Do you ever get low? heck yes! and thank God for Nia...

Fabulous class this morning. Thanks to Megan for her patient and persistent request for Hotel Costes. I discovered surprising delight when revisiting Nia adapted “Walking on Clouds” routine this morning, after being left “on the shelf” for 5+ years. A participant recently asked “do you ever get low?”, ha ha yes! this morning for sure… I hadn’t slept well, my to do list is long, stress level high, I love my job and yet an occupational hazard of this is I fill my schedule and limit the time needed to catch up and spend valuable time with my family. Magic happens in a Nia class ~ things appear and disappear! This morning I arrived feeling low, tired and rather anti social. Without my commitment to teach class, I likely would have stayed in bed! Within 10 minutes my low disappeared and many delightful things had appeared.. Why and How does this happen? I’ve pondered a few points of my own and encourage you to share any others you’d like to add.

With a Nia community like NiaMoves, in Cycle 1, when setting the focus and intent of class, happy, smiling, faces provide an immediate pick me up and warm sense of community.

Then great music begins in Cycle 2 “Stepping in”, lifting spirits, the dance begins…

In Cycle 3 “Warm Up”, systemic body moves begin to match the music and magic happens.

We “Get Moving”, Cycle 4. Expression and intensity increase as endorphins kick in with a sense of community groove.

Cycle 5, we “Cool down” in a community circle, our safe and sacred space honors uniqueness and allows my creative spirit to play in to Floor Play, Cycle 6.

I relish the sense of connection to self, body, group, ground, music, movement and yes heavenly magic. I cherish friendships that have been cultivated for over 2 decades and feel supported.

Cycle 7 we “Step out” feeling glad to be alive. I appreciate those who choose to came to dance, honor my teachers, thank the space and am filled with gratitude for this medium called Nia. My body, mind, emotions and spirit are nourished. I feel better.

Thank you God for bringing all of this together like a well orchestrated concerto.

Consider Blue Electric Storm Retreat as an extension to this “StayCation Nia Experience”

Congratulations Nia Brown Belts

We’ve completed our first Nia Brown Belt training at Soma Ranch.

Congratulations Nia Brown Belts. Thank you for visiting Soma Ranch. We delight in how our facility lends itself uniquely well to the work of energy and transformation. We appreciate all the wonderful things you brought to the experience.

Nia Rising Routine

I’m super in love with my latest Nia Routine “Rising”
It’s an adapted routine, based on the classic Nia routine Mantra, originally designed by Carlos Aya Rosas and one of the first routines I ever learned.

Focus: movement as mantra and a metaphor for self, community, life.

Beginning with sensing the belly (our core) notice how this “moma cell” can contract/extend, bend/lean, figure 8. The Belly is a substance with strength (resilience), elasticity (the ability to bounce back), and fluidity (go with the flow). After embodying the focus in the Belly we expand awareness to the belly of the 700 muscles in our body, then to each piece of connective tissue, the 7000+ cells. All the same mantra of movement.

We sense inward (Body, Belly, Muscles, Connective Tissue, Cell)
We can also sense outwards (Body, Self, Others, Class, Community, Global)

and realize it (and we) are one.

The Mantra, our lives, the community continues. We are strong, we bounce back, we go with the flow, we celebrate, there is much love.

I’m inspired by the words of David Foster Wallace, This Is Water

There are these two young fish swimming along and they happen to meet an older fish swimming the other way, who nods at them and says, “Morning, boys. How’s the water?”

And the two young fish swim on for a bit, and then eventually one of them looks over at the other and goes, “What the hell is water?”….

….the immediate point of the fish story is merely that the most obvious, ubiquitous, important realities are often the ones that are hardest to see and talk about.

Track	Length	Artist	Album
Lift The Wings	2:04	Bill Whelan	Riverdance
Feeling Good	3:57	Michael Bublé	It’s Time
Everybody	3:30	Ingrid Michaelso	Everybody
Rise	7:37	Herb Alpert	Rise
Rise	4:21	Samantha James	Birth
Rise Above Remix	6:17	Afro Celt	StaCCAto
Womans World	3:44	Heart Music	Trib to Cher
Rise Up	5:58	Karsh Kale	Broken English
You raise me up	4:51	Josh Groban	Closer
Raise It Up	2:28	The IMPACT Rep	August Rush
Long Time Sun	4:00	Snatam Kaur	Celebrate Peace
Holy Morn	2:25	Tina Malia	The Silent Awakening

How to enjoy time and avoid jet lag.

I’m back from a fabulous training in Japan.
My day began with glorious sunshine in Japan and ends with the same, home, in Houston.

After a 28 hour day, I’m ready for sleep in anticipation of some great dancing at NiaMoves at 8am in the morning.

Here’s somethings I do to be able to enjoy time and avoid jet lag

1. Remove watch and don’t look at time while flying
2. Drink lots of water before, during, after flight
3. Get outside ASAP after the flight, preferably for a run/walk
4. Avoid alcohol
5. Avoid wheat
6. Avoid sugar
7. Avoid caffeine
8. Take own food on plane when possible
9. Stay awake until it’s the destination’s time for sleep
10. Do Nia 5 stages as soon as possible upon arrival
11. Minimize working on computer upon arrival

Center for Stress Management hosts day retreat for SMC

Thank you and congratulations to Kris Kerlin (and colleagues at The Center for Stress Management) for hosting a day retreat at Soma Ranch for the doctor’s group Symptom Management Consultants. www.palliativemedicine.us. They are a group of palliative care docs. Amazing women who take great care of many people. Super to witness them receiving some R&R and tools to help them manage their stress.

For more information about The Center for Stress Management check out their web page: www.center4stressmanagement.com.

Run For Boston

Enjoy a 3 mile route near NiaMoves Studio, you can “Walk/Run/Ride” for Boston. Houston Heights is a lovely neighborhood, you can enjoy the peaceful, calm beauty of the homes, gardens and community. Could be a really fun activity to do with children.

Download a super free Ap called “Map My Run” to track the run, show progress of route, time, distance and speed as you go along. And once completed you can share your map on Facebook.

Please leave a comment below when you do the route. It will be lovely to track how many folks join us.

View Run Walk Ride for Boston, Houston Heights in a larger map

Click HERE for a full google map

You can park at NiaMoves, 508 Pecore, Houston, TX 77009 and make your way to the “start”

Begin at Bayland and North Blvd
Go North on North Blvd
Left Omar
Right Studewood
Right Merrill
Right North
Right Omar
Left Studewood
Left Baylor
Left Julian
Left Omar
Left Michaux
Left Baylor
Left Reagan
Left Highland
Right Watson
Right Omar
Left Northwood (one black to Merrill then U turn)
Left Omar (few strides then U turn)
Left Northwood
Left Bayland
Left Florence
Left Omar
Left Helen
Left Bayland
Left Beauchamp
Right W. Norma
Right Morrison
End at Baylor

Give a cheer for Boston and a prayer for families affected.

Funky Number Nia Routine for Tina 12 year Nia Birthday

Tina Sabuco is celebrating her 12th Nia birthday. She LOVEs fun number combination songs, like Money from Pink Floyd. Tomorrow at 8am I’m teaching a routine that highlights some of the best “funky number songs” I know.

Like life, when it comes to music, everything doesn’t fit into predictable packages. The mastery of math in music is when the composer so skillfully weaves these “exceptions to the rules” the listen may not even know they are there! When it comes to dancing to these songs we are taken to another level, the challenge is to lead/move with ease with these “exceptional” numbers.

I tend to not like to follow rules, and often like the unexpected, I therefore LOVE this music, math, movement challenge.

Come play, sense the movement of your left and right brain and invoke a new level of neuroplasticity.

work in progress play list:
I invite suggestions/comments… what’s your favorite Funky Number?

Track	Length	Artist	Album
Pour que tu	4:16	Céline Dion	French Album
Le Ballet	4:24	Céline Dion	French Album
Money	6:22	Pink Floyd	Dark Side of Moon
Big Lie Small World	5:05	Sting	Brand New Day
Bonny Swans	7:21	Loreena McKennitt	Mask & Mirror
Dark Night Of Soul	6:45	Loreena McKennitt	Mask & Mirror
Jogando Capoeira	6:20	Beatfanatic	Clarity
Prelude To The End	0:21	Sting	Brand New Day
Fill Her Up	5:39	Sting	Brand New Day
Womans World	3:44	Heart Music	Tribute Cher
Adagio	5:11	Safri Duo	Spine Susan
The Highwayman	10:21	Loreena McKennitt	Book Of Secrets

Nia Routine: Studio 206 ~ Chris, Community, Celebration

…the most obvious, ubiquitous, important realities are often the ones that are hardest to see and talk about.

Tonight I’m honored to lead a closing Nia class at Studio 206, Charlottesville. With Studio Owner Chris Friedman at the helm, this space has been a home for healing, dancing, connecting, training and more. The studio’s building is being sold and tonight we celebrate all that is and has been as we close the doors and this chapter.

The routine is influenced by the classic Nia routine Mantra.

Focus on movement as mantra and a metaphor for self, community, life.

Beginning with sensing the belly (our core) notice how this “moma cell” can contract/extend, bend/lean, figure 8. The Belly is a substance with strength (resilience), elasticity (the ability to bounce back), and fluidity (go with the flow). After embodying the focus in the Belly we expand awareness to the belly of the 700 muscles in our body, then to each piece of connective tissue, the 7000+ cells. All the same mantra of movement.

We sense inward (Body, Belly, Muscles, Connective Tissue, Cell)
We can also sense outwards (Body, Self, Others, Class, Community, Global)

and realize it (and we) are one.

The Mantra, our lives, the community continues. We are strong, we bounce back, we go with the flow, we celebrate, there is much love.

Personal note: as I step out to lead this event tonight, my deep wish is Chris Friedman witnesses, feels and is able to truly receive how much she is loved and appreciated. She’s a super leader, woman, mother and more, and has been a wonderful friend to me.

I’m inspired by the words of David Foster Wallace, This Is Water

There are these two young fish swimming along and they happen to meet an older fish swimming the other way, who nods at them and says, “Morning, boys. How’s the water?”

And the two young fish swim on for a bit, and then eventually one of them looks over at the other and goes, “What the hell is water?”….

….the immediate point of the fish story is merely that the most obvious, ubiquitous, important realities are often the ones that are hardest to see and talk about.

Track	Length	Artist	Voice of
It’s So Hard to Say Goodbye to Yesterday	2:48	Boyz II Men	Studio
Lift The Wings	2:04	Bill Whelan	Invitation
Feeling Good	3:57	Michael Bublé	Helen
Everybody	3:30	Ingrid Michaelson	Chris
Rise	7:37	Herb Alpert	Helen
Rise	4:21	Samantha James	Debbie
Rise Above [Remix]	6:17	Afro Celt Sound System	Friends
Tryin To Live My Life Without You	3:46	Maurice Williams & The Zodiacs	Spirit
You raise me up	4:51	Josh Groban	Community
Song to the Siren	5:52	Robert Plant	Carlos
Raise It Up	2:28	IMPACT Rep Theatre & JS Nash	Friends
Long Time Sun	4:00	Celebrate Peace	Chris
Papa’s Got A Brand New Bag	2:08	James Brown	Party

Bodies as a Living and Holy Sacrifice to God

I hope this inspires you as much as me. No matter what our beliefs/religion, surely there is a beautiful message to be received in Romans 12 ~ The Voice (VOICE)

12 Brothers and sisters, in light of all I have shared with you about God’s mercies, I urge you to offer your bodies as a living and holy sacrifice to God, a sacred offering that brings Him pleasure; this is your reasonable, essential worship. 2 Do not allow this world to mold you in its own image. Instead, be transformed from the inside out by renewing your mind. As a result, you will be able to discern what God wills and whatever God finds good, pleasing, and complete……4 For in the same way that one body has so many different parts, each with different functions; 5 we, too—the many—are different parts that form one body in the Anointed One. Each one of us is joined with one another, and we become together what we could not be alone…..

9 Love others well, and don’t hide behind a mask; love authentically. Despise evil; pursue what is good as if your life depends on it. 10 Live in true devotion to one another, loving each other as sisters and brothers. Be first to honor others by putting them first. 11 Do not slack in your faithfulness and hard work. Let your spirit be on fire, bubbling up and boiling over, as you serve the Lord……

14 If people mistreat or malign you, bless them. Always speak blessings, not curses. 15 If some have cause to celebrate, join in the celebration. And if others are weeping, join in that as well. 16 Work toward unity, and live in harmony with one another. Avoid thinking you are better than others or wiser than the rest; instead, embrace common people and ordinary tasks. ] 21 Never let evil get the best of you; instead, overpower evil with the good.

Nia Mantra Adapted Routine in process...

As I celebrate 20 years of teaching Nia this year I am enjoying the opportunity to reflect on my journey and how Nia has developed since I stepped in 2 decades ago…

I am ON FIRE about bringing an old Nia routine (Mantra) “out of the vault”. It’s one of the first Nia routines I ever learned (about 20 years ago). Fun to revisit Carlos Aya Rosas on the video, young, slender, in a unitard! Something weird about seeing my teacher, on film 20 years ago and realizing he was younger then (when I began to learn from him) than I am now…

Here’s an invitation from Carlos:

Use the music to guide your choreography and to inspire you on a daily basis. When you have musical insight and clarity you’ll have freedom to shape and reshape your motions. I encourage you to tap into the musical currents of each song. Allow yourself to be transported into the realm of melodic spirals and rhythmic grounding. Remember that music resonates and there is always sound you’ve never heard, so listne carefully, with attention and passion, and do it frequently.

Music is a medium - Ride it!

Love, Carlos

Here’s the original play list:

Track	Length	Artist	Routine
Mantra	4:42
The Power of Love	5:40	Celine Dion
Father Figure	5:35	George Michael
Turn The Page	6:00
Skinthieves	6:08	MoodSwings	MoodFood
Conga Te	4:05
Tied Up	6:05
Fractal Zoom	6:24
When I Fall In Love	420
With This Love	3:20
With This Love - Choir	3:19
Wall Of Breath	2:25

Here’s the transcript for the beginning of the routine

Rising - Nia Play List

Loving this new play list “Rising”

Thanks Yoga teacher, Elisabeth, Rise up! from Broken English by Karsh Kale.
it goes perfect after (thank you Susan Mc Culley) Afro Celt Rise Above.
Also thanks to Kitt Taylor for Tribute to Cher “Womens World” how have I not heard this song before? and Kira Hower for Ingrid Michaelson: Everybody

I have too many songs for one class,”All things new” will be the walking out song and likely one other will have to become the “play while folks arrive” song.. TBC

I’m open to other suggestions (leave comments below)

Track	Length	Artist	Routine
Lift The Wings	2:04	Bill Whelan	Riverdance
Feeling Good	3:57	Michael Bublé	It’s Time
Bad Moon Rising	2:20	Creedence Clearwater Revival	Chronicle Vol1
Phoenix Rising	7:26	Steve Winwood Rosanne	BES09
Red Storm Rising	4:02	Douglas Spotted Eagle	Voices
Rise	7:37	Herb Alpert	Rise
Rise	4:21	Samantha	Birth
Womans World - Tribute to Cher	3:44	Heart Music	Womans World
Rise Above [Remix]	6:17	Afro Celt Sound System	StaCCAto
Rise Up	5:58	Karsh Kale	Broken English
Break The Chain	4:32	Tena Clark	One Bill Rising
Angela’s Lament	4:39	Thunderball	Scorpio Rising
You raise me up	4:51	Josh Groban	Closer
Raise It Up	2:28	The IMPACT Repertory Theatre	August Rush
All Things New	5:42	Steven Curtis Chapman	All Things New

Holy Easter ~ Nia Play List

Folks request a Nia compilation for Saturday 8am Nia class at NiaMoves.

Fondly called “chocolate”, i.e. an assortment from different Nia Routines.. “Nia and Life is like a box of chocolates”

I’ve selected tracks from routines to spell the acronym HOLY EASTER.
We’ll see how it goes in the morning… Like GP, my neighbor, says: “Sometimes Chicken,Sometimes Feathers”

With 52 minutes I’m looking for the perfect song to end the experience.

Track	Length	Artist	Routine
Things You Don’t…	5:23	Peter Malick	H umanity
Magic Carpet	4:49	Illumine	O pal
I Will Always Love…	4:51	Dolly P & Whitney H	L ove
Ubiquitous Mr Love	6:17	Dead Can Dance	Y ulunga
Return to Innocence	4:15	Enigma	E nigma 2
Colossus	6:44	Afro Celt Volume 3	A ftro Celt
Train In Vain	4:44	Annie Lennox	S anMedusa
To The Rhythm	5:14	Lionel Richie	T ime
Exilio	5:40	Thievery Corporation	E arthsong
Shine	4:18	Josh Seaman	R 1

Nia Photo Shoot Emotions in Motion

Liliana helped photographer Bruce Thayer set up for our photo shoot tomorrow.
Here’s a taste of what is to come. This was snapped during test/practice once the equipment was set up.

Emotions in Motion Photo Shoot

Bruce is offering a very special Photo Shoot at Soma Ranch March 16 & 17.

Indicate which time slot you’d like on a Blog Comment.
First come first served. (i.e. check the times others have taken)

From Pixalchemy, and the Center of Levity comes a new photo opportunity, titled:

“Emotion in Motion” (Thanks Helen Terry for naming this)

This is a photo series of very special portraits inspired by the categories in the Nia emotions grid. Unencumbered by the gravity process, these images portray the full-body emotion of the dancer’s choice -in mid air!

Nia students and instructors* are eligible to ‘sign up’ for any emotions of their own choosing. Show us what you’ve got!
At a minimum, I am asking each dancer to sign up for one emotion from their ‘happy place’, and one more from some other corner of the realm.

My goal is to celebrate as many uniquely authentic emotions as possible, assembling the widest possible dynamic range of Nia portraiture.

All portraits will be taken mid air, using a mini tramp

Black Clothing preferred
No props allowed for this series.

A signed model release is necessary to participate.

An 8×10 professional print and a Facebook compatible e-file of one emotion will be provided each participant.

Where will it end up?
That remains to be seen, but it could be anything from a web site to a poster or book or traveling photo exhibition.

Saturday, March 16
10:30am Session 1 Lola
11:00am Session 2
11:30am Session 3
12:00pm Session 4
12:30pm Lunch
1:30pm Session 5
2:00pm Session 6 Monica
2:30pm Session 7 Elisabeth
3:00pm Session 8
3:30pm Break
4:00pm Session 9
4:30pm Session 10
5:00pm Session 11 Deborah
5:30pm Session 12 Wendy
6:00pm Dinner

Sunday, March 17
12:00pm Session 13 Amy
12:30pm Session 14 Jane

Nia Blue Belt Begins Saturday March 16

Welcome
Blue Belt Trainees
Amy Podolsky Sudbury, MA
Virginia Lamb Summit, NJ
Kris Theriault Seattle, WA
Wendy Rochman Boulder, CO
Jane Litchfield Ontario, Canada
Sue Korthauer Montgomery, TX

Visitors
Bruce Thayer Iowa City, IA
Deborah Darr Chicago, IL
Liz Gans Huntsville, TX
Lola Marshall The Woodlands

You’re invited to join us for class (11am), Lunch (noon), sleep over or full week retreat.
Here’s the schedule, click HERE to download.

Nia Wear for One Billion Rising Rockets

Nia has provided fabulous NiaWear at a “special event price” less than whole sale prices for our “flashmob” dance at the Rockets game Wednesday, March 13. Prices include sales tax.

Available for sale at NiaMoves 3:00 - 4:30pm on Wednesday during our “drop in any time practice”

Flare Pants $50 available print with black flare and black with print flare.

Red Tie me up top (can be worn 10+ ways! $50)

Red Twist Top $35

Also have Red Crop pants $50.

We have Black NiaMoves T shirts and Red NiaMoves Tanks.

Dreams Come True! Rockets Game Flash Mob

Our Houston Nia community is experiencing a rising of epic proportions.

Like thousands of others around the globe, our Houston studio, NiaMoves, hosted a special One Billion Rising (OBR) Nia class on Valentine’s Day. The response was phenomenal. Folks who were new to class and movers we hadn’t seen in years joined our regular participants in dancing for this incredible cause. We heightened awareness, raised $200, and had a great time. Most significant was the sense of belonging we created, connecting to a “body” of people who are each unique yet aligned to making a difference on the planet.

Shortly thereafter, I dreamed that we did a similar event for OBR at the Houston Rockets basketball game. You can only imagine my intrigue when I woke up the next morning to a phone call from my business partner, Kristie Bryant, saying she’d just received a cold call from the Rockets ticket sales department, asking if we wanted to buy bulk tickets to their upcoming game. Fast forward one week and my dream has become a reality!

On Wednesday, March 13th, hundreds of people will dance during the pre-game show at the Rockets vs. Suns game in Houston, TX. We have a variety of groups participating including high schools, women’s shelters, hairdressers, yoga teachers, belly dancers, hoopers, girl scouts, and churches. We’ve sold over 200 tickets and are aiming for 300! Join us as we dance to “Break The Chain”, the anthem for One Billion Rising featuring award winning choreographer Debbie Allen. If you’ve ever dreamed of your flash mob moment and helping the community, this is it!

If you are in the greater Houston area, please join us for our Rockets Game Flash Mob! EveryBody is invited to dance and/or cheer us on from the sidelines. No previous dance experience is needed.

Steps to purchase tickets in advance:

Go to NiaMoves website
Order discounted tickets for $20
Invite friends, post to our facebook, and come dance!

One Billion Rising is the largest international movement to raise awareness of the ongoing need to make this world safe for women and girls. An alarming statistic shows one woman in three, on the planet, will be raped or abused. i.e. One Billion Women on the planet are affected.

Katrine FareWell Nia Play List

Here’s the much requested playlist from “Katrine’s FareWell Nia Class.

Katrine has been visiting our NiaMoves community and Soma Ranch for 6 months. She returned to Canada this week.

Choreography was a mix of from Passion and Break the Chain (The song we are practicing for our “Flash Mob Dance” at the Rockets Game, March 13.

Why	4:54	Annie Lennox	Diva
A Whiter Shade Of Pale	5:17	Annie Lennox	Medusa
When You’re Falling	5:14	Afro Celt	Volume 3
Colossus	6:44	Afro Celt	Volume 3
Lifesong	5:17	Casting Crown	Lifesong
Why (DJ Sammy’s Mix)	7:11	DJ Sammy	Why
Downtown Lights	6:45	Annie Lennox	Medusa
Thin Line Between Love & Hate	4:55	Annie Lennox	Medusa
People Get Ready	5:20	NewSong	Best Of
Break The Chain	4:32	Tena Clark	OBR

Nia 5 Stages ~ Elisabeth shares...

In a world that constantly pulls us outside of ourselves, our healing and well-being depend on our ability to stay present within our bodies. The many stresses of being a human in these times can cause our bodies to regress to a less evolved state. When we first learn to move as babies, we integrate what doctors call our primitive reflexes, moving from a cuddly ball to our backs, our bellies, all fours and finally onto two feet.

Stress can bring children and adults back to earlier stages of evolution on this spectrum, causing challenges in coordination, endurance, balance and mental focus. The best known way to re-evolve ourselves is to learn and practice movement patterns that look like that first learning we had with gravity.

I will train with Helen Terry this Spring in Nia 5 stages because I want to stay present, and evolved, and guide others in the same. In my experience, this kind of work has the healing power of both physical and emotional therapy. I recommend this training not just to teachers, but to moving humans who want a better understanding of their senses and themselves.

So, for the love of gravity, please click here to learn more about Nia 5 stages.

See you there!

Elisabeth Commanday Swim
www.yogaisyours.com
Yogi, Teacher, Extraorinaire
Stella Community Member