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Feeling Stuck? Move Different This Year

A hip-hop dancer, a ballet dancer, and a tango dancer all walk into a room. They are challenged to cross genre and dance in a new way. Why? because new movement changes old habits. Nia’s...

Slow Down and Get More Done

Slow Down and Get More Done

Time either flies or walks depending on what you’re doing and how you’re doing it. Do you get swept away by multi-tasking to-do lists, texts, ‘must-dos,' tweets and updates?...

Seattle Nia

Nia Seattle, Alive, Aligned and Thriving!

“Collaboration brings with it a spirit of peace and oneness, both of which I hold in high value. Collaboration with my Nia colleagues has brought more joy, peace, ease, and pleasure into my life...

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Nia Class Video - Autonomic Nervous System

Learn how to listen to each part of your body through your nerves, skin, connective tissues, organs, muscles, bones, and joints. The autonomic nervous system communicates to your entire body ...

Happy Holidays

Holiday Greeting From Debbie and Jeff

As we come to the end of the year we have much gratitude. Nia is a force that has been alive for generations and will continue to circulate consciousness and love throughout the world for generatio...

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Nia Class Video - Awareness of the Brain

When information enters your body a system vital to the successful operation of your body called the “enteric nervous system” kicks in. This is called the "stomach or gut br...

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Rise Official Trailer

Rise Up and Funk Out This eclectic routine has a mix of Nia moves and music inspired by world fusion, blending funk, jazz, hip-hop and harmonic vocalization. It inspires you to use feel-good s...

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Feeling Official Trailer

Even More than Just A Feeling! Get your nervous system to rock out and rest up at the same time. This dynamic routine conditions the body and nervous system using Nia's 7 Core moves. Feeli...

Holiday Playlist

Holiday Class Routines

The holiday season is the perfect time to use holiday songs to get your classes smiling in the midst of winter stress. It may be “the most wonderful time of the year,” but for ma...

Bill Stewart Story

Starvation is for Suckers: Eat More Chocolate

During my first year of doing Nia I lost 70 pounds. I’ve now lost a total of 120  pounds, both through movement, and by applying one of Nia’s greatest lessons:  Cookies. (...

Travel Stretch

Holiday Travel: Moves on the Move

Winter holiday travel often includes much standing in lines and lots of sitting still in planes, trains, and automobiles. Luckily, Nia movements can make traveling flowing and fun. Use these adjusted ...

Cookie Eater

Enjoy the Feast: Go with the Flow

‘Tis the season to be frantic, frazzled and tempted by turkey - lots of turkey topped with gravy, cheese, and sour cream. The holidays are the time we eat more, not just because of delicious tre...

JP du Plessis

Magic on the Mountain: Dancing Back to Life

Once upon a time, two people fell in love with a mountain, so they left the big city and went to live on its slopes. Now it just so happens that one was a photojournalist, and the other, a maverick ma...

Phil Wilber

Shoulder Pain Disappears After 4 Weeks of Nia

Philip Wilber’s story begins when he had to give up his hobby of playing golf due to a frozen shoulder. At that same time, three of his best friends died. The idea of death got him thinking that...

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U Official Trailer

Enjoy the extended version of U!   Stances, kicks and foot techniques get your heart pounding in this stimulating routine by Ann Christiansen. U conditions the base of your...

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Official Bailando Trailer

The heat just went up! Get an extended look! Bring your hips, head, and heart into every move with this full and official trailer for Adelle Brewer’s exciting 2013 Routine, availabl...

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More Than A Feeling

Get a glimpse of the Feeling routine coming to a class near you soon! Feeling gets your whole core moving. Graceful rhythms arouse the nervous system inspiring you to let loose ...

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"Rise" and Shine

Get a glimpse of the Rise routine coming to a class near you soon! This new eclectic routine has a mix of Nia moves. It inspires you to use the four H’s: head, hands, heart and Hara.&nbs...

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Get Ready To Love U

Check out the sneak peak of the upcoming "U" routine and download the album. Spring load your joints and enjoy the harmonic flow as you get to know the real you. This album's contagio...

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Let’s Dance: New Routine Album Bailando

Check out the sneak peak of the upcoming Bailando routine and download the album.  Bring your hips, head, and heart into every move with this lively mix of Latin inspired grooves and rhythms. ...

Rolf and Renee

Mantra Meets Movement

The Magic of Nia and Transcendental Meditation We first saw a Nia demo in 2001 in Eugene, Oregon at a street fair. There were about eight people dancing barefoot in a tight circle on a concrete sid...

Comfort Zone Buster

Move Beyond Your Comfort Zone

It's important to push the boundaries of our comfort zones, and when we do, it can be scary.  But what is our "comfort zones" exactly? Nia, unlike many movement or fitn...

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Groove Armada Grooves on Touch Album

Groove Armada's Grammy nominated video Superstylin' is another example of how funky this band can be. Their song Edge Hill is also super, and stylin', and can be heard on our new albu...

Brain Gut Power

Think Twice: Brain and Gut Power

If you think the best way to make choices is to think your way through them, think again. You have two sources of brain-power: one in your head, the other in your stomach. Got a stomach ache? But...

Touch

Touch: Digital Download Available Now

Touch tantalizes your soul inside and out, vibrating with uptempo thick beats that alchemically blends raw instrumentation and synthesized sound. The best part: you can downlo...

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Groovin ' 92

In 1992 Bill Clinton became US President, Baby Got Back by Sir Mix-a-lot was the summer hit, The Golden Girls won an Emmy, and this was the new Nia Routine....

Bustin Moves, Saving Boobs Button

Breast Cancer Awareness Month. Make a difference!

Self-care and self-love are touchstones of the Nia practice that support us in taking steps to protect our health. The Nia Technique has a strong healing component, especially when we are in need. The...

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3 Remarkable Weight Loss Stories

The following stories include massive weigh loss from three Nia users. In their own words they tell us about the journey of awakening and transformation that goes deeper than just losing weight. Th...

Timeless Movement

Timeless Dance Moves

Do you remember raising the roof or doing the hokey-pokey? What about the twist? Dance moves can be timeless, everlasting, and ageless (okay perhaps the moonwalk might belong to 1985, but it’s p...

Knockout

It’s a Knockout: The Votes Are in

On September 24th we held a friendly competition between Jeff and Paul regarding pre-order custom fabric made for NiaWear. Those that voted “no” had to email Paul. Those that liked th...

Stuart CD

NiaSounds Announces First Independent Release, "Stuart"

Congratulations to Jeff “Stuart” Stewart, President of Nia Technique, for releasing his first album. With intelligent lyrics, catchy melodies, and powerful arrangements, this music take...

Junaline

Breaking New Ground on a Global Dance Floor: How I became the first Nia teacher in Beirut, Lebanon

I discovered Nia early 2012 on a late night Youtube watching spree. What I saw amazed me: movement that was easy, joyful, flowing and synchronized, drawn from the martial arts, healing arts and dance ...

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Nia Class Video - Awareness of Nerves

Become aware your body is a human energy field.  Learn how to listen to your nerves and answer back to them as they relate to The Body’s Way, emotion, and movement of en...

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Why I do Nia

Beth's story of how Nia has changed her and what she knows it can do for you!...

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Spectacle de Danse du Marais

Check out this fantastic video of Regine Petit performing with Nia dancers at Cirque d'Hiver Bouglione de Paris. You'll catch a glimpse of some choreography and music from an upcoming routine by Ann C...

Bob Brockman

Bob Brockman: Helping Cancer Patients Feel Better with Nia

“The purpose of life is not only to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well.” ― Ralph Wald...

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Benefits of Bare Feet Exposed

Over time, reliance on workout shoes weakens the feet. If you’re a long time aerobics student, or runner, you may hesitate to take off your shoes. The myth still exists that you are never suppos...

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Experience Nia: Sounding

Heidi Koenigsmann, a Zumba teacher, explains her profound experience at Nia's 52 moves class during the Sounding portion of the class....

Penny Adams

Nia Teacher Shines with Prosthetic Leg and Finds New Meaning to Health and Fitness

I grew up in a large family in the beautiful city of Nelson, New Zealand. When I was born, the lower part of my left leg had not developed correctly. By 10 months old I was wearing an artificial leg. ...

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Looking Good Never Felt Better

It’s written all over their faces. Watch how the new Nia Brown Belts shine as they tell us about their recent training. One thing is obvious, Nia is guaranteed to make you smile wider, have...

Moving to Heal

Moving to Heal

"My belief is in the blood and flesh as being wiser than the intellect. The body-unconscious is where life bubbles up in us. It is how we know that we are alive, alive to the depths of our souls ...

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Nia Class Video - Awareness of Fingers, Hands + Wrist

Become aware of the fingers, hands and wrist joints as they relate to The Body’s Way, emotion, movement of energy, and the relationship to the Chakras. Join founder Debbie Rosas and...

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30 Years: Changing Lives

In this inspiring video founder Debbie Rosas and President Jeff Stewart share their thanks in celebrating Nia’s 30th anniversary. It includes a touching story from a Nia instructor who resolved ...

Celebrate 30 Years

Turning 30 Never Felt So Good!

Thank you to the heroes who have carried the voice of Nia into her 30th year. Let’s celebrate! Let’s shimmy, shake, step, sink and rise. Let’s kick, push and pull, and sing the p...

Book Recommendations

2 Favorite Books

Aikido Basics Prior to inventing the Nia Technique, I practiced Tae Kwon Do which teaches you to resist forces. Aikido is very different. Aikido is about grace, grounding, relaxing, awareness, cen...

Barefootin

Barefootin’: An Essential Element for Health and Healing

Think about this: your foot is a masterful network of 35 joints and 28 bones held together by 120 ligaments and activated by at least 20 muscles. Over 7,000 nerve endings in each foot are constantly s...

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NiaSounds

Jeff Stewart, President of Nia, tells us about the uniqueness of NiaSounds and how important the music is for each routine. He also tells us how he wrote a personal letter to Moby, which launched Nia...

Casey Bernstein Dancing

Nia has Profound Affect on Alzheimer Patients and Healing Populations

I was exposed to Nia in 1988 in Syracuse, NY through Dani Riposo. She had just attended the IDEA fitness conference where Debbie and Carlos had presented Nia for the first time. It was at the peak of ...

Kathy Wolstenholme

Movement that Touches the World

Many years ago Kathy Wolstenholme sat with Carlos and I in Portland, Oregon asking to become a Nia trainer. She wanted to take Nia to Cape Town, South Africa. This was a place so far away from my real...

Top 10 NiaSounds CDs - Summer 2013

Current Top Ten NiaSounds

One of the most compelling elements of all Nia workouts are their soundtracks. Here is a list of the top ten NiaSounds that trainers around the world love the most. R1: takes you on a journey ...