52 Nia Moves

The Fifty-Two Nia Moves
Nia has the following 52 moves that are included in Nia routines
allowing participants to move all the various joints and muscles in the body.

Click on the moves that appear blue to go to my blog where there is a description on how to do the move. Some moves have more than one post!

In The Nia Technique Book the description of the moves begins on page 108.


The Base

1. Heel Lead
2. Whole Foot
3. Ball of the Foot
4. Relevé
5. Rock Around the Clock
6. Squish Walk
7. Duck Walk
8. Toes In, Out, Parallel

9. Closed Stance
10. Open Stance
11. “A” Stance
12. Riding (Sumo) Stance
13. Bow Stance
14. Cat Stance

15. Sink and Pivot Table Wipe
16. Stepping Back onto the Ball of Your Foot
17. Cross Front
18. Cross Behind
19. Traveling in Directions
20. Lateral Traveling
21. Cha-Cha-Cha
22. Slow Clock
23. Fast Clock

24. Front Kick
25. Side Kick
26. Back Kick
27. Knee Sweep


The Core

28. Pelvic Circles
29. Hip Bumps

30. Chest Isolations
31. Shimmy
32. Undulation
33. Spinal Roll

34. Head and Eye Movements

The Upper Extremities

35. Blocks
36. Punches
37. Elbow Strikes

38. Touching
39. Fist
40. Pumps
41. Strikes
42. Chop Cut
43. Webbed Spaces
44. Palm Directions

45. Finger Extensions
46. Finger Flicks
47. Creepy Crawlers
48. Spear Fingers
49. Catching Flies
50. Claw Hand
51. Power Finger Crossover
52. Balance Finger


All of these moves are described and pictured in The Nia Technique book. You can purchase the book through NiaNow.com. Or you may contact me 408-564-2649 / terre@helpyouwell.com if you have questions.


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Raw chocolate cream pie recipe

Sent from my iPad

Begin forwarded message:

From: bobiczt
Date: June 6, 2017 at 5:57:40 AM EDT
To: Teresa Bobicz <tgbbob>, bobiczt
Subject: Raw chocolate cream pie recipe

Raw chocolate cream pie recipe

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Vegan Poppyseed Dressing

From: Bobicz, Teresa
Sent: Friday, June 02, 2017 6:43 AM
To: Bobicz, Teresa <tgbbob@med.umich.edu>
Subject: Vegan Poppyseed Dressing


Electronic Mail is not secure, may not be read every day, and should not be used for urgent or sensitive issues

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Mock Tuna Chickpea Vegan Sandwich Spread




· 1 can chickpeas (garbanzo beans) (15 oz)

· juice of 1/2 lemon + some zest if you like

· 3 – 4 tablespoons hummus or white bean hummus (vegan mayo is great too)

· 1/2 cup celery (about 2 small stalks, leaves ok too), chopped

· 1/2 cup red onion (about 1/2 small), chopped

· 1/2 teaspoon garlic powder

· himalayan salt & cracked pepper to taste

· dash of cayenne, optional

· 6 slices whole grain, sprouted whole grain flourless or artisan bread, to serve

· leafy greens, to serve

· nori sheets, to serve (optional)

Other optional ingredients:

· crushed nori sheets or dulce

· 1 tablespoon chia seeds or hemp hearts for some omega 3 & 6

Drain and rinse beans, place in medium size bowl and roughly mash with back of a fork or potato masher until desired consistency, I like mine a little chunky. Add rest of ingredients and mix well adding any extra ingredients you like. Alternately, you could use a food processor starting with the beans, pulse a few times…add remaining ingredients pulsing again a few times until desired consistency.

Serve chilled or at room temperature on bread of choice along with some leafy greens and the optional 1/4 sheet of nori. You can also serve on bibb or romaine lettuce like a wrap instead of using bread for a gluten free meal like shown below. Also, try serving this with sliced fresh scooping veggies like cucumber, red bell peppers, zucchini, etc.

Salad serves 3 generously. Store any leftovers in an airtight container in fridge for up to 6 days.


Electronic Mail is not secure, may not be read every day, and should not be used for urgent or sensitive issues

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Vegan No Bake Cherry Fruit Crisp

Sent from my iPad

Begin forwarded message:

From: Namely Marly <marly>
Date: May 27, 2017 at 8:01:59 AM EDT
To: Teresa <bobiczt>
Subject: Namely Marly Weekly Update for 05/27/2017
Reply-To: Namely Marly <marly>

Namely Marly Weekly Update for 05/27/2017

Here’s an update from the Namely Marly blog…
View this email in your browser
Namely Marly
Hi there Teresa,

Here’s what’s going on at Namely Marly this week:

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Potato and Cauliflower Curry (Aloo Gobi)


Sent from my iPad

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Tempeh and Grape Salad

Sent from my iPad

Begin forwarded message:

From: Teresa <bobiczt>
Date: February 9, 2017 at 10:44:38 AM EST
To: Teresa <bobiczt>
Subject: Tempeh and Grape Salad

2 c. cooked chicken, chopped
1/2 c. seedless grapes, halved
2 stalks celery, chopped fine
1/4 c. chopped almonds (other nuts may be used)
1/2 c. real mayonnaise
2 tbsp. orange juice
Salt and pepper to taste

Combine chicken, grapes, celery and nuts. Mix mayonnaise with orange juice and fold into salad mixture. More mayonnaise may be added if needed. Season to taste. Makes about 3 1/2 cups.

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