7 Cycles
The Body's Way reminds us that everything in nature moves in cycles to maintain harmony and balance.
The
Nia workout moves through seven cycles, each designed to deliver
specific results. While the basic moves remain the same, your
experience changes based on how you adjust your focus, speed,
intensity, and overall intent. Your ability to remain aware and
responsive to your body.s ever-changing needs will enable you to
receive maximum benefit each time you workout.
Cycle 1: Focus and Intent - "What You Place Your Attention On"
Choose
a focus and intent. Your intent describes what you personally desire to
achieve, while your focus defines where you will place your attention
in order to achieve the intent. Example: "Today I will focus on the
feet in order to enhance the sensation of stability in the body." In a
class setting, your teacher will provide the focus and intent for each
workout. You are encouraged to personalize it to fit your specific
needs.
Cycle 2: Step In - "Create the Space to Workout"
Step
In to create the space. Prepare physically, mentally, emotionally, and
spiritually, by stepping in, centering, and getting ready to work out.
Leave behind all distractions and activate your body.s sensory
awareness as the starting point for all action.
Cycle 3: Warm Up - "Prepare Your Heart, Lungs, and 13 Joints"
Warm
up to sensation. Consciously activate the flow of energy in all 13
joints, increase body heat and respiration, and become aware of how
your body is feeling. Sensory information guides how you workout; how
you adapt the speed, intensity, range of motion; and how you work with
the three planes and three levels.
Cycle 4: Get Moving - "Energize the Moves to Reach a Peak"
Energize
and condition the body. Move in and through space at a higher level of
intensity to stimulate the heart and lungs. Use movement energy and
speed variety to condition the nervous system. For Athletic Nia, this
cycle can include moving down and up from the floor.
Cycle 5: Cool Down - "Calm, Harmonize, and Re-center"
Slow
down to re-center, balance, and harmonize the body, mind, emotions, and
spirit. Prepare to move on the floor. Listen to the voices of your body
that tell you what muscles and joints need more attention to bring
balance and harmony to your body, mind, emotions, and spirit.
Cycle 6: FloorPlay - "Fitness on the Floor"
Use
play, gravity, the floor, space, time, and sound to stimulate your body
and improve strength and flexibility. Take advantage of the heat and
pliability generated from the previous movement. Stretch and open up
your joints more fully. Kneepads, carpeting, or mats are advised to
help the body move in a free and relaxed way.
Cycle 7: Step Out - "Transition Into Your Next Activity"
Step out of the practice, and into the day. Consciously recognize
through body sensation the self-healing and fitness benefits you have
received. Purposefully and with intent, you physically step out and
into your next experience relaxed and invigorated.