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
- Heel Lead
- Whole Foot
- Ball of Foot
- Relevé
- Rock Around the Clock
- Squish Walk
- Duck Walk
- Toes In, Out, Parallel
- Closed Stance (the post “Thin Ice” looks at all the stances)
- Open Stance
- “A” Stance
- Riding (Sumo) Stance
- Bow Stance
- Cat Stance
- Sink & Pivot Table Wipe
- Stepping Back Onto the Ball of Your Foot
- Cross Front
- Cross Behind
- Travelling in Directions
- Lateral Traveling
- Cha Cha Cha
- Slow Clock
- Fast Clock
- Front Kick
- Side Kick
- Back Kick
- Knee Sweep
Core
- Pelvic Circles
- Hip Bumps
- Chest Isolations
- Shimmy
- Undulation
- Spinal Roll
- Head and Eye Movements
Upper Extremities
- Blocks – Upward, Downward, Inward & Outward
- Punches – Upward, Outward, Across & Downward
- Elbow Strikes
- Touching
- Fist
- Pumps
- Strikes
- Chop Cut
- Webbed Spaces
- Palm Directions
- Finger Extentions – Thumb/Nurture, Index/Desire, Middle/Power, Ring/Commitment, Little/Boundaries
- Finger Flicks
- Creepy Crawlers
- Spear Finger
- Catching Flies
- Claw Hand
- Power Finger Crossover – Index and Ring
- Balance Finger
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