What is Nia?

The Nia Technique

Nia’s philosophy is: “Through Movement We Find Health.” Nia fitness is based on the idea that exercise should feel good inside and out.

Nia is a cardio dance group fitness class that incorporates martial arts, dance arts and healing arts. As an ongoing practice, Nia promotes mindfulness, holistic fitness and well-being.

Nia empowers people of all shapes and sizes to connect to their body, mind, emotions and spirit by paying attention to sensation.

The Experience

Nia is sensational! Every Nia class guides students to mindfully focus on sensation in their body while listening and dancing to music. Each class has its own kind of magic that fosters personal creativity and expression.

Nia is practiced barefoot. Through non-impact choreography and listening to the intelligence of the body’s design, Nia delivers a holistic fitness experience. Every class is tailored and adapted to individual needs and abilities. Nia teachers are trained to show students a variety of intensity levels and ways to modify movements to safely condition their bodies.

The Purpose

Nia’s purpose is to grow a worldwide community of healthy people empowered to do great things.

We believe every person can discover, explore, unleash and enhance their individual potential to live a fulfilling and meaningful life – by engaging their senses and listening to their bodies.

Our Classes


Typically, Nia classes are 60 minutes and include a mindful intention, warm-up, aerobic conditioning, strength training, cool down and movements promoting flexibility. Nia choreography is based on 52 moves designed to exercise every joint and muscle group in the body.


Fun, non-impact, high-energy movement form conditions body, mind, emotions, and spirit. With moves and music to inspire joy, the choreography draws from a blend of dance arts, martial arts, and healing arts.

Nia 5 Stages

Re-pattern, realign, energize and condition your body, mind, emotions and spirit. Experience gentle, mindful, self-healing movement as you are guided through five stages of human development – embryonic, creeping, crawling, standing and walking. Knee Pads provided.

Nia Move I.T.

An exhilarating 60-minute cardiovascular conditioning class based on the science of hybrid interval training. You’ll shift from one move to the next every 60 seconds, progressively moving through 52 Moves. Beginners with little or no movement skill and seasoned athletes alike enjoy the benefits of isolating moves and integrating the whole body.

Moving To Heal

Enjoy soft music and easy-to-follow choreography in a supportive atmosphere of safety and trust. Personalize the movement to fit your body’s way, while focusing on pleasure, resulting in improved overall feelings of wellness, regardless of current physical/medical condition. Classes are designed to meet the needs of those diagnosed with long-term or chronic illness and mobility limitations as well as individuals with short-term personal healing goals for body, mind and emotions. Beginners are welcome.

Freedance The Divine

Move from the stillness within to outward expressions of joy and meet your divine self on the dance floor. The unique format for this class includes a balance of Freedance, moving meditation, and community connection. It’s designed for movers of all ability levels.


Sunrise Hatha Flow – A calming and dynamic morning fusion of Yin and Yang energies, intelligent sequencing of postures, alignment and slow deep breathing.

Hatha Vinyasa – Breath synchronized movement and meditation, stimulating and calming poses, and fluid transitions which energize and inspire.

Yummy Yin Yoga – Soften the joints, muscles, ligaments and access deeper connective tissue of the body in a deeply nourishing class featuring Tibetan Bowl healing, Pranayama and intelligent sequencing of Yin postures.

What our students are saying

Don’t just take it from us, let our students do the talking!

Nia has shared this awareness with me. I wake up excited to move and experience life in sensation. Nia resets me when I am off-center or bummed. My darkest times and my most joyful times are expressed in Nia. Nia is alchemy for my body, mind, emotions and spirit to transition into joy. Megan MacArthur

Nia Trainer

Exercise routines can be, well, routine. Nia breaks the mold. Minute-by-minute, my instructor leads us through a shifting pattern of movement vocabulary drawn from modern dance, martial arts and yoga. The choreography fits the music and its tempo, energy and mood. John

Nia Student

I love how Nia choreography is simple, allows for interpretation and freedom of expression, and requires no experience whatsoever. My philosophy is that fitness should be pleasurable and never feel like punishment. The only limitations on our life’s possibilities are the ones we create. Sandra Fontana

Nia Teacher

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