The Body’s Way: 5 Reasons to Dance Nia

This article was written for and originally appeared on 

In 2010, I realized something in my life was missing, but I couldn’t get a hold on what it was.

I stopped my usual workouts at the gym and started taking some serious Pilates classes in a small studio next to my office. Pilates training works great for me as my body craves exercise and loves discipline and physical effort. I was even considering becoming a Pilates teacher when my husband and I went to see the Merce Cunningham Legacy Tour concert in Wiesbaden, Germany in May 2011. I have a ballet background and have danced and practiced yoga most of my life and I was totally inspired by the dancers, their passion, their ability to express emotions, their incredible body control and physical presence. On the way back, I realized that, in fact, dance was what I was missing and I kept thinking of how I could bring it back into my life.

Then I remembered a ‘movement’ class called Nia that I had tried in California back in 2009. The originality, creativity and physical self-expression of the discipline had enthused me in much the same way. Once back home, I started research on how to become a Nia teacher and signed up for a Nia teacher training course two months later. The further I got into the training, the more it would become apparent that although I had a dance background, I had to let go of my schooled dance moves and let my body guide me.

In other words, I had to learn “My Body’s” way.

Today I am a certified Nia Teacher and have been leading regular weekly classes and participating in creative events since 2011.


So what is a Nia class like?

Nia consists of 52 easy, body-centered moves that draw on Dance Arts, Martial Arts and Healing Arts, like yoga. Nia’s 52 moves include various steps, stances, and foot, hand and finger techniques to name a few. These particular moves, combined with a free dance element make Nia a wholesome practice that helps to bring physical, mental, emotional and spiritual well-being to students. A Nia class works through 7 cycles and is set to music varying from world music to rock and pop. No Nia class is the same and no Nia teacher is alike.  This is what I enjoy the most about being a Nia Teacher. I get to mix and match music and movement, which keeps me in a creative flow for hours while planning my classes and events.

The Body’s Way

One of the main principles of Nia is what is called the “Body’s Way”. Since everybody has different levels of mobility and stability, students are encouraged to pay special attention to their body in order to develop body awareness. At the same time, students need to recognize body sensations such as pleasure and pain. Before I started practicing Nia I wasn’t aware of my body the way I am now. With Nia, I have come to truly understand and love my body through discipline, healthy eating habits, exercise and rest.

I have learned to let go of my negative emotions and allow my body to thrive on joy, love and pleasure – all while dancing. I am wholly focused on helping others find their Body’s Way, and delight in seeing the glowing satisfaction of the students at the conclusion of each workout. Each class features a different emphasis, but it is ultimately up to the individual to follow, or to work with their own particular focus. My job is to guide students through the routine in a relaxed atmosphere with warmth and humor, while exhibiting the different energies found in Nia training.

What is your focus today – is it the joy of movement, forgetting an unpleasant thought or situation, or simply breaking a sweat? You are welcome to dance through it with other members of the non-judgmental Nia community. No dancing experience is necessary to dance your Body’s Way!

Here are my 5 reasons to practice Nia:


When we let our body guide us through movements, our inner ‘dialogue’ will naturally diminish. Just try to free dance at home without attaching to your thoughts and notice how your mind stops roaming and chattering.


Delight in your Nia teacher when she laughs and plays like a child, then follow her lead. Express your personal power by doing arm blocks, chops, and kicks…all while releasing negative emotions in a fun and playful way.


The playfulness of Nia helps to relax your body as you let go of your emotions. This allows you to recharge and rebalance, which in turn helps you to accomplish more in your daily tasks.


Choose your intensity level from 1 to 3, and shape your workout according to your own needs. Sense your own energy of “now” for achieving the best results. If you feel like having an athletic workout today, stick to level 2 and 3. If your focus is body awareness, use level 1 and 2. Your teacher will suggest all three levels in the class.


Have you heard of catching flies, creepy crawlers, and claw hand or spear fingers? These are Nia moves that train the small muscles in your upper extremities. I personally practice these everyday because I spend way too much time on my Mac using repetitive movements. Essential…

Nia is like chocolate – it’s hard to describe, you just have to taste it.


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