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Holly's Routines on NiaTV

Release Date: August, 2018

Choreography by Holly Nastasi

Album Availability:

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Release Date: August, 2018

Choreography by Holly Nastasi

Album Availability:

Download on

Focus: Movement in all directions including in-out, up-down, side-to-side, forward-back, over-under, across, around and through.  The focus of directions provides great functional conditioning by training the body to move easily in any direction. When we are conscious of our direction choices, we can maintain stability and avoid falling or loosing our balance.


Intent: To enhance our spatial awareness. Being aware of the space around us provides safety and security, enhancing our confidence and movement skill. We stay more connected to our bodies and the moment by sensing spatial awareness. Step consciously and with intent as you step into GO.

Track list:

  1. Mongolia On the Line - Eccodek

  2. Mobius - Lis Addison

  3. Power of the Hair (Ft. King Dread James) (Original Mix) - Oded Nir

  4. Impossible Love (Gino Christiano Remix) - Oded Nir

  5. In Love Again (Asi Tal Deep Mix) - Meital De Razon

  6. Midnight Snacker (JT Donaldson Mix) - Oded Nir

  7. Again and Again (Steven Stone Instrumental Remix) - Oded Nir Ft. Chappell

  8. Flutter Vision (Instrumental) - Shiny Objects

  9. Under The Spell (Luke Mandala Remix) - Kaya Project

  10. Pulses - Adani & Wolf

  11. All Our Souls (Outro) - Worthy

Release Date: December, 2016

Choreography by Holly Nastasi

Album Availability:

Download on

Focus: The focus of Bring It is Nia steps. Steps are among the tools we use to develop cardiovascular conditioning, along with the use of the three planes and the integration of the pelvis, chest, and head. 

Intent: To become sensitive to the sensations of our feet during Nia steps. Steps in this routine include the foot techniques of Toes In and Out and Parallel, Heel Lead, Stepping Back on the Ball of the Foot, Ball of the Foot and Whole Foot.

Track List:

  1. Dub Up - Deep Dive Corp.

  2. January - Silva

  3. In The Trees - Sunmonx

  4. Funkt - Spiral System

  5. The Whistler - Claude VonStroke

  6. Bring It - Pacifika

  7. The Withywood Walk - Eats Everything

  8. Boom Boom Boom (Senor Oz Remix)

  9. Okinawa - Silva

  10. About You - Deep Dive Corp.

  11. Blueprint - Bob Holroyd

Focus: The focus is upper extremities, including the shoulder girdle, shoulder joint, upper arm, elbow, forearm, wrist, hands, and fingers. We are connected to the world by the upper extremities in functional and expressive ways.

Intent: The intent is to enhance the mobility of the upper extremities so we feel better.

Track List:

  1. Healing Senses - Parijat

  2. Rhythm Is? (Marques Wyatt Mix) - Afro-Mystik

  3. Give A Little Bit More - Physics

  4. Universalfemalebreathchoir - Kiln

Release Date: May, 2018

Choreography by Holly Nastasi