The Base of the Body - Portland Community Collegespot.pcc.edu/~lkidoguc/Nia/EmbodyAndShare/06_Principle_BodyBase_06_15.pdfThe Base of the Body The Feet are the Hands That Touch the

6Principle

The Base of the BodyThe Feet are the Hands That Touch the Earth

“Be strong then, and enter into your own body;

There you have a solid place for your feet.

Think about it carefully!

Don’t go off somewhere else!

Kabir says this: just throw away all thoughts

Or imaginary things,

And stand firm in that which you are.”

Kabir

Principle 6 - The Base of the Body | 2© 2010 Nia Technique, Inc. | NiaNow.com

IntroductionNia and the Feet

Back in the days of traditional aerobic exercise, we

wore shoes and jumped up and down. We jogged,

hopped and “fought” with gravity, creating little aches

and pains that often led to injury. In those days, we

rationalized that a little discomfort was simply part of

the fitness business – because at the time, there was no

other way.

Working out in bare feet turned out to be one of the

most profound choices we ever made. We discovered

the power in our feet, and ultimately, we discovered

our foundation: the earth. Being able to sense our bare

feet allowed us to ground, to center ourselves and move

gracefully, powerfully and efficiently. Shifting our body

weight, rather than dropping it, protected the tiny bones

in our feet, making them naturally strong and allowing

us to safely walk, run, jump and dance through life.

Our feet are our direct connection to the earth and

where balance in our whole body begins. In the

same light, our feet can also detect any imbalance in

our body. Ida Rolf, the creator of Rolfing®, teaches

that the feet tell an entire story. She tells us that to

develop a healthy and powerful posture, to have a

strong and agile body, the feet must first be structur-

ally aligned, which allows them to provide a firm,

sturdy and flexible foundation.

Like your hands, your feet are prehensile; they grasp,

clutch, support, reach out, touch and provide balance.

Like your hands, your feet receive and release energy

to and from your body. They are energy portals, subtle,

flexible suction cups that open to the earth. The arches

of your feet move chi, breathing energy in and out,

expanding and contracting like healthy lungs.


Nia foot techniques are designed to benefit the entire

body from the ground up. Regular practice of the foot

and base moves increases balance, strength and defini-

tion, improves movement efficiency, cultivates energy

and develops high levels of body and self-awareness.

The moves Squish Walk, Rock Around the Clock, Whole

Foot, and Relevé are designed to build strong, agile feet

and ankles, creating a firm and flexible foundation.

Pay attention to your feet as you move. Listen to your

feet. Become attentive to your base. The more you

connect to your feet, the more power you can generate

– and thus the more you can express yourself through

dance! A weak connection to the earth is similar to

weak reception on your television: your picture is

unclear and sloppy, lacking integrity and form. A good

connection to the earth is like plugging directly into a

wall socket!

The arches of your feet are designed to provide your

entire body with strength, agility, stability and shock

absorption. Your outer (longitudinal) arch includes your

last two toes, which lift to establish balance. Your inner

arch, also longitudinal, includes your first three toes.

Like your hand, these toes give you more stability for

grounding and anchoring. The inner arch, along with

your big toe, composes your major support structure

and the flexible system that helps you maintain an

upright posture. In addition to your outer and inner

arches, a transverse arch runs across the front of your

foot, much like a suspension bridge. This arch acts as a

built-in shock absorber when you distribute weight over

the entire base of your foot.

Maintaining strength and flexibility in your ankles helps

prevent injuries, allowing you to dance freely and safely.

Your feet support the weight of your entire body, which

means your ankles must move freely and fluidly to pro-

vide balance, power and stability. When you walk, your

back foot flexes and bends across the ball of your foot

to propel you forward. Nia teaches you to lead with the

heel of the foot that steps forward; this is the way you

were designed to walk.

In the beginning, if you rarely take your shoes off, your

skin may be soft and sensitive and you may need to

wear a dance sandal or a soft-soled shoe to protect your

skin. Soon however, as learn to distribute your weight

and develop base strength and coordination, there will

be no match for the Joy of bare feet!

Nia and the Knees

Our aerobic education taught us to keep our knees over

our feet – and that was the extent of our awareness. We

never realized how the way we were using our knees was

limiting our true strength and movement potential.

Knees, like elbows, are not designed to support extreme

weight, but rather to transfer energy from one set of

bones to another. Like the hinges of a door, they func-

tion best when moving in a single plane, which requires

strength, intention and alignment. Ideally, the knee and

ankle joints are stacked over each other, both facing

the same direction. Wherever the foot points, the knee

should follow.

Your knee is a network of bones, muscles, ligaments, ten-

dons and connective tissue, which weave together to sup-

port the overall structure. Locking your knees, or pressing

them back, compresses the cartilaginous elements and

cuts off energy flow. When you lock your knees, you rely

on bones rather than muscles for support; you “stand” on

your bones. Over time, this creates a weakening in the

leg structure, which can result in muscle atrophy and loss

of power, stability and agility.

Pliable knees are key to developing strong, sturdy legs.

When your knee is engaged and aligned, movement feels

effortless and you experience a sensation of stability. If

the inseam of your foot is not firmly grounded, or you

collapse the arches of your feet, this causes your knee

and pelvis to rotate, putting stress on your knee and hip

joints. To avoid putting strain on your knees, consciously

seek the sensation of comfort from the ground up. Seek

comfort in all your base joints — your feet, ankles, knees

and hips. Over time, as these joints become more flex-


ible, your base agility and strength will improve. You will

be able to step out farther, sink deeper into your weight,

and move more quickly.

When sinking, look forward and keep your spine soft

and vertically aligned. Respect the cervical and lumbar

curves of your spine; avoid throwing your head and torso

forward, as this will tighten your lower back. Your joints

should remain open and relaxed, with your breath full

and easy. Use your breath to support fluidity in your

movement. To rise, push your feet into the earth. The feel-

ing of rising from the ground is similar to climbing stairs:

seek the sensation of one foot pushing down into a “step”

to rise to the next step. Keep your posture upright, your

arms and hands relaxed, and allow your feet and legs to

do the work.

The leg choreography of Nia is a simple yet highly effective

combination of steps, stances and kicks. It uses fun, creative

movements to strengthen your feet and legs, rather than

repetitive jogging and jumping. The patterns are intention-

ally simple, so they can be easily modified with your own

personal expression. Fluid, continual variation in the steps,

stances and kicks stimulates different muscles and intensi-

ties, moving energy in all directions.

Nia and the Legs

Your arm and leg are similarly designed: Your arm is an

appendage that extends your hand; your leg is an ap-

pendage that extends your foot. Your arm has an elbow;

your leg has a knee. Your arm has a shoulder; your leg

has a hip. Your entire body is a beautiful structure of mir-

roring form and function.

We used to think our legs ended where our front pockets

were sewn into our pants. In truth, the muscles of your

legs extend all the way to your waist. Your buttocks also

play a key role in moving your thighs. The largest bone in

your leg is the femur, the thighbone. It has a rounded end

that rests gently in a concave hip socket. Your thighbone

enables changes in leg position by moving within the

hip joint. Your hip, a ball-and-socket joint, is the stron-

gest joint in your body. Moving your thighbones while

keeping your pelvis stable, and moving your pelvis while

keeping your thighbones stable, are techniques we use

to develop strength and mobility in the hips. Healthy hip

joints are vital to fluidity and power in your legs. When

your hip joints move freely, your pelvis and thighbones

can work together to support you in any range of motion.

The largest bone in your leg is the femur, the thighbone.

It has a rounded end that rests gently in a concave hip

socket. Your thighbone enables changes in leg position by

moving within the hip joint. Your hip, a ball-and-socket

joint, is the strongest joint in your body. Moving your

thighbones while keeping your pelvis stable, and moving

your pelvis while keeping your thighbones stable, are

techniques we use to develop strength and mobility in

the hips. Healthy hip joints are vital to fluidity and power

in your legs. When your hip joints move freely, your

pelvis and thighbones can work together to support you

in any range of motion.

The psoas is also an important muscle in the base – some

even say it is the most important. While the psoas muscle

is not part of the leg, it plays a major role in coordinating

the upper and lower body. One end of the psoas muscle

inserts into your lower leg, while the other inserts fairly

high on your spine. This has a profound effect on your

core power and the overall health of your organs. To feel

grace, ease and fluidity in your movement, your psoas

muscles must be strong and flexible. Seek to open your

groin and lengthen your psoas muscles by paying atten-

tion to their sensations when you rise, sink, open and

close your body.


Voice of

Body

To the physical part of you, I offer a foundation upon which

to evolve, a unique soul moving about in flesh and bone, in

the vessel of a divine body. I am your connection to earth.

Rise up through me, through the soles of your feet, out of

the tops of my pelvic girdle, floating high into your dreams

and desires. Stable, I am where you come for stillness.

Mobile, I energize you to move about freely as an upright

human being. Rest into me. Feel me give you power from

underneath and behind.

Mind

To the mental part of you, I offer a safe vessel, a reservoir

for surrendering into the consciousness of your human

form. I am the wisdom that calls for you to stop or go, to

move swiftly or slowly, to be still. Your every thought tick-

les the dendrites that keep me responsive, interactive with

your inner and outer worlds. My eyes look into the center

of the earth and all around you, from my 360-degree radial

energy center: your hara. I help you stand your ground, to

be strong and vulnerable. Sit, stand, run, jump, hop, skip,

open and close me and I smile with delight.

Emotions

To the emotional part of you, I flood you with confidence.

I love nothing more than the sensation of you stepping and

standing firmly, The Body’s Way. Listen to me and I will

guide you in making healthy choices that support your life

celebration. I protect the most vulnerable and powerful

parts of you. I house your sacral and sexual energy centers,

elements of your sacred form, designed to protect and

nurture you. Trust in me and I will guide you.

Spirit

To the spirit part of you, I offer the power and elegance of

the horse; the vision and flight of the eagle; the strength

and intelligence of the elephant. I remind you to find

balance between left and right, top and bottom, in and

out, male and female. I am solid fluidity, spinning you into

being through the embryonic, creeping, crawling, stand-

ing and walking stages all humanity has passed through,

time and time again. Stand tall, resting into me, and show

yourself to the world.


ScienceObserve how rooting energy through your base affects

the posture of your entire body.

•Your feet receive information and send messages that

direct movement choices in your whole body.

•Healthy feet can move in all directions, which in-

creases hip, knee and ankle flexibility.

•By design, the body leads with the heel of the foot to

support movement from underneath and behind.

•Use your whole foot to develop intrinsic support.

•Observe how rotating your feet will affect different

leg muscles.

•Notice how shifting your weight can function as a

shock absorber for your knees and hips.

• Stepping with your foot in the same direction as your

knee supports the hinge-like design of your knee joint.

•Your leg bones extend deep into your waist.

•Your psoas muscle plays a major role in connecting

the upper and lower parts of your body.

•When your knee joints are unlocked, your leg

muscles and bones must remain actively engaged.

This naturally allows them to maintain strength and

stability, versus atrophying from lack of use.


metatarsals tarsalsphalanges

fibula

tibia

patella

femur

metatarsals

calcaneum

tarsals

fibula

tibia

femur

tensor fascia lata

quadraceps

peroneus

anterior tibial

psoas

iliacus

satorius

adductors

piriformis

posterior tibialsoleus

gastrocnemius

hamstrings

gracilis

gluteus maximus

gluteus medius


The Base of the Body The Feet are the Hands That Touch the Earth

Recall1. What is the triad for Principle 6?

2. What is the catch phrase for Principle 6?

3. List the body parts Principle 6 refers to.

CraftThis principle introduces you to the technique of using your feet and legs as a powerful, dynamic and grounded founda-

tion for your whole body. The base of your body includes your feet, ankles, shinbones, knees, thighbones and hip joints.

All these parts work together to allow you to walk, run, push, shift, rise, sink, step, stand, kick and dance!


Base Joints

Foot Techniques•Heel Lead

•Whole Foot

•Ball of the Foot

•Relevé

•Rock Around the

Clock

•Squish Walk

•Duck Walk

•Toes In, Out,

Parallel

Steps•Sink and Pivot

Table Wipe

•Stepping Back onto

the Ball of Your Foot

•Cross Front

•Cross Behind

•Traveling in

Directions

•Lateral Traveling

•Cha-Cha-Cha

•Slow Clock

•Fast Clock

Stances•Closed Stance

•Open Stance

•“A” Stance

•Riding (Sumo)

Stance

•Bow Stance

•Cat Stance

Kicks•Front Kick

•Side Kick

•Back Kick

•Knee Sweep

The Base performs 27 of the 52 Moves: 8 Foot

Techniques, 9 Steps, 6 Stances and 4 Kicks.


EmbodimentFor these exercises, refer to the book: The Nia Technique:

The High-Powered Energizing Workout that Gives You a

New Body and a New Life.**

Exercise 1: Read About the Base

Read pages 34 – 42 in the book, The Nia Technique**, to

become familiar with the anatomy of the base.

Exercise 2: Practice the Foot Techniques (8)

In your Nia book**, review the eight foot techniques of

the Nia 52 Moves. Pay close attention to each technique’s

practice tips and benefits. After reading about each

technique, practice it for at least one minute, until you

sense dynamic ease as you move. Repeat this process

regularly to refine your technique; make it part of your

life practice.

Heel Lead• Imagine your foot is 50 times its size

•Learn to place your heel consciously

•Move with the intent to feel a connection between

your feet, the ground and your whole body

Whole Foot• Imagine leaving an imprint of your foot in sand

•Learn to give your entire weight to your whole foot

•Move with the intent to ”arrive” and wait

Ball of the Foot• Imagine you are balancing in high heels

•Learn to plant the ball of your foot firmly and

press down

•Move with the intent to step directly onto your target

Relevé• Imagine your whole foot rolling over a rolling pin

•Learn to roll through your foot, from the heel

up onto the ball

•Move with the intent to rise without effort

Rock Around the Clock• Imagine balancing and rolling on top of a ball

•Learn to move and balance from the ground up

•Move with the intent to press the outside edges of

your feet into the earth

Squish Walk• Imagine squeezing juice out of an orange

•Learn to slow the action of your heel coming down

•Move with the intent to use the strength in your feet

Duck Walk• Imagine splashing water around in a puddle

•Learn to lift and lower the balls of your feet without

pushing from your knees or hips

•Move with the intent to lift and lower with the same

speed and strength

Toes In, Out, Parallel• Imagine your feet are windshield wipers

•Learn to rotate your thighbone at the hip joint

•Move with the intent to align your ankle, knee and

hip joints

Additional Tips for Practicing Foot Techniques •Your feet are one of the most important parts of

your body in which to develop awareness. Practice

consciously stepping onto different areas of your

foot and noticing how this affects the sensations in

your whole body.


• Heel Lead is the foot technique Nia uses in most

traveling steps. Consciously keep the ball of your foot

and toes off the floor as you step, allowing your heel

to reach out. Once your heel lands, roll through your

entire foot.

• Whole Foot is a technique that uses the entire surface

of your foot to shift weight and rest, creating a solid

foundation to safely support your body weight. When

practicing Whole Foot, consciously place your entire

foot onto the earth, so your toes can relax and spread.

• To practice Ball of the Foot, distribute your body

weight across the entire width of the ball of your foot,

with your heel high and your toes relaxed and ex-

tended forward. Consciously step onto the ball of your

foot to play with balance and precision.

• Pay attention to the direction of your toes as you step.

When you change the direction of your foot, the

placement of your thighbone in your hip socket will

change. Varying the direction of your foot creates

healthy movement in your hip joint, keeping it active,

flexible and strong.

Exercise 3: Practice the Steps (9)

In your Nia book**, review the steps of the Nia 52

Moves. Pay close attention to each step’s practice tips

and benefits. After reading about each step, practice it

for at least one minute, until you sense dynamic ease as

you move. Repeat this process regularly to refine your

technique; make it part of your life practice.

Sink and Pivot Table Wipe• Imagine you are swiping dominos off a table

•Learn to pick up, rotate and consciously place the

back ball of your foot

•Move with the intent to firmly plant the back ball of

your foot

Stepping Back Onto the Ball of Your Foot• Imagine the ball of your foot is your whole foot

•Learn to keep your back thighbone vertical

•Move with the intent to land without wobbling

Cross Front• Imagine responding to someone calling your name

•Learn to use your feet to guide changes of direction

•Move with the intent to respond with your

whole body

Cross Behind• Imagine creating an “X” with your ankles

•Learn to keep your feet under your pelvis

•Move with the intent to maintain balance

Traveling in Directions• Imagine stepping through doorways

•Learn to anticipate and consciously change direction

•Move with the intent to respond with grace

Lateral Traveling• Imagine you are learning to ballroom dance

•Learn to place your feet strategically

•Move with the intent to be precise

Cha-Cha-Cha• Imagine you are on stage in front of a grand audience

•Learn to cha-cha-cha with your whole body

•Move with the intent to create excitement

Slow Clock• Imagine landing on the numbers of a clock

•Learn to consciously step out and back

•Move with the intent to be graceful


Fast Clock • Imagine stepping over a puddle

•Learn to use momentum effortlessly

•Move with the intent to land with precision

Additional Tips for Practicing Steps•Nia steps are easy on the joints, allowing you to

maintain whole body movement for longer periods

without fatigue.

•When patterned into sequences, Nia steps challenge

your agility and coordination, keeping your heart rate

up to condition your cardiovascular system, as well

as the muscles of your base and core.

•When practicing all Nia steps, keep your head over

your chest and your chest over your pelvis. This

develops healthy vertical alignment and takes stress

off your back.

•When stepping, keep one foot planted when the

other is up in the air.

•Steps should feel like ballroom dancing, as if your

whole body is gliding from one spot to another as

you shift your body weight.

•Push down through your feet, into the earth, to move

your body up. Push away from the earth, up into the

heavens.

•Consciously set your intention. Think about where

you want to go; about the direction, height and depth

you want to move in.

•Spring-load your joints to remain alert yet relaxed as

you practice your steps.

•Develop your skill in moving quickly and slowly,

varying your range of motion while seeking comfort

and pleasure in your base.

Exercise 4: Practice the Stances (6)

In your Nia book**, review the stances of the Nia 52

Moves. Pay close attention to each stance’s practice tips

and benefits. After reading about each stance, practice it

for at least one minute, until you sense dynamic ease. Re-

peat this process regularly to refine your technique; make

it part of your life practice.

Closed Stance• Imagine you are a deeply rooted tree

•Learn to rest into your base

•Stand with the intent to be powerful and still

Open Stance• Imagine you are standing on railroad tracks

•Learn to equalize balance between your left and

right sides

•Stand with the intent to be ready to move

“A” Stance• Imagine you are the letter “A”

•Learn to stand tall in a wide base

•Stand with the intent to claim the space

Riding (Sumo) Stance• Imagine riding a horse

•Learn to release your hip joints, relax your knees

and settle into your feet

•Stand with the intent to balance your left

and right sides

Bow Stance• Imagine your back leg is the bow of a bow-and-arrow

•Learn to remain stable on your front whole foot as

you draw your other leg back

•Stand with the intent to be still in your whole body


Cat Stance• Imagine you are poised to pounce

• Learn to balance by softening your hip and knee joints

• Stand with the intent to respond quickly

Additional Tips for Practicing Stances •Stances improve strength, stability, flexibility

and balance.

• Connect to the earth by keeping your feet planted on

the ground.

• In a stance, your joints are not locked, but rather

remain open and relaxed, spring-loaded.

• Maintain systemic awareness by paying attention to all

body parts, including your core and upper extremities,

while sustaining a stance.

• Focus on the grounded quality of stances.

• Keep your tailbone relaxed, as though it is hanging

loosely from your spine.

Exercise 5: Practice the Kicks (4)

In your Nia book**, review the kicks of the Nia 52 Moves. Pay

close attention to each kick’s practice tips and benefits. After

reading about each kick, practice it for at least one minute, until

you sense dynamic ease. Repeat this process regularly to refine

your technique; make it part of your life practice.

Front Kick• Imagine kicking a balloon

• Learn to push down to gain the power to kick out

• Move with conscious intent to remain vertical as you kick

Side Kick• Imagine pushing a boulder

•Learn to kick higher by rooting through the hip joint

of your supporting leg

•Move with the intent to remain balanced on your

supporting foot

Back Kick• Imagine leaving your footprint on the wall behind you

•Learn to kick higher by tilting on the hip joint of your

supporting leg

•Move with the intent to integrate your lower and

upper body

Knee Sweep• Imagine you are stepping over a box

•Learn to rotate your thighbone in your hip joint

• Move with the intent to remain balanced as you move

Additional Tips for Practicing Kicks• Kicks replace repetitive floorwork and tone your legs,

buttocks and abdominal muscles – while you have fun!

• Kicks develop a connection to the earth, intrinsic bal-

ance, whole body coordination, and core, abdominal

and leg strength.

• Kicks teach you to center, prepare and deliver powerful

bursts of energy. They also teach you to return to center

after delivering an explosion of energy. Stepping back

down should feel as powerful as coming up to kick,

only in reverse.

• Deliver kicks while maintaining your balance in an

upright position. If you find yourself falling over, you

are likely trying to deliver power from a weak posi-

tion. Remember: your power comes from the foot that

supports your body, not the one you are kicking with.

Plant and root your standing foot before you deliver

a kick. When you deliver a kick, push down into the

earth with your standing foot. If you feel unstable, your

kick may be too high.

•Use your whole body to support each kick, including

your hands and eyes. Always look in the direction of

your kick. Keep your spine relaxed

and exhale.


•Practice Walking and Freezing: Walk and freeze in

place, feeling your foot stick in place as preparation

for a kick. Maintain a vertical alignment. Draw your

knee and thigh high into the center of your body.

Draw your heel into your buttocks. Release into a tar-

get; don’t tense up. The most force comes with ease

and balance. Kick an imaginary ball – first a light

ball, then a heavy ball. Exhale to release power.

•Practice Step, Step, Prepare, Kick: Walk, walk, feel

your preparation, and then kick. After you kick, bring

your foot back to your foundation.

•Plant and root your foot before you deliver a kick.

When you kick, push down into the earth with your

standing foot. Feel the aliveness, the wave of energy

go through your whole body as you kick. Become

liquid motion. Engage your hands in protection of

your body, so your core and upper body are aligned.

•Add audible sound. Sounding supports your form

and technique in forceful movements. Think of some-

thing you want to remove from your life and add the

word “No!” to your kick. Using the same power, add

the word ”Yes!” As you kick, say, Yes or No. Switch it

up from time to time and sound the word ”Maybe.”

Exercise 6: Learn the Muscles and Bones in the Base

Using the illustrations from earlier in this chapter, study

the names of the muscles and bones in the base. Observe

where a muscle or bone is located in the illustration, and

then find the muscle or bone on your own body. Move

and sense for it in your body as you repeat its name over

and over. Repeat this with all muscles and bones in the

base of the body. Photocopy and use the illustrations on

the following pages to quiz your recall of the muscles and

bones. Continue to practice and study until you become

intimate with your dynamic structure and are able to

easily complete the quiz.

RecapitulateRecapitulate and then in your personal Nia jour-

nal, describe what you experienced while

practicing Principle 6: The Base of the Body.


l


ArtDancing Through Life With Your Base

To further embody Principle 6: The Base of the Body,

pay attention to the movement and stillness of your

base throughout the day. Here are a few examples

to get you started:

•As you walk to get the mail, practice Heel Lead.

•As you wait for water to boil, practice Squish

Walk and Duck Walk to strengthen your ankles

and lower leg muscles.

•Notice when you are naturally practicing Ball of

the Foot, such as when you reach high to touch

top shelves or cupboards.

•Practice a variety of stances as you wait for the bus

Energizing Your Base With Imagery

Visualize these images to keep dancing through life,

conditioning and connecting to the base of your

body both in and out of class:

•Practice springing up off the ground, out of your

feet, like a jack-in-the-box.

•Use your feet and joints as if they are springs.

•Fold like an accordion, seeking comfort.

•Sense sounds through the skin of your feet. Feel the

vibrations from below as bumblebees of the earth,

talking to you through these vibrations.

• Imagine your feet are lungs. Let your

“lungs” breathe.

• Imagine the floor is hot. Respond accordingly!

• Imagine your legs are a horse and you are the rider.

•As you sink into the floor, let your body melt like

candle wax over your bones, into the earth.

•Visualize your knees breathing golden air as you

sink and rise.

• Imagine your knees are sponges and gently squeeze

the water out of them as you dance.

•Visualize your legs as strong trees, connecting you

to the earth through their powerful roots.

• Imagine clouds resting in your ankles, knees

and hip joints. Use your legs to dance lightly

and freely on air.

•Dangle your leg bones as if they hang from strings,

like a marionette.

• Imagine your feet are 50 times their size.

• Imagine the floor is a sea of electrical sockets into

which you can plug and unplug your feet.

• Imagine your legs are feathers, light and airy.

• Imagine your toes are long tentacles. Use these

tentacles to sense the floor.

• Imagine your feet have long, green roots growing

from them, drinking from the earth.

•Visualize white spirals of energy flowing through

your legs.

• Imagine your feet are the tips of drumsticks; use

your legs to play the drum of the earth.

• Imagine you are walking on wet grass. Let the tickle

of the grass create lightness in your step.

• Imagine you are a warrior, fearlessly taking every

step with determination.


My StoryAs you read about, practice and embody Principle 6:

The Base of the Body, take some time to describe your

personal story. How has Principle 6 affected your life?

Tips for Caring for Your Feet

•Massage your feet regularly.

•Touch your feet each day. Get to know them intimately.

•Love and take care of your feet by getting a pedicure.

•Pumice your feet daily in the bath or shower.

•Soften the skin of your feet weekly by rubbing oil

over them before sleeping in socks.

•Wear shoes that give your toes room to move

and reach out. Stand on a piece of paper in bare

feet and draw around the outside edge of your feet. If

your shoe falls inside the edges of this drawing, your

shoes are too small! Room for growth is the answer.


Teaching PreparationAfter personally embodying each of the base moves, prac-

tice cueing the moves aloud, as though you are teaching

the techniques, steps, stances and kicks to students.

Next, practice describing the conditioning benefits of

each move in relationship to the base. Imagine students

asking you, “Why do we do this?” How would you an-

swer this question for each move?

As you become more familiar with Principle 6, cues for

the base – the steps, stances and kicks – will begin to flow

naturally as you teach (regardless of the focus or routine

of the class). When you are ready, focus on the base of the

body in class! Here are some ideas to get you started:

Focus on Sensing The Body’s Way

•Focus on sensing your feet

•Focus on sensing your ankle joints

•Focus on sensing your shinbones

•Focus on sensing your knee joints

•Focus on sensing your thighbones

•Focus on sensing your hip joints

Focus on The 52 Moves

•Focus on sensing Heel Lead

•Focus on sensing Ball of the Foot

•Focus on sensing Whole Foot

•Focus on sensing Toe In, Out, Parallel

•Focus on sensing the steps, stances and kicks

Focus on Integrating Principle 6 with Additional Concepts

•Focus on The Base of the Body as your foundation

for everything

•Focus on The Base of the Body and Principle 10:

X-Ray Anatomy

•Focus on The Base of the Body and the Principle 7:

Three Planes and Intensity Levels

•Focus on The Base of the Body and the Five Sensa-

tions

•Focus on The Base of the Body and sensing measure-

ment (from Principle 2)

•Focus on The Base of the Body and sensing the

Movement Forms of Nia (from Principle 2)

**Rosas, Debbie, and Carlos Rosas. The Nia Technique: the

High-powered Energizing Workout That Gives You a New

Body and a New Life. New York: Broadway, 2004. Print.

Documents

The Base of the Body - Portland Community Collegespot.pcc.edu/~lkidoguc/Nia/EmbodyAndShare/06_Principle_BodyBase_06_15.pdfThe Base of the Body The Feet are the Hands That Touch the