Movement is Medicine: Nia presents at the World Parkinson Congress

Last week, Caroline Kohles and I attended the 4th Annual World Parkinson Congress in Portland, Oregon.  Caroline has been teaching Nia for Parkinson’s Disease (PD) at the Jewish Communit...

Nia Dances Into Bulgaria

In 2014, when I went on maternity leave with my son, my husband (who is Bulgarian) and I moved to Sofia, Bulgaria. Being a full-time mom brought new challenges to my life, specifically in how to keep ...

How One Teacher Uses Nia in the Classroom

As I busily sharpen pencils, label notebooks and individually reflect on the names of my students in third grade, a sense of awe descends. These families are entrusting their most precious gifts into ...

Stepping Into Beginner's Mind

“In the beginner’s mind there are many possibilities, in the expert’s mind there are few.” Shunryū Suzuki As I lay flat on my back and relax into NiaStudio’s wooden f...

Behind the Scenes with Ann Christiansen

We all have those days when getting out of the house is a struggle and making it to a Nia class seems out of the question. Perhaps we have a young child at home or an aging family member we have to ta...

From Little Things Big Things Grow

Communities thrive when they share a common purpose and sense to connect and contribute. In the words of iconic Australian singer-songwriter Paul Kelly, “from little things big things grow.&rdq...

Nia Newbie

Recently, I took my first Nia class. Nia is an exhilarating, body/mind practice based on the philosophy that exercise should feel good, and movement can optimize health and promote well-being. The f...

Choosing Love: Creating a Strong Nia Community

There have been many bumps along the road in creating my Sacred Livelihood over the last 10 years, but I’ve managed because of my Nia community. They have been the wind beneath my wings, full of...

Awareness Rising

Have you ever had a moment in your life when you realized how unhappy and out of touch you are with not only yourself, but with your actual body? I was fortunate enough to have this “ah-ha&rdquo...

Reflecting on the White Belt

It is the weekend after the White Belt training that I co-facilitated with Laurie Bass in Portland, Oregon. The weekend after any training is my time to sit, feel, sense and recapitulate the past week...

Discovering Me

A Poem by Julie "Jewels" Smoot "My past does not define who I am What has happened in my past does Not define me. It has made me who I am today And leads me on a path to become...

FloorPlay Training Debuts in Germany!

By: Debbie Rosas Last week I completed the first two-day FloorPlay Training in Hamburg, Germany, with 40+ Nia teachers who were hungry for knowledge! Ann Christiansen co-trained with me and it was ...

A Veteran Finds Vitality In Nia

I have been challenged by physical and psychological issues directly connected to my service in Vietnam. My first tour 1965-1966 began when I was 17 years old with the United States Marine Corp (USMC)...

Blue Skies, Blue Belt

When is it time to take the next step? During the fall season of my 57th birthday I had been listening and dancing to the Nia routine, “Soul.” The long blond braids of its creator,...

How Nia Is Improving My Life...

On an emotional level... Nia is helping me to let go, to express my emotions, to release my anger and my nervosity and to soften my emotions. Nia is helping me to find peace within and a relaxed st...

Keeping Our Mothers' Stories Alive

Several years ago my mother gave me a gift, her diary. Curled up in a chair, Earl Grey tea (my favorite) in hand, I read it from front to back. Her gift to me was a story, and it changed my relationsh...

My Moving To Heal Experience

Moving To Heal was an exceptionally positive experience for me. I have been struggling with a left-arm injury, now diagnosed as a rotator cuff injury. I had breast cancer the year prior and had und...

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...