About Nia

Nia® is a mindful dance fitness practice that not only conditions  your body in remarkable ways, but also conditions your mind with the creative use of music and movement.  Nia is a movement art that will elevate your movement skill by increasing flexibility, mobility, agility, stability and strength.  Nia’s unique movement style is founded in 35 years of program development, focusing on aspects of martial arts, dance arts , and  healing arts.  Nia truly delivers a holistic experience that touches you body, mind and spirit.


A Nia class follows a seven cycle program, through setting the focus, stepping in, warming up, getting moving, cooling down, floorplay, and stepping out.  The technique is founded on 52 basic moves for the base, the core, and the upper extremities. These moves are used to create the body-friendly choreography of the class.  The nine movement forms of Tai Chi, Tae Kwon Do, Aikido, Jazz, Modern Dance, Duncan Dance, Feldenkrais, Alexander Technique and Yoga, inspire the class with soft and slow dynamics, as well as powerful and playful moves.  Nia choreography blends these dynamics to create a class that offers ample movement in a state of dynamic ease.  Everyone can do Nia because the movements are so adaptable to varying skill and fitness levels.  Nia is generally done in bare feet.   Shoes are also fine.

The Nia program also includes a format called Nia Moving to Heal®.  This style class is for anyone who wants a gentler, simpler approach to movement.  Ideal and open for anyone who needs healing or rejuvenation, regardless of age or ability.  This can be delivered seated in a chair or standing, or some combination of both.  Nia M2H is ideal for seniors, those recovering from illness or injury or anyone else needing this slower approach. Other Nia program formats include Nia FreeDance®, Nia Move IT® (interval training), Nia FloorPlay®, and Nia Five Stages®.


The first principle of the Nia Technique is the Joy of Movement.  We believe movement can be pleasurable to the body, and when we move towards pleasure we move towards healing.  One of our mottos is "Through movement we find health".  There are lots of smiles and happy people in Nia classes.  Some even say Nia has changed their lives!

Nia was founded by Debbie Rosas and Carlos AyaRosas in 1982.  The headquarters for Nia Inc. are in Portland, Oregon.  Nia is taught worldwide in over 40 countries as well as online at NiaTV.fit.  All Nia teachers undergo a vigorous training program over a number of years, so you can be sure you are getting state of the art Nia classes wherever you are.  To find out more about Nia visit www.nianow.com or visit www.niaTV.fit and take a class to experience it for yourself!

"I believe Nia helps keep my body flexible and limber, benefits my mind in numerous ways, and facilitates a more even keel emotionally.  No matter how I feel when I come to class (creaky, sore, tired, sad, troubled), not long into a routine, I feel much better and find my mind has been given a welcome break from anything that might have been troubling me.  Nia helps dispel negative emotions." Mary S.