Undulations is a Nia move designed to move the entire spine from the tailbone to the top of the head.  This wave-like motions conditions the muscles of the front, back and sides of body.  Choose any stance, press into your base and move your spine like a catepillar front to back, initiate from top to bottom or bottom to top. Also play with swishing your spine from side to side is an S-like or snake-like motion.  Tune into the stability of your feet to integrate core mobility. Continue below for Tip and Video! 

Head and Eye Movements is a core move that integrate the muscles of your upper spine, neck, eyes and head. A lesson learned from the martial arts, "energy follows attention."  You can add intention by consciously focusing your mind, using your eyes to direct energy, to "look, see, and allow your body to follow."  Look right, look left, look up, look down and look all around.  Continue below for Tip and Video! 

Shimmy is an expressive, fun way to condition the muscles of your chest, shoulders and shoulder girdle. Begin in any stance by using your chest to move your shoulrders front to back.  Tune into the front and back of your chest as your collar bones rotate. Practice with a variety of rhythm and speed: slowing down to gain strength or speeding up to gain a fluid mobility.  Feel free to explore other parts of your body shimmying: your hips, your hands, your head, your feet, your whole body! Continue below for Tip and Video! 

Hip Bumps is a core move that may be practice in all of the stances. "Bumping" can be explored by moving your hips from side to side or front to back. To protect your hip joint, and engage more muscular support from the core, think of directing the top of your hip bone to move up toward the armpit.  Like all core moves, use the stability of your feet to integrate the power of you base and core.

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