Balance Finger, one of eight Nia finger techniques, offers self-healing and conditioning benefits to your fingers, hands, wrists and whole body. This move trains you to access a magnetiic-like stability in the upper extremities, to integrate upper and lower body, and improve the body's ability to balance. Point or press your middle finger towards the earth with a sensation of 'positive tension.' Continue below for tips and video.

Power Finger Crossover, one of eight Nia finger techniques, offers self-healing and conditioning benefits to your fingers, hands, wrists and upper body. This move trains you to access the inner and outer arches of your hands, the spiraling action of your forearm bones and shoulder joint mobility. Cross middle finger over index as if you were crossing your fingers for good luck. The second variation is crossing the middle over the ring finger. This move enhances finger, hand and wrist strength. Continue below for tips and video.

Claw Hand, one of eight Nia finger techniques, offers self-healing and conditioning benefits to your fingers, hands, wrists and upper body. This move trains you to move with precision, to express emotions like frustration, anger or chaos via a cat-like gesture. Scratch, claw and paw away at the space. This move enhances hand, finger and wrist strength. Continue below for tips and video.

Catching Flies, one of eight Nia finger techniques, offers self-healing and conditioning benefits to your fingers, hands, wrists and upper body. This move trains you to integrate the movement of your head and hands as you catch imaginary flies. Look, follow and catch. Play with agility as you open and close your hands + fingers. This move enhances reflexes in the fingers, hands and wrists. Continue below for tips and video.