Nia | A sensory-based movement practice that leads to health, wellness and fitness

Diary of a Nia Trainer

Reflections, gems and pearls of wisdom on the road with Nia.


Touch.In a world of mediated, meaningless, "stolen" sensations, the Sensation Science of Nia offers us a direct and meaningful experience of reality, an experience that is becoming increasin...

Feel Good, Look Good - 7 Simple Steps

Stress and anger can lead to ill health. Love and positive relationships not only add to our quality of life, they add to our longevity as well.

5 Ways Nia Workouts Boost Your Brain Power

What if there was a workout that conditioned your body and your brain? Good News! Dancing Nia makes you Smarter!

Still Dancing at 100 Years Old!

Her key to staying young? "...if you're dealing with creative work you're doing something new all the time." --Eileen Kramer

Stop the Pain!

Fed up with exercise-related injuries and goal driven workouts? 10 ways Nia differs. How does your exercise class compare?

5 Simple Tips to Feel Better NOW!

Feeling Tired, Overwhelmed or Overloaded?Being stressed-out takes a toll on our health. Sure you’d like to take up a meditation practice or exercise more often, but who has the time? We all fee...

Listen to Debbie Rosas Speak at Body Intelligence Summit 2015

The body's way provides us with a universal map we can use to dance while respecting the design and function of the body. Learning to listen and read the body comes from recognizing the unique voice o...

Committing to Resilience

Resilience is never about always feeling positive, strong and able.  Resilience is feeling all of those tough emotions, falling, hurting... and getting back up again.In the past year, there has b...


Dancing Nia to Jana’s music is a recipe for pleasurable living! Jana is a multi-platinum songwriter, and more importantly, her music inspires my heart. Her music conveys a message and it has alw...

We Are All Connected!

Making heart connections, through Nia, with ourselves and others, including those living with trauma or conditions like Autism, Alzheimers and Dementia.

Change Up Your Moves to Build Up Your Heart

Are you giving your heart the variety it needs to deal with daily dynamics, stress and change?

Change Up Your Moves to Build Up Your Heart

Are you giving your heart the variety it needs?

To Mirror or Not to Mirror….. two Nia pioneers weigh in

I think there are gifts to be received from both situations, mirror and no mirror, and much will depend on one's strengths, weaknesses and tendencies as a teacher. I have taught in both. I st...

A Precious Moment

Seriously, from the depths of my heart, thank you for helping to save my life. Oh, and the cats are grateful...

Enrich Your Day with 7 Simple Little Steps

In life, everything you do counts, even the small things. These seven steps are small, conscious acts that you can do daily to help you manage the business of making your body and life more enjoyable. And, you already know them!

Strong, Beautiful Legs Without Tedious, Repetitious Exercises?

One of the things that changed my approach to movement and helped me create Nia was the idea that movement could be experienced in a whole new way. That maintaining ground contact

Nia is a synonym for Magical!

These synonyms for 'magical', sum up Nia nicely, don't you think? extraordinary, remarkable, exceptional,outstanding, incredible.....

Feel the Magic!

Tap into the magic of Life happening all around us. Create a magical mood anytime and anywhere, with music from the newest Nia routine Magic. Just released for 2015.  With upbeat rhythms and intr...

Nia Toronto ~ Voices of a Community – Inspiration, Collaboration, Celebration

At Toronto World Pride 2014. Nia teachers and students brought our joy and passion to people from all over the world, sharing Nia in a colourful and exciting way.“Isolate, in order to integ...

Creating ‘Cosmotion’

In December 2004, I opened my movement studio in a small town called Ventura.  At the time, I was a Nia Blue Belt Instructor with three years of teaching experience. I also had a whole load of en...

Manifesting Healing

When first diagnosed with the movement disorder Cervical Dystonia (also known as Spasmodic Torticollis), I didn't know how to relax my body.  As my upper torso torqued to the left, my entire ...

Making A Difference

Love is emotionally healing, comforting, and physically transformative. Pleasure is nourishment for the body, mind, and spirit. Both are offerings your body makes available to you.

Finders Keepers

A consistent word in each story is “love,” which is why I believe people come to Nia and stick with it.

Meet Your Future

Solving one of the world’s toughest health challenges is easy when you learn to say “yes” to pleasure and “no” to pain!

No One Gets There Alone

Next time you feel you “can’t,” close your eyes and take a deep breath; the gift of power just might sit quietly on your next breath.

All Good Things Come Together ~ Music, Movement, Magic ~ You belong

If you believe that by helping people say, “yes” to pleasure and joy, you can help them achieve a healthier, more meaningful and rewarding life -- Now is the time to act-- Take advantage o...

62 Going On 45-Years-Old

Randee Fox, Nia Faculty and Nia & Horses Trainer receives a gentle massage from her horse Caanie during the July 2014 Nia & Horses® Training.

I Could Not Have Done It Without Nia

Several weeks ago, I participated in a charitable event for Giordano Dance Company called "Dancing With the Stars."  Five men and 6 women paired with professional Giordano dancers, and ...

Planting and Growing Nia in China

From the development, combination of movements, musical rhythm,and soul art, to the movement conditioning, Nia really takes me afar physically. It is as enjoyable and relaxing as anything can be. It o...

This little Piggy went "Aaahh!"

Good Morning America, over 800 newspapers and magazines, including Harper’s Bizarre, Self, Shape, and the New York Times know power when then see it, which is what they saw in Nia as a revolutionary barefoot workout.

A Holistic Approach to Fitness

A Nia workout is a whole new philosophy—instead of “working out” you’re “working in!”

It’s All About Choice

Sensing is how we learned to move, stand up and walk; to trust ourselves, the world, and people. Sensing came before conscious thinking.

You Were Born A Sensation Scientist

I believe we are born Sensation Scientists. Born into an extraordinary body designed to get us to pay attention and listen to the sensations of pain and pleasure. A body designed to function best by saying, “yes” to pleasure, and “no” to pain.

How Clean Is Clean

One of my mom’s friends gave me the best sanitizing advice ever: always carry your old perfume with you and use it to sanitize public toilet seats. I do. Actually, I even do this in my friends' homes.

The Power of Touch

Touch, it’s unnerving, at times scary, healing, and one of the most important things you can do to sustain a healthy relationship. “Touch is the first language we learn and remains our richest means of emotional expression throughout life.”

Grab the Vibration

Listening to healing sound vibration naturally alters the vibration of consciousness in ways that reduce stress, and leave you feeling peaceful, centered, and energized.

Mother Nature's Call


Entertaining Your Skin

I slough, buff, brush, cleanse, tone, and moisturize, but despite my best efforts, there are some things my skin is just going to do, like sag. Why? Because skin loves to grow. It doesn’t seem to matter how educated I am, or what my financial or social status is, my skin is going to grow!

Dancing Through Hip Surgery

In this story, I'd like to share something very important about Nia, especially for instructors. I'm a black belt from Chicago and have been teaching five classes a week since 2002. On June 21...

An Open Letter to My Nia Teacher - Michele Kaye

It's particularly good for the morale, when women have been through undermining and dispiriting times, as it allows for a quintessentially feminine expression in a supportive environment.

Grab Your Spirit

This month, we’re featuring Nia Sounds from the workout Unplugged. What’s the sound? Beat and rhythm, the perfect vibration to grab your spirit and get you moving from the ground up. Liste...

Rhythm and Beat

Nothing quite matches the moves that come to life when the simplicity of sound comes from the voice of the drum. Primal, captivating, stirring; drumming is the universal language of life. MOVE OF THE MONTH: UNDULATION

Who do you nominate for Nia Student/Teacher/Trainer of the Year in 2014?

Help us celebrate people who deserve to be honored for their greatness. Who do you nominate?

A Hero for Social Change: Sarah Ramirez, Nia Black Belt

Sarah Ramirez, Nia Black Belt, is a Sacred Athlete among us, inspiring many with her passion and vision for change in Tulare County, CA. Sarah has been spotlighted through CNN Heroes and was featured on Morning Edition on NPR. Can you guess which Nia principle has helped to shape and inspire Sarah's dream of health equity and social change?

It's all about "We", not "Me"

Who’s in charge? Me? My body? The answer is we both are—we’re partners. The faster you understand that life in a body is all about “we”, not “me”, the better life in your body will be for you and your body.


Discover the intricate power of small and simple. Regain natural grace. Learn how to create dynamic ease and whole body conditioning using the energy personality of the amazing work of Moshe Feldenkra...

What Inspires You to Create and Live a Sensuous Life?

I have read hundreds of articles and books on the body, sex, sensuality, and sexuality. I've studied tantric practices, communication, movement, martial arts, dance arts, and healing arts, and no matter where I go to learn how to “get it on” with life, I always come back to the best teacher: my body.

Vagabond Nia Teacher

For the past four years, I’ve been what I call a Vagabond Nia Teacher. Every few months, I pack up the car and, with my dog, River, take a long drive to somewhere in the USA, teaching Nia classe...

Nia in Hungary

Have you ever been to Hungary? No? You should do it at least once in your lifetime! You will be surprised when you arrive to Budapest, the capital city of this East-Central-European country....