Originally Nia stood for Non-Impact Aerobics, but over time, and with more science behind it, it now stands for Neuromuscular Integrative Action. However, perhaps the two best representations of the term are (1) its Swahili translation ‘with purpose’, because if Nia is about anything at all, it’s about giving purpose to movement, and (2) some practitioners also say that it stands for Now I Am.
Nia was designed 40 years ago in America as an alternative to the ‘no pain, no gain’ view of fitness. A then married couple, Debbie and Carlos Rosas, who were big in the Californian aerobics scene, realised that not only many of their class attendees, but also aerobics instructors, were suffering from recurring injuries, which they soon came to realise were as a result of the high-impact from their fitness practice. They took time out to research many different movement forms, before settling on 9 movement modalities* that they determined could represent the broadest spectrum of diverse movement, developing a fitness practice based on the design of the body (The Body's Way), and one that could be sustained by anyone at any age, and give our nervous system the awareness of new sensation it needs to stay healthy, and this came to be known as The Nia Technique.
Nia was designed 40 years ago in America as an alternative to the ‘no pain, no gain’ view of fitness. A then married couple, Debbie and Carlos Rosas, who were big in the Californian aerobics scene, realised that not only many of their class attendees, but also aerobics instructors, were suffering from recurring injuries, which they soon came to realise were as a result of the high-impact from their fitness practice. They took time out to research many different movement forms, before settling on 9 movement modalities* that they determined could represent the broadest spectrum of diverse movement, developing a fitness practice based on the design of the body (The Body's Way), and one that could be sustained by anyone at any age, and give our nervous system the awareness of new sensation it needs to stay healthy, and this came to be known as The Nia Technique.
The Nia Technique is a revolutionary way to get fit combining 52 simple moves from:
* dance arts: Modern Dance – expressive, creating shapes in space Jazz Dance – fun, showy, you’re the star, let your sassy self emerge Duncan Dance – inspired by Isadora Duncan – childlike, playful, free flowing * martial arts: Tai Chi – the slow dance, speed is the illusion of mastery, slowing down Tai Kwon Do – the dance of precision, precise movements that honour our personal power Aikido – spiralling harmonious movement, blending with space * healing arts: Alexander Technique – posture, alignment, movements initiated from the top of our head, finding ease and comfort through movement preparation The work of Moshe Feldenkrais – conscious sensation of movement, unwinding and reprogramming the nervous system and sensing healing by releasing deep-seated tension. “Moshe Feldenkrais described its linkage of mind and body by saying it ‘straightens out kinks in the brain.’” (Nia Text Book, Debbie Rosas & Carlos Rosas) Yoga – connection, balance, relaxation, alignment of bones to allow our joints to achieve maximum efficiency No previous dance experience required – just be prepared to have fun and to start listening to your body. And don’t worry if you think you have two left feet, or lack co-ordination, you are encouraged to move your body's way –Nia is non-competitive, non-judgmental, joyous and empowering, and brings with it a sense of community, and feelings of well-being and vitality. Nia is a unique, uplifting and transformational movement and lifestyle practice anchored in body-centred awareness. |
Nia offers holistic conditioning and a connection to pleasure – created as an alternative to the “no pain, no gain” attitude to fitness, it is designed to nourish and nurture your body now and in the future. The result is a fusion of movement styles that is more free than other cardiovascular exercises.
More than just a workout, Nia is based on bringing pleasure, joy, fun, play and health to the body through mindful movement – usually done barefoot^ to soul-stirring music from around the world – and the routines are varied. Modern and jazz dance movements may be mixed with heart-pumping kicks and punches, as well as subtle therapeutic suggestions and visualisation techniques to help develop awareness and heightened sensation. Its grounded approach maximises body efficiency and teaches us to consciously move in a gentler way. With the philosophy ‘Through Movement We Find Health’, Nia empowers people of all ages, shapes, and fitness levels by addressing the whole person through music and movement, connecting the body, mind, emotions and spirit. Follow the pleasure principle – if it feels good, do it; if it doesn’t, stop. Nia is low-impact, improves your flexibility, agility, mobility, stability, strength and co-ordination, and every movement can be adapted to individual needs and abilities. Each class brings mindfulness to your movement experience, with some of the many benefits of Nia including: improved cardiovascular health; alleviation of stress and anxiety; helping to live with PTSD and other mental health illnesses and challenges; and a general increase in well-being, leaving you feeling energised, refreshed, alive, mentally clear and emotionally balanced, and hopefully with a smile on your face! |
Images by Kerstin Grunling
Please note - all Nia teachers are licensed.
^ What Nia does, by suggesting we take off our shoes, is to connect us to SENSATION – sensation, and valuable information regarding your body, is received through the 7000 nerve endings in the soles of your feet, and these help you sense stability and mobility. Dancing barefoot will also strengthen your feet. However, if you have orthopaedic concerns, wear your shoes. You may be more comfortable taking them off after you have become familiar with the steps.
Many fitness practices ask you to conform to them – you have to ‘get it right’ to be doing it. Nia meets you where you’re at, encouraging you to bring in your personality, to infuse the movements with your unique personal style and way. Nia invites celebration of exactly who you are, every step of the way. As I like to say, there is no Nia Police!
Step into your own joyful journey with Nia, and positively shape the way you feel, look, think and live.
The video below, by Nia Australia, beautifully captures how Nia transforms lives, once dance at a time...
For 40 years, Nia has been helping people to use movement to feel better in their body. Moving to Heal is the gentler form of Nia.
Nia defines healing simply as "I feel better", and Moving to Heal is "Movement As Medicine" |
Moving to Heal classes are for those seeking a gentler movement practice, and are suitable for those returning to exercise after a break, recovering from illness or injury, living with a chronic condition, and can help deal with stress / anxiety, or other mental health challenges.
|
All of my Moving to Heal routines can be done standing, sitting in a chair, or some combination of both.
logos courtesy of Nia HQ