Nia Tips

Welcome to the tips and tricks portion of this website. In this portion you will learn techniques to increase strength, mobility and stability for body, mind and spirit. More will be added with time so please stop back to learn more techniques.

Nia Class Format – What to Expect

1. Setting the Focus and Intent – At the beginning of every Nia class, a Nia teacher will set a focus and intent for the class. This will help class participants target their attention to during their workouts. The focus/intent could be pearls of wisdom, workout tips, mental stimulation to connect to body sensations and conscious personal statements that help the participants to help coach/guide themselves during the workout.
   
   
2. Step In – Stepping into your space is a great time to let go of the day’s events. Ridding us of any distractions as participants prepare themselves mentally, emotionally and physically. 
   
   
3. Warm Up – Activating the thirteen joints, the warm up prepares the body by increase heat and respiration in the body.
   
   
4. Get Moving – Now participants are getting more physical and increasing strength, flexibility, mobility, agility and stability by a more active body conditioning.
   
   
5. Cool Down – Slow down period and a great time to center, balance and harmonizing body, mind, emotions and spirit.
   
   
6. Floorplay – This time the Nia class hits the floor and plays with space, time, and sound that stimulate the body to increase flexibility and strength through conscious movement and stretch.
   
   
7. Step Out – Stepping back into your day bringing with a positive, healthy body, mind, emotions and spirit with you.

 

13 Tips For Beginners

1. Let go of any expectations when you take a Nia class, because Nia is not like any other class you have taken. Push away any thoughts or anxieties you may have because what is great about Nia is, you do not have to be perfect and on all the time. Use your inner dialogue to coach your body to move efficiently. Above all, do not worry about discovering the moves as much as you should discover the pleasure of a Nia workout.  
   
   
2. So, it’s your first time, make your movements simple and small.  Much like yoga, ego mind should be set aside in order to get a really good Nia workout. Don’t let the ego mind get in the way of pleasure.
   
   
3. Like any other exercise, the way we move can be very taxing for our knees.  Choose preventative maintenance; lift your toes when you are in “Open Stance, A Stance, Sumo (Riding) and Bow Stance.” Pick up your feet when you move and place them in the direction you want to go.


4. There are times in Nia where we lower our bodies, sit back as if you are sitting in a chair.  Move your buttock back behind you and away from your knees.


5. Be comfortable, dress in anything that is comfortable, Nia Wear, Yoga Wear, street or exercise clothes or even a skirt promotes you adding your own signature to a Nia class.


6. Traditionally, Nia is done bare-footed, so unless you really need those shoes for medical reasons, go barefooted! It will promote a healthier more efficient workout.


7. Take it easy!  In any workout program it is suggested that when you start out, easy. The same applies in Nia, allow yourself to enjoy a Nia workout by taking it easy. You’ll find more pleasure that way and you’ll want to continue working out.


8. Listen to your Body IQ, move in a way where you do not become breathless and your body doesn’t become fatigued.  If your body says to you, “I cannot relate to this movement.” That’s fine. Adjust! You don’t have took exactly like everyone else in the room, and if you notice, everyone in the room doesn’t look alike anyways. So, just move the move according to your Bodies’ IQ.


9. Find your own groove by finding your own rhythm. By adding your own signature to the Nia Moves you will find that you are going to get a better workout and burn more calories.


10. Add emotions to your workout – Express Yourself! Nia can be an emotional release, which will invite you to let go and have fun.  Add emotions like passion, joyfulness, be jazzy and sensual, you add these emotions you are going to find joy in your Nia workout.


11. Use Belly Breathing by putting your tongue on the tip of the roof of your mouth then inhale, smell the moment, breathe it all in and push your belly out!  Then exhale, let go and push your belly in!


12. Connect to every part of your body, sense all parts of your body, treat your body as if it was your partner.


13. As with any fitness program, in order to get healthy and keep healthy you have to provide yourself with proper nutrition, enough sleep and exercise both internally and externally to feel and see the results you want.