Toes In, Out, Parallel is one of Nia's eight foot techniques that offer self-healing and conditioning benefits to your body from the ground up. This move trains you to sense the internal and external rotation of your hip joints. Benefits include hip mobility, flexibility and strength.  This is an excellent preparation for any Nia kick, knee sweep, deepening of a stance or integrating with certain steps! Continue below for tips and video.

Rock Around the Clock is one of Nia's eight foot techniques that offer self-healing and conditioning benefites to your body from the ground up. This move trains you sense the mobility, strendgth and stability of rocking around the edges of your feet. The key is to keep your ankles, knees and hip joints spring-loaded.  Focus on moving in a range of motion that will sustain power and balance. Excellent for strenghtneing the ankle joint. Continue below for tips and video.

Duck Walk is one of Nia's eight foot techniques that offer self-healing and conditioning benefites to your body from the ground up. This move increases strenghth, stability and agility with an alternating action of picking up and lowering the balls of your feet. Like all base motions, this move trains you to keep your ankles, knees and hip joints spring-loaded.  Excellent preparation for any Nia stepping motion. Continue below for tips and video.

Squish Walk is one of Nia's eight foot techniques that offer self-healing and conditioning benefits to your body from the ground up. This move trains you to strengthen and stabilize your feet and ankle joint by alternating the action of lowering one heel, rising up and lowering the other. Like all base motions, this move trains you to keep your ankles, knees and hip joints spring-loaded.  Excellent preparation for any Nia stepping motion. Continue below for tips and video.