Nia - Class Description
Nia is a personal growth, body-mind-spirit fitness program. It is a “living system” that works with the natural wisdom and intelligence of the body, mind, spirit, and emotions. 
Nia supports the Pleasure Principle: If it feels good keep doing it, if it hurts, stop! The blueprint of Nia is practical, experiential, and focuses on internal guidance to change and develop awareness. Process-oriented, the Nia format is user-friendly.
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Nia – stands for Neuromuscular Integrated Action. An integrated holistic movement class that empowers students and teachers to make their own movement choices by offering students a flexible structure. All movements can be personally modify and preformed at different levels of intensity to suit each individual’s needs. Nia combines a diverse blend of Eastern and Western movements, concepts and philosophies from the worlds of the healing arts (love), martial arts (mindfulness), and dance (technique).
Nia reaches people emotionally, in their hearts, motivating them to get fit and healthy by creating a deep personal desire to explore their potential and love their growth. Fitness, health, well-being, and self-love naturally result from the Nia experience.
What makes Nia so innovative is its unlimited adaptability. Not only can people of all kinds participate, but a wide range of therapeutic, wellness, self-growth and educational models can effectively integrate Nia.
The Benefits of taking regular Nia classes
When you embraces an active healthy lifestyle you will increased your levels of fitness, health, and well-being… Not only in your body, but also within your mind, your emotional being, and your spirit. Nia is a unique fusion fitness practice that provides benefits in all these areas. It is easily learned, easily built upon, and a joy to practice throughout all stages of life. Some of Nia’s other benefits include:
• Cardiovascular conditioning
• Body mind spirit integration
• Increased grace, flexibilty, agility and mobility
• Improved strength, alignment and muscle tone
• Greater energy, stamina and endurance
• Improved self esteem
• Increased vitality
• Increased creativity
• Alleviation of symptoms of depression, anxiety, and stress
• Weight management
• Improved circulation
• A stronger immune system
• Increased calm and relaxation
• Greater balance, centering and grounding
• Improved digestion
• Improved sleep
• A positive and pleasurable relationship with your body
Do you want to TRY a FREE Nia Class?
Simply print our Free Nia Class Invitation and let us know when you will be joining us to EXPERIENCE The Joy of Movement!
Tips for Nia Students
- Wear cool, loose fitting clothing
Exercise or yoga clothing, leotard and footless tights, full skirt, shorts or anything that makes you feel comfortable and free to move.
- Go barefooted
The bottoms of your feet sense the ground and send information back to your brain so your body can effectively compensate and adapt. For your safety, take off your shoes or wear soft-soled shoes, such as gymnastic shoes.
- Start easy
Follow “level one” movements, or focus only on the leg motions, adding arm motions when you are ready. Build intensity gradually. Let your body slowly acclimate and adjust to Nia movement. Allow yourself the freedom to enjoy being a beginner. Nia is different; it is meant to teach you about you, physically and emotionally. Keep your interest and fascination up and your criticism and judgment down. Be gentle, be patient and allow yourself to move through levels and stay on plateaus. This is the way to master and enjoy anything!
- Don’t force a motion
Don’t strain. Strive for a balance between control and relaxation as you listen to your body’s signals. Move in a smooth, lightly 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 challenge and comfort zone. This puts positive, loving information into the muscle memory.
- Get in as much non-stop movement as possible
Find a rhythmic, easy pace, working slower and longer rather than faster and harder.
- Make the movements an expression of you
This is your workout. Express your own unique rhythm and body language through the Nia Technique. Your emotional body will help to fine-tune your physical body, and vice versa. Be jazzy, luscious, lyrical, snappy, or sensually smooth. But most of all, passionately be yourself and have fun!
- Use “belly breathing”
As your body opens, inhale. As your body closes, exhale. When you inhale, first feel your belly expand, then your ribs laterally expand, and then your chest and clavicle rise. Exhale to contract your abdominals and to round the spine. Let go freely with hearty “Hai” exhalations to tone your abdominals and protect your back during kicks and punches. Breathing is one of the most effective ways to strengthen and relax your body, mind, and spirit, so don’t hold back!
- Move the way you walk – by using your whole body
Lead with your heel when stepping forward or to the side, gently rolling onto the ball of your foot and then pushing off to change directions. Step back onto the ball of your foot, keeping your knees soft and your heel high as you lower your body weight to a point of comfort in the muscle and joint. Avoid stepping back with a locked and rigid leg.
- Keep your spine lengthened
Stay upright, from the crown of your head, down through your spine into your tailbone. Imagine a tiny weight at the end of your tailbone and a ray of light streaming upward through the crown of your head. Always let your spine remain soft and flexible, like a willow tree. Eventually you’ll learn to move from the energy centre of your body, which is two inches below your navel.
- Use your arms to express your feelings, emotions, or mood
Using your arms can elevate heart rate, so be careful not to overdo it. To maintain comfort, work in a range of motion that allows you to feel balanced and in control. Generate arm movements from the core of your body and keep your joints relaxed and fluid to obtain definition. If you feel tension building in your shoulders, shake out your arms and hands to release the tension. Add your arms back into your movement when you feel ready.
- Draw your knee up toward your chest before you kick out
Always kick at a level where you can lengthen your spine and maintain control, comfort, and balance. Feel for a stretch along the back of the leg and spine as you kick.
- Protect your knees
On sinking motions, periodically lift your toes to keep your knees safely aligned over your feet and to keep your calves engaged. As you lower your body weight, feel your buttocks naturally move back behind you to avoid pressing your knees to the front.
- Take at least four classes a week
To obtain cardiovascular benefits the American Council on Exercise recommends that you work within your recommended target heart-rate zone for at least 30 minutes, four to five times a week. If it is difficult for you to get to four classes a week on a regular basis, use the Nia companion DVD workouts at home. DVDs can be ordered at www.nianow.com
- Combine a good diet with internal and external exercise to balance your fitness program
With enough sleep, proper nutrition, and exercise, you will see and feel results far beyond changing the shape of your body. Reducing the amounts of salt, sugar, fats, red meats, and refined and processed foods will cleanse your body and strengthen your internal fitness. Having healthy organs and a system that functions optimally will give you more energy to do everything you want. Your skin will glow, you will sleep better, your cells will be nourished, and you will feel excited about living!
Get the Most from YOUR Nia Experience!
