All Nia choreography is based on these 52 basic movements or variations on these movements.  Here is the complete list, organized from the ground up!

Base

  1. Heel Lead
  2. Whole Foot
  3. Ball of Foot
  4. Relevé
  5. Rock Around the Clock
  6. Squish Walk
  7. Duck Walk
  8. Toes In, Out, Parallel
  9. Closed Stance (the post “Thin Ice” looks at all the stances)
  10. Open Stance
  11. “A” Stance
  12. Riding (Sumo) Stance
  13. Bow Stance
  14. Cat Stance
  15. Sink & Pivot Table Wipe
  16. Stepping Back Onto the Ball of Your Foot
  17. Cross Front
  18. Cross Behind
  19. Travelling in Directions
  20. Lateral Traveling
  21. Cha Cha Cha
  22. Slow Clock
  23. Fast Clock
  24. Front Kick
  25. Side Kick
  26. Back Kick
  27. Knee Sweep

Core

  1. Pelvic Circles
  2. Hip Bumps
  3. Chest Isolations
  4. Shimmy
  5. Undulation
  6. Spinal Roll
  7. Head and Eye Movements

Upper Extremities

  1. Blocks – Upward, Downward, Inward & Outward
  2. Punches – Upward, Outward, Across & Downward
  3. Elbow Strikes
  4. Touching
  5. Fist
  6. Pumps
  7. Strikes
  8. Chop Cut
  9. Webbed Spaces
  10. Palm Directions
  11. Finger Extentions – Thumb/Nurture, Index/Desire, Middle/Power, Ring/Commitment, Little/Boundaries
  12. Finger Flicks
  13. Creepy Crawlers
  14. Spear Finger
  15. Catching Flies
  16. Claw Hand
  17. Power Finger Crossover – Index and Ring
  18. Balance Finger
5 comments

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: