In order to recognize small changes in effort, the effort itself must first be reduced. More delicate and improved control of movement is possible only through the increase of sensitivity, through a greater ability to sense differences.” ~ Moshe Feldenkrais


Nia is a dynamic and fun movement, a cardio-dance workout and lifestyle practice grounded in body-centred awareness based on the intelligent design of the body.
Blending the latest mind-body science with ancient wisdom, Nia inspires and educates you to move and live with embodied Joy.

Offering a connection to pleasure, Nia is designed to nurture, condition and nourish your body and soul now and into the future.

Inspired by the dance arts, martial arts and healing arts, Nia promotes fitness-dance, mindfulness, neuroplasticity, self-healing, and the best of all, Nia is Fun.

Nia takes a holistic approach to wellness – classes are a rich experience for the whole body, engaging everything from the larger muscles of the body right down to the fingers and toes.

The practice blends nine movement forms that give you a sensory taste of each one, a feeling for its chemistry: Tai Chi, Aikido, Tae Kwon Do, Modern Dance, Duncan Dance, Jazz, the work of Moshe Feldenkrais, the Alexander Technique and Yoga.

This unique blend helps you to balance the feminine with the masculine, the precise with liquid fluidity, the powerful with the yielding. By blending various movement forms, we are able to express and explore different aspects of our physical, emotional, and spiritual selves. These forms of movement connects us to variety of energies, our breathing, and our personalities which together keep the body vibrant and healthy, and allow it to move freely and enjoyable.


Nia Experience

A classic Nia class is barefoot , sensory-based, cardio movement class set to an eclectic mix of global music.

We are barefoot to ensure that we are ‘grounded’. The technique of grounding, also known as ‘earthing’, is simple; we move and walk barefoot to ground with the Earth. This simple practice brings health benefits; scientific theory is that our body absorbs negative electrons from the Earth trough the soles of our feet.

Classes are a unique blend of both freedom and form. They are crafted using 52 foundational moves that provide whole body conditioning in harmony with the body’s natural design and optimal functioning. Using the core element of self-expression and exploring the movement in our own bodies, classes are adaptable for all ages, genders, bodies, and fitness levels, even for those with physical limitations.

Every person can explore, discover, unleash, and enhance their individual potential to live a healthy and meaningful life by engaging their senses and their bodies

How does the Nia experience differ from other “mind-body” programs?

Everything in Nia is experienced, perceived, and processed through the body.

A classic Nia class is barefoot , sensory-based, cardio movement class set to an eclectic mix of global music.

Nia uses:
  • The Body to develop Sensory wisdom.
  • The Mind to imagine, visualize, focus, witness and direct attention.
  • The Emotions to personally express and engage the individual withactivity, and creating the coupling effect needed to trigger the mind-body connection.
  • The Spirit to inspire us and honour the uniqueness of each individual.

Nia uses sound and emotion to condition the body and nervous system. We join muscle movement with introspection, intention, visualization, imagery and expressiveness. Nia’s teaching style emphasizes internally directed guidance, and uses sensory language and friendly, low-impact choreography that is adaptable to individual abilities and needs.

We move through seven cycles in each class;
  • Setting our focus and intention
  • Stepping IN to leave distractions behind
  • Warming up the body
  • Moving the body
  • Cooling down
  • Floor play
  • Stepping OUT

In Swahili, Nia means ‘Purpose’- that is how Nia teaches people to move. Every activity we do in class has an intention behind it. In each class we set a focus with an intention.

Our focus which then we integrate in to our daily life. Therefore, it becomes a purpose, a life style.

Our focus is where we place our attention and the intention defines our desired outcome, which directs our life-force energy. Integrating this intention into our daily lives becomes our purpose, a part of our lifestyle. This purpose guides us to live into our greatness, brining our unique gifts to fruition.


  • Improves mental clarity and emotional balance
  • Feelings of wellbeing and connectedness to self and community
  • Alleviation of stress, depression and anxiety
  • Weight management and fitness
  • Increased levels of agility, flexibility, strength and mobility
  • Cardiovascular health
  • Improves circulation and hearth health in a way that’s easy on the body
  • Develops grace, power and muscle tone
  • Improves posture, balance and stability
  • Induces relaxation and reduce stress
  • Strengthens the nervous system
  • Improves focus and concentration
  • Fosters creativity, confidence and self-expression
  • Great fun!!
  • Transformational

The co-founder of Nia

Nia was created by Debbie Rosas and Carlos Rosas in early 1980s as an alternative to the ‘no pain, no gain’ attitude to fitness. Since then, Nia is a thriving global community, life style practice and business supporting approximately 2,500 licensed Nia teachers across 45 countries

Nia stands for Neuromuscular Integrative Action, or other word, Neuromuscular Integrative Functional Movement.

Give yourself a sensory journey and STEP IN to allow yourself to change your relationship to your body!



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