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What is Nia?Nia is a holistic fitness practice that allows you to tap into your creativity and discover new ways of moving.
Created by Debbie Rosas and Carlos Rosas 25 years ago, The Nia Technique blends movements and concepts from Dance Arts, Martial Arts and Healing Arts with vocal sounding and self-expression into dynamic routines set to uplifting music from around the world.
While most often practiced in hour-long classes, the true depth of the work lies in a rich body of education that develops into a powerful life practice. With a philosophy rooted in "The Joy of Movement," Nia teaches people of all lifestyles to choose Pleasure as the path toward physical, mental and emotional health.
Revolutionizing the world of fitness and wellbeing, Nia is today taught to nearly 100,000 students by over 2,000 Certified Teachers in 37 countries. With a "More-Gain, No-Pain" philosophy, Nia is suitable for all bodies, all ages, all genders and all fitness levels, delivering a fun, effective and life changing practice for all walks of life.
Helpful Nia Tips for Beginners
1. Bring a water bottle and dress to move. When you dance, wear anything that makes you feel free, comfortable and excited to move. Yoga clothing, street or exercise wear or even a skirt changes the way you move, feel and workout.
2. Go barefooted. Unless you need shoes for medical purposes, take off your shoes and let the bottoms of your feet send information back to your brain so your body can move safely and efficiently.
3. Start easy. Let your body slowly acclimate and adjust to Nia movement. Allow yourself freedom to enjoy being a beginner. Keep your interest and fascination up and your criticism and judgement down. Be gentle, be patient, and allow yourself to move through levels and stay on plateaus - this is the way to master and enjoy Nia.
4. Begin small. At first, don’t reach out, sink or rise too far. Build muscle strength and joint mobility slowly.
5. Pick up your feet. To protect your knees, don’t drag your feet. Instead, pick up your feet and place them in the direction you want to go.
6. Sit back. When you lower your body, sit back as if you were sitting down in a chair, moving your buttocks back behind you and away from your knees.
7. Train yourself. Talk to yourself like a personal trainer. Use verbal guidance to remain focused on what you are doing and how you are doing it. Push away all of your thoughts and worries as you exercise. Use self-talk to coach your physical body into moving more efficiently and sensing more pleasure.
8. Strive for balance. Don’t strain. Listen to your body’s signals and move in a smooth, relaxed way that doesn’t make you breathless or fatigued. If your body does not relate well to a movement, adjust and move within your own comfort zone to put positive, loving information into the muscle memory.
9. Find your rhythm. Get in as much non-stop movement as possible by finding your own pace. This may mean working slower and longer, rather than faster and harder.
10. Express yourself. Make the movements an expression of you - this is your workout. Express your own unique rhythm and body language and use your emotions to fine-tune your physical body. Be yourself and have fun.
11. Belly breathe. When you inhale, smell the moment, and feel your belly expand, then your ribs and chest filling. Exhale, placing the tip of your tongue directly behind your top teeth, which naturally supports belly breathing.
12. Use your whole body. Connect with every part of your body and move as if your body were your ballroom dance partner.
13. Balance your fitness program. Combine a good diet with internal and external exercises. With enough sleep, proper nutrition and exercise, you will see and feel results far beyond changing the shape of your body.
The instruction and advice presented by Nia Certified Instructors are in no way intended as a substitute for medical counseling. Please consult your doctor before beginning this exercise program.
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