You’re in a hurry. Gotta get out the door. You don’t have time for ‘exercise.’ Coffee in hand and you’re outa here. Slow down a sec. What if you took 5 minutes to energize yourself and calm your nervous system with 5 simple moves before going out the door or sitting at the computer?
First, the benefits of the five moves can…
- Improve your posture + stability
- Strengthen core muscles
- Release tension
- Promote coordination
- Expand range of motion in joints
- Stretch the connective tissue system
- Promote circulation and
- Fit into a busy schedule!
Where did these moves come from?
In the late 1980s, Nia creator Debbie Rosas was recovering from surgery and couldn’t do her normal workout. She explored alternative approaches to restorative fitness and came across Stanley Keleman’s book, Emotional Anatomy. At this time the development of Nia’s floor program, FloorPlay was beginning.
Keleman’s work played with embryonic, creeping, crawling, standing and walking – human developmental stages – and the connection between physical form and emotional experience. His work inspired Debbie to look at healing, restructuring and re-patterning from a developmental perspective. This was perfect for what she was looking for – a quick and simple way to nurture the body, stay strong, flexible and relaxed while healing. She recovered beautifully. And the 5 stages were added to FloorPlay.
What are the 5 moves?
Every morning right after my fruit and yogurt, I get on the floor of my living room for the 5 stages. I find doing them – whether I take 5 minutes or longer on each stage – prepares my body for action, clears my mind, relaxes my emotions and my spirit flies. I’ve found that as I navigate the day, no matter what happens, I’m ready to weave and dance through the mundane and the surprises.
Ok, you’re ready for the moves. And they are…
Embryonic – rest on the floor and begin to move fish-like as though you’re in water, seamlessly rolling on all sides of your body, no thinking. Just feeling skin and bones.
Creeping – turn onto your belly, perch up on your elbows and forearms, palms down, spine extended. Move like a lizard rock climbing. One knee comes towards the chest, the other arm and leg are long.
Crawling – push back so you’re on your hands and knees, belly hanging. Move bear-like looking around and curious as though it’s the first time you’re seeing your space. You can even growl or sound to wake up your voice and lungs.
Standing – tuck in your toes and walk your hands to your knees and move into a deep squat, feet at a comfortable distance, one heel up and the other flat. Play with gravity, reaching up like a toddler wanting a cookie.
Walking – push up from standing and take a step forward with your heel leading the way and walk in all directions, hands and arms swinging at your side, ready for a new day.
To see these 5 stages in motion, go to Nia on Demand, catalog and type in ‘5 stages’ in the search bar. Laurie Bass and Kevin Vereecke will show you how easy the moves are. After all, you started doing them when your mother carried you. Your body will thank you for remembering.
Also, if you would like a PDF of the 5 stages to learn more about the benefits, email me for the 7 Minute Workout. It’s free.
Special note: Some people like to do the 5 stages in the evening before retiring for the night. They find their bodies, minds and emotions relax for a sound sleep.
