In Nia, we focus our movements on the 13 major joints and 20 digits. Understanding the form and function of the joints can help us make skillful choices in regards to how we use them.

Adapted from the Nia White Belt Manual

Ankles

Your feet carry the weight of your entire body. For your body weight to be supported and balanced, your ankles must move freely, fluidly, and have complete range of motion. Maintaining proper strength and flexibility in your ankle joints provides support.

Knees

The knees are hinge joints that connect the upper and lower leg. They thrive when aligned with the ankles and hips, allowing for stable, graceful movement. Softening the knees slightly during practice helps absorb impact and keeps the body responsive.

Hips

The hip joints are ball-and-socket joints that offer a wide range of motion. When the hips are relaxed and mobile, the entire body moves with greater ease. Nia encourages circular, spiraling movements that honor the hip's natural design.

Spine

The spine is a central axis of support, made up of vertebrae that allow for flexion, extension, rotation, and lateral movement. In Nia, we explore spinal mobility to promote energy flow from head to tail.

Shoulders, Elbows & Wrists

The upper body joints — shoulders, elbows, and wrists — work together to express grace and power. Freeing the shoulders and allowing the arms to move from the scapulae brings a sense of spaciousness to every gesture.

Fingers & Toes

The 20 digits are extensions of the major joints. Fingers direct energy along meridians, while toes connect us to the ground. Each digit offers a unique expression, from the desire of the index finger to the grounding presence of the big toe.