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

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.
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.
Warm Up – Activating the thirteen joints, the warm up prepares the body by increase heat and respiration in the body.
Get Moving – Now participants are getting more physical and increasing strength, flexibility, mobility, agility and stability by a more active body conditioning.
Cool Down – Slow down period and a great time to center, balance and harmonizing body, mind, emotions and spirit.
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.
Step Out – Stepping back into your day bringing with a positive, healthy body, mind, emotions and spirit with you.

13 Tips For Beginners

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.
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.
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.

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.

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.

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.

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.

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.

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.

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.

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!

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

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.

Video Tips

So, maybe you've been to a Nia class, but you are unsure of what some of the movements are? If so, check out the following links:

Free Dance
In Nia, the free dance is about spontaneity and emotions. Learn more about the free dance and Nia from a professional Nia instructor in this free fitness video. Featuring Donna Starnes

Palm Directions
Building arm strength through various hand movements. Featuring Carlos Rosas

Block Punch Block
In Nia, use the sumo stance to the side when executing the block punch block exercise. Learn more about the block punch block exercise from a professional Nia instructor in this free fitness video. Featuring Donna Starnes

Cross Block
The cross block, in Nia, is a physical and mental exercise. Learn how to properly execute the cross block from a professional Nia instructor in this free workout video.
Featuring Donna Starnes

Inward Block
The inward block is a martial arts move, in Nia, that's used to work out the upper body. Learn the inward block from a professional Nia instructor in this free workout video. Featuring Donna Starnes

Downward Block
Nia is a form of aerobic exercise, which incorporates various martial art techniques. Learn to perform the downward block from a professional Nia instructor in this free workout video.
Featuring Donna Starnes

Side Block
It's important to be precise, in Nia, when performing various blocks and defenses. Learn to perform the side block from a professional Nia instructor in this free workout video
Featuring Donna Starnes

Elbow Punch
The elbow punch, in Nia, is great for improving the flexibility and mobility in your lower body. Learn to perform the elbow punch from a professional Nia instructor in this free workout video.
Featuring Donna Starnes

Chop Cut
The chop cut, in Nia, is a martial arts maneuver that will help improve and strengthen your striking. Learn to perform the chop cut from a professional Nia instructor in this free workout video.
Featuring Donna Starnes

Spinal Rolls
Performing the spinal roll, in Nia, will help improve your agility and flexibility. Learn hot to perform the spinal roll from a professional Nia instructor in this free workout video.
Featuring Donna Starnes

Bow & Cat Stance
Learn the bow and cat stance for Nia exercise techniques in this free online video workout with Neuromuscular Integrative Action. Featuring Helen Terry

Nia Stances
Learn the proper stance for Nia exercise techniques. Featuring Helen Terry

Heel Lead
Nia is an aerobic exercise that utilizes the intrinsic muscles in the feet. Learn a heal lead exercise from a professional Nia instructor in this free workout video.
Featuring Donna Starnes

Front Kicks
Nia contains elements of martial arts training, such as the kick. Learn how to do a basic kick in Nia with this free aerobic exercise video from a black belt Nia instructor. Featuring Donna Starnes

Fast Clock Step
Learn the Nia fast clock step move dance exercise technique in this free online video workout with Neuromuscular Integrative Action. Featuring Helen Terry

Cross Behind w/Cha cha
Adding modern dance shapes to the cha cha step, in Nia, is a great way to tweak your aerobic exercise routine. Learn to add these modern dance shapes to the cross back cha cha from a professional Nia instructor in this free workout video. Featuring Donna Starnes

Traveling Walk w/Cha Cha
By stepping one foot forward and two steps back, learn how to do the traveling cha cha cha walk in Nia with this free aerobic exercise video from a Nia black belt instructor. Featuring Donna Starnes

Traveling w/Cha Cha
Adding modern dance shapes to the cha cha step, in Nia, is a great way to tweak your aerobic exercise routine. Learn to add these modern dance shapes to the cross back cha cha from a professional Nia instructor in this free workout video. Featuring Donna Starnes

Combo Lateral Steps
Using various Nia techniques, shape your core, strengthen your spine, and tone your legs. Learn combination Nia moves in this free aerobic exercise video from a black belt Nia instructor. Featuring Donna Starnes

Walking with Front/Back Kicks
Adding kicks to the Nia traveling walk will incorporate more movement into your workout. Learn how to add front and back kicks to Nia moves in this free aerobic exercise video from a Nia black belt instructor. Featuring Donna Starnes

Lateral Step w/Side Kick
Side kicks isolate different leg muscles than front kicks do. Learn how to do lateral step moves with side kicks in this free aerobic exercise video from a black belt Nia instructor.
Featuring Donna Starnes

Squish Walk
The squish walk is an aerobic exercise used in Nia for increasing flexibility and mobility within the feet. Learn the squish walk exercise from a professional Nia instructor in this free workout video.
Featuring Donna Starnes

Hip Circles
Move your pelvis and hips with Nia hip circles. Learn how to do hip circles in this free aerobic exercise video from a black belt Nia instructor. Featuring Donna Starnes