Chest Isolations.
And, maybe don't even think of chest isolations as that big of a move.
Let's face it, they are very intuitive for us -- are they?

But they should be!
Chest Isolations are a celebration of our anatomy!
A celebration of our ability to fill our lungs up with precious, full, glorious breaths --
and to dance with our breath in our expansive rib cage from within.

Someone I love can not do Chest Isolations. She has little lung capacity and is unable to take a full, really full, natural breath on her own. While her 24/7 oxygen sustains her -- it is not the same thing. For her breathing and living in her body is a daily struggle. Chest Isolations for her would be like me doing a backbend on a balance beam.

So, today, celebrate that you can do Chest Isolations!

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Celebrate that you can take a full breath of air into your lungs,
you can expand your ribs -- you are free to dance your rib cage!

Celebrate that you can!
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Day 29 | Hip Bumps for loose hips and pelvic freedom!

noreply@blogger.com (NiaBoston) — Mon, 15 Mar 2010 15:03:00 +0000

Hip Bump sassily! Hip Bump timidly! Hip bump audaciously! Hip Bump defiantly! Hip Bump playfully! Hip Bump powerfully! Hip Bump seductively! Hip Bump proudly! Hip Bump victoriously! Hip Bump angrily! Hip Bump joyfully!

Bump, Bump, Bump!

Science:
There is no denying it— we were born to Hip Bump. Hip Bumps make us look cool and, yes, we are totally animal s-e-x-y with our Hip Bumps. But, they are not just an opportunity to embrace our inner Rod Stewart:

• Hip bumps strengthen the muscles along the sides of the body. Their short, intrinsic muscle movement are a wonderful dosage of movement variety our body craves.

• Playing with different sides, right, left, front, back is great work for the lower spine.

• While hip bumping, sense your whole foot on the ground, while you lift the heel of the bumping hip high. Lifting the heel is how we FREE the hip joint. This is an important detail -- and has the same freeing affect in Bow Stance. It is worth repeating: Lift your heel high to free you hip!

Craft:
• Hip Bumps are achieved by bumping the top of your hip up towards your arm pit.
• Look in the direction that you bump, and keep your heel up high to free the hip joint as you bump.
• Bump right, left, right, left, right, left.
• Feel your side muscles as you squeeze & release.
• Push down on the supporting leg, sense your whole foot, and lift the other heel high to free your bumping hip.
• Bump by moving from the hip joint.
• Exhale as you bump.

Art:
• Play with different speeds & rhythms

• Imagine you are in a room full of balloons... hip bump the balloons out of your way.
Play with all sides, front, back, sides. Play with bumping the clock: 2:00, 4:00 pm, 10:00, 8:00 pm.

Today, I challenge you to spice up your Nia experience with some Hip Bumps!
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• Teachers: How many Hip Bumps can you add to your Nia Kata's today?
• Students: Enter your class today and ask you teacher for an extra dose of Hip Bumps!
• Everybody: How many Hip Bumping opportunities can you make in your day?

Dance "your Hip bumps" through life today!

Inspiration | Today, Give yourself an oil bath!
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Choose your favorite massage oil (Sesame or Coconut oil's also work great!)
-- and saturate your entire body with oil. Don't miss a spot!

Let it soak into your skin... and when you are ready, gently wipe the excess oil off.
Enjoy the healing benefits of an oil bath!
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Yes, I do think you are sexy in your Hip Bumps!

Day 28 | Reeve it up Today with Pelvic Circles!

noreply@blogger.com (NiaBoston) — Sun, 14 Mar 2010 17:58:00 +0000

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Delight in the sensation of pelvic mobility and a lose lumbar spine and the natural flow of the energy of pleasure and desire with PELVIC CIRCLES!

Science:
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• Pelvic Circles (PCs) are a wonderful release, especially after kicks!
• PCs free the pelvis, tone abdominals, and help to gain greater range of motion in hip joints.
• PCs massage and stimulate your organs within, loosening the lumbar spine and sacrum,
and awakening the lower chakras.
• PCs also strengthen your legs, be strong in your legs,
push with your feet to feel your muscles hugging your bones in the sensation of strength.

Craft:
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1. Stand in an A-stance (feet are wider than hips), parallel feet, soft knees.
2. Circle your pelvis around and ariound, in one, and then another direction.
3. Circle as if inside a hula hoop.
4. Direct your pubic bone forward, and your tailbone back.
5. Use our hands to engage upper body; soften elbows & wrists.
6. Look forward to maintain alignment.
7. Exhale and ride the circle!

Art:

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Don't be surprised if your creativity and imagination begins to surge while practicing Pelvic Circles! (or that you start to feel more passion, sexual energy or a desire for all things orange)

This is no coincidence as the second chakra, Svadhishthana Chakra, resides in the pelvis, below the naval. The chakra of sensulity, sexuality, pleasure and emotion. It's color is orange.

Feeling stymied?

Then just get up, slip into something orange and start moving your pelvic circles!
Soon your creative juices will be flowing!

I-M-A-G-I-N-E while practicing Pelvic Circles:

-- imagine your tail is very long and you can feel it touching the space around you.
-- imagine your tail is a feather duster! Dust the space all around you!

-- imagine your pelvis is a goldfish bowl -- swish around the water, without allowing the goldfish to fall out!
-- imagine you are a hula hoop queen! Circle inside the hoop!

Play with different sized circles or hoops!

Playing with the size of your circle will really engage your core and

you will never have to do sit-ups for the rest of your life!

Imagine you are hooping inside a large hoop, small hoop, or a itsy-bitsy mouse size hoop!

What will you imagine as you Pelvic Circle today?!

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Daily Inspiration > Go JUMP in a Puddle!
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Today, if you live around Boston, we are getting lots and lots of rain. Don't let this opportunity pass you by without getting on your rain boots and go jump into some puddles! Go ahead! Splash! Run, Open your mouth and let the rain in! Get really wet! Then come inside, have yourself a hot cup of tea and head to a relazing soothing bath! PLAY!!!

If you do not live in Boston, skip to the Tea & Bath part...

Embrace your second Chakra today!