The Stances

In Nia we use the stances to create a strong foundation with the feet, which gives us stability in the body. The stances offer us moments of stillness that keep us grounded, and moving with ease. Here are the 6 basic stances of Nia:

Closed Stance - in this stance the feet are close together, the side of the toes touching but with a little space between the ankles. The knees remain soft, not locked or rigid. The head is balanced directly over the chest, which is aligned over the pelvis, and the pelvis is centred over the feet.

 

Open Stance - in this stance the feet are hip width apart and parallel to each other. This is a less challenging stance than Closed Stance as it brings the body’s centre of balance, the hara, a little lower and closer to the earth.

A Stance - named for the shape that the legs hold, this stance lowers the hara further still for even more stability. The feet remain parallel to each other or the toes may turn slightly out. The weight of the body is evenly distributed between both feet.

Riding or Sumo Stance - here the knees bend slightly as if you were riding a horse. It is important that the buttocks move back behind the knees as though you were sitting in a chair, as this will protect the knees. Be sure to maintain the vertical alignment of head over chest, chest over pelvis. Take this stance only to a depth that is comfortable for you.

Bow Stance - starting from an open stance imagine that you are standing on cross-country skis. Now slide one ski back as you lift the heel of that same foot. Notice that this back foot gives you more stability. Be sure to maintain vertical alignment.

Cat Stance - this is a balance stance. Remain grounded through the foot that connects you to the earth and imagine that this foot has roots that go deep into the earth. Be sure to keep the knee soft as this will engage the leg muscles which will help you to balance.