Eat, Dance, Shine

Ever since I studied Biology in High School I have been fascinated with the human body and how to stay healthy. This led me to my first degree in Physiology and Biochemistry, and then on to a M.Sc in ...

The Joy of Tweeting

When I first joined Twitter in 2009,  I had NO CLUE what it was or how to use it.  It seemed like a confusing and disconnected space. Back then, there was no pleasure,  only&nbs...

How My Purpose Helps Me Manifest

pur·pose noun : the reason why something is done or used : the aim or intention of something : the feeling of being determined to do or achieve something : the aim or goal of a person : wha...

Love Your Body, Love Your Life

“Love Your Body, Love Your Life” is one of Nia’s mottos. Nia as a lifestyle practice is a way for me to move through life, choosing wellbeing in body, mind and spirit. As I continue ...

Nia Brand Book is Here!

We are excited to bring you the Nia Brand Book! This presents the purpose, philosophy and meaning that drives the Nia brand and Nia programs, services and products. Although our brand, philoso...

Getting Fit With Nia

Do you ever struggle to explain ALL of the physical benefits of Nia? Unique to each individual is the Nia class experience, and putting to words WHY our bodies feel so good, can be difficult...

Womanhood Wisdom

By: Debbie Rosas, Nia Co-Founder To me the wisdom and gifts associated with being a woman are a constant process of trial, error, and forgiveness. I had to learn to embrace my own femininity, not j...

The Healing Power of Nia

I am a Navy Veteran, Women’s Veteran Advocate, photographer and author that has been on a healing journey for a long time. I have tried many different ways to heal Post-Traumatic Stress. Earlier...

Choosing Exercise to Better Your Brain Health

Exercise is widely accepted as an activity to control weight, fight disease, improve mood, and boost energy, but what exercise is best for your brain? Two new studies look at different types of exerci...

The Path of Least Resistance

The mind plays an important role in everything we do. The mind can help or hinder us. It can distract you, take you out of an experience or be used to take you more deeply into your body. In Nia we te...

Nia and Medicine: A Harmonious Blend

By: Skye O'Neil PA-C As a Physician Assistant with extensive training and experience in Hospice and Palliative Medicine, I am invited each year to join a group of Palliative Care Clinicians in ...

Nia Trainers Share the Joy!

By: Nia Co-Founder, Debbie Rosas What a great way to step into 2016! Last week the Nia Training Faculty came together for their very first Trainer’s Summit. What is a Trainer’s Summit? ...

Accepting an Uninvited Guest in My Body: Parkinson's

By: Shannon McGuire I have lived with Parkinson’s Disease for over 10 years, yet I am living proof that there are multiple benefits from dancing for those suffering from neurodegenerative dis...

Exploring Nia For Singers

One year ago, I took my first Nia class. Nia entered my life at a time of great need. As a 20 year-old, musician and student I had entered into a pattern of self-doubt. I was disconnected from my body...

Dancing With Dystonia

In September of 2015 I was invited to teach a Nia class at the National Spasmodic Torticollis Association Conference, also known as NSTA. The NSTA Conference is a gathering of doctors, pat...

New Year - Better You!

Are you going to make a New Year’s resolution this year? If you’re like me, resolutions often bring to mind failed attempts at dieting and fruitless commitments to unachievable goals....

A Time to Manifest Your Desires

By: Nia Co-Founder, Debbie Rosas With a week full of solstice and holiday festivities, I am feeling the transition of the season and preparing to move from 2015 to 2016. One way I do this is to be ...

Building from the Base: Rehabilitating My Brain with Nia

In learning Nia choreography, we are taught to start with the base of the body, move to the core, and then add in the expressive upper extremities. No matter how intricate or beautiful the arms, if th...

Soup's On: Why Eating Seasonally Is Good for the Body

By: Sarah Love Fall is on and winter is upon us! Our bodies crave to be warm when temperatures cool. We wear more layers of clothes, burn fires and eat hot foods. Ayurvedic and Chinese medicines ad...

They Dance For Themselves: A Poem Inspired By Nia

Evening in the Gymnasium by: Alan Robert Proctor You think the women dance for you, Casanova. You think the hip-hugging skirts flounce for you, gyrate for your gaze, sway to tantalize. You wo...

Living in Gratitude

Gratitude. We hear this word thrown around frequently, especially when Thanksgiving sneaks up on us here in the U.S.A. And yet, it’s easy to get swept up in the holidays with family and fri...

Transforming Fear Into Hope

Today is my second birthday. Not really, but sort of.   Two years ago, I had brain surgery. I have epilepsy. Things were not looking good.   My neurologist, at the time, invited me to ...

Fitness Predictions 2016: Mind-Body is Here to Stay!

Here we come 2016! We are nearing the end of 2015, and the fitness industry is predicting fitness trends for the upcoming year. At Nia, instead of following the trends, we choose to follow the sens...

The Hands That Touch The Earth

By: Nia co-founder, Debbie Rosas How often do you really feel your feet? Can you sense the soles of your feet and each individual toe on the ground? Do you workout to condition and strengthen your ...

Global Mala Project Manila: Nia Fuses Into Yoga Event

Nia is in its third year of participating in the Global Mala Project Manila – and continues to keep growing! Three of the four Filipino Nia teachers (the 4th was in Portland for the Black Belt...

Starting Over: Dancing Nia Through My Seizures

Sometimes life invites us, or forces us, to begin again. In these moments, Nia has become my chosen practice for starting over. I came into Nia reluctantly. It was 2008, and I was an overly busy ...

The Biology of Breathing | Body Education

Your body is an amazing, breathing organism! Every day you move through the world maintaining the constant, vital cycle of inhaling and exhaling air. The importance of breath - the way you breathe - t...

Thrive! Take a Dance Break

By Nia co-founder, Debbie Rosas   Manage your daily actions and feelings with movement and you can thrive! Dancing Through Your Life means turning every move you make into something that...

Dancing Through Motherhood

Pregnancy is a uniquely magical and moving experience! Each journey is filled with its own joys and struggles, from back pain and stretch marks to celebration and glowing smiles. Embrace the changes a...

Thank You Body

Standing by the ocean, with the wind and spitting rain hitting my face, a huge smile crept across my lips. In typical coastal Oregon fashion, my shoes and pants were soaked, my face was dripping wet...

Become Your Own Success Story

Many of us dream to live a life where we are expressing our highest potential. A key to achieving this dream is integrating beneficial lifestyle practices and habits into our day-to-day living. Chec...

Dancing on the Earth

A blog by Nia teacher, Wendy Roman When I first opened my dance studio, Rhythmwood, in 2012, I had no idea there would be so many wonderful events taking place here. I have received so much joy in ...

The Power of Laughter

Want an easy and natural way to feel better? Try this! Lay down with your back flat on the ground, nose pointing up to the sky. Place both palms on your belly button and take a deep breath into you...

As If | #nianow

A blog by Nia teacher, Beth O’Neall. When I first started dancing Nia, I wore a large black cotton t-shirt and baggy purple pants. I wore this to every class, three times a week, for months. ...

3 Mindful Tips to Improve Your Fitness Plan

Is your fitness regime conditioning your whole body? Cardio and strength training fitness is in, and many of those programs pride themselves on providing training that conditions the entire body. I...

Dealing with Healing | Touched by a Dance, the Dance of Life

Exercise came early in my life. As a young girl I participated in competitive gymnastics, and later, skiing, running, aerobics, lifting weights, and smearing myself with oil to compete in bodybuilding...

5 Must Dos Before Summer Ends

Summer is meant to be a time to relax, revive, and rejuvenate ourselves. As summer transitions into fall, many of us are left wishing we did more. Between a plethora of activities and obligations, t...

Improve the Quality of Your Life!

Many of us live a life where productivity and efficiency are valued and celebrated. With our phone at our fingertips we connect with others, promote ourselves, and stay up-to-date on the latest news...

#IAmMovement | Join Us!

Post and share with the #IAmMovement project! Tell us who you are and why you move! The beauty of Nia is that it reaches into the hearts of people, places, and cultures around the world. We sh...

My Way is the Nia Way

I cannot always put my finger on exactly what it is that makes me smile in a Nia class. But as soon as I begin to move, as a teacher or a student, something inside of me starts to flow, and I feel t...

Nia 4 Teens

The careless summer days, the pressure of high school, the awkward clothing choices…the teenage years. Sound familiar? Many of us have fond and not so fond memories of our adolescent years. A...

5 STAGES in London + Austria

A Journal From Abroad by Laurie Bass, Nia Training Faculty I love sharing the power and potential of moving the Nia way – a way that honors the intelligent design of the body, a way that natu...

Nia Philippines Jamming With 193 Participants!

Despite it being a gloomy and rainy Saturday afternoon on July 18, we were in high spirits as we prepared to provide a beautiful Nia experience for 193 participants (YES 193!!). We headed over to Copy...

Finding Positivity

Do you ever find yourself lost in a stream of judgement and criticism - negative thoughts that flood into the winding trail of our mind? Of course you have! But never fear! YOU can change the downward...

Barefoot Free: The Art of Health Through The Foot

Our feet get put through the grinder of life. We use them 24/7, whether exercising or simply walking. We easily forget how vital they are to us, and how crucial it is to sustain the health and happine...

4 Reasons To Take a Nia White Belt Training

Tap into your highest creativity and knowledge through movement! Take the Nia White Belt training and dive into an experience all about YOU and YOUR body. More than a fitness class or instructional ...

A Letter To My Body

Dear Body, You have my attention. After days of laying in my sun-heated room, fan blowing, blankets astrewn, staring at my ceiling, I want you to know I hear you. I am fatigued. I feel weird, off. ...

Music Edition! TEDWomen 2015 - Part 4 l A Debbie Rosas Journal Entry

Debbie Rosas shares the music edition of her #TEDWomen2015 journal entries, in which, she highlights three stand-out female performers including Bela Fleck and Abigail Washburn, Somi, and Gina Loring....

3 Tips for Prioritizing Positivity

Your joy and happiness begins with a choice. Lahnna Catalino, Ph.D., recently published an article on the Berkeley website: Greater Good: The Science of a Meaningful Life, discussing the power of posi...

Finding Wholeness Through Nia

Nia teacher, Mandi Degner, knows the tiring battle against the debilitating power of physical and mental pain all too well. And now, after overcoming her personal battle with PTSD and anorexia, she is...