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

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....

Reflections on Nia and Beauty

Nia has shaped my body and my life for many years creating changes in my awareness and my physical form and offering me many gifts of knowledge beyond what I believed possible.  One gift that I d...


Feel effortless, creative, powerful, flowing, wild, introspective, playful, expansive, peaceful, quick, sexy, joyful, spontaneous, healing, direct, open, flexible, light, restful, ageless, forceful, sassy, free, serious, positive, present, balanced... and that's just for starters.

Love your body. Love your life!

I love the body. So much so that my love of the body has become my life. It’s also my business. I believe it’s the business of everybody, they just don’t know it. At some point, I believe, people wake up to this fact. The wake-up call may come by way of an illness, when mortality hits, or with age, when the knowledge that time is running out becomes real.

Soma Ranch

Most people come away from a Nia experience and express how it was “magical”. Part of this perception comes from the environment Nia is experienced in. When the space you’re in adds to the exper...

Emotions in Motion

On New Year's Day, 2011, I attended my very first Nia class, and my life of dance phobia came to an end. I had no idea what I was stepping into, but with encouragement from my movement mentors

Nia and The Jorelle Project

The clients at Living Resources are in the post recovery phase of their brain injury and are now living with the results and challenges of their event. The client population is both male and female and ranges in age from 24 - 50 years old.

Move of the Month: Palm Directions

Fit, unfit, healthy or not, Nia shows you how to use movement as part of your prescription for health. At the same time, you will learn about the body, and about how to care for your body on and off the dance floor.

Music We Dance To

It’s not your ordinary workout music. It’s more sensual, dynamic, alluring and captivating; seducing the body to move and express itself, the mind to travel and dream, the emotions to run wild, and the spirit to be set free.

A Horse of a Different Color ~ Introducing the first Nia and Horses® White Belt Training

“A horse’s nature is to ‘mirror’ our movement and energy bodies, a horse’s feedback can inform us of our leadership qualities, teaching styles, and ability to connect to ...

What is Nia? Debbie Rosas Answers in Her Second Podcast

Following the release of her first episode last week, "Who I Am," this week Debbie Rosas passionately explains the power of Nia, and how Nia came into her life and erupted into a worldwide l...

Not the Status Quo

We’re not the status quo. We think and feel differently. We’re plugged into pleasure, joy, and love, not pain and effort. We’re courageous people. We seek body and life mastery.

It Provokes and Shocks

Once in you, you have access to vast amounts of energy and power. Power is conditioned by learning to do, wait, give and receive.

I’ve Got Robyn’s Back

She laughed; she cussed a little; she sang her lungs out in the choruses; she spoke with a wonderful, earthy authenticity about her own challenges and journey.I am fortunate to have discovered Nia in ...

Nia’s Waves of Community Joy!

We all shared the enjoyment as the women of the Next Step “shopped” and many of them were brought to tears by the overwhelming show of generosity from the Nia women of my studio.In 1993, i...

Faithful to the Body

Full of sense, one can listen to this voice and choose pleasure. Herein lies the key to health. If what you do leaves you feeling happy, peaceful, revitalized, and better, do it.

This is the Way

Although shocking to some, others are drawn to the sensual aesthetics that speak to their instincts that tell them, “This is the way.”

Morning Ritual

One of my morning rituals is to read and/or listen to the news. My favorite morning news TV station is Good Morning America. The hosts are intelligent and light-hearted, a good combination when one has to share the good, bad, and the ugly with the world.

Body and Life Guru Debbie Rosas Launches New Podcast

Join body and life expert Debbie Rosas for the release of her personal podcast on Friday, June 27, 2014.Get in and be moved by this innovative podcast, hosted by Nia founder and iconic body and l...

Learning from the Inside Out

I’ve never been someone who followed the pack. I’ve always been a leader. Leading excites and often surprises me. I love the thrill of surprising myself and the world around me. I love to ...

Movement vs. Fitness

I love exercise. I love moving mindfully even more. While exercise will deliver results, I have found the benefits last longer from mindful moving versus mechanical exercising. For example, the push-u...

Live In Your Body, Not Beyoncé's

Pick up any magazine and you’ll see headlines like: Get a Body like Lady Gaga; Get Your Body Back after Pregnancy; Get the Perfect Beach Body; and Get a Body Like Beyonce. I don’t know abo...

Focus For Power

People ask me what I believe to be one of the most important tools for creating body and life change. I always say, “focus.” Focusing is key to harnessing your power. I learned how to focu...

The Eye of the Beholder

Beauty is a characteristic, a sensation, a look, and a feeling available to us all. It’s one of those things defined differently by everyone. It is a subjective comment and opinion of the mind i...

There is a Light That Never Dies

There could hardly be a light as bright as that of Pam Runnells. She was a woman radiant with life-force. Everything about her gleamed!  Her eyes, her heart, her spirit…illuminat...

Aussie Nia Tribe Thrives

The Nia Technique is alive and well ‘down under’ thanks to a thriving Aussie tribe that is passionate about sharing Nia all the way across our wide brown land.  The spirit of the Nia ...

Crafting Change

Nia is a trendsetting cultural community. Students, teachers and trainers are the visionaries – mapmakers of future fitness, showing people a new way toward health, power, and beauty.

Expanding Your Emotional Intelligence

In 1981 I asked my therapist Bill a question that changed my relationship with the body, the floor, and healing. I asked Bill “Why do the people who do Nia become so deeply touched and emotionally e...

Lymphatic Literacy

What does it mean to have a reading body? This led me to coin the term body literacy, which means learning to read and interpret the messages of the body explored through movement and physical sensation.

Dance YES Manifest

People ask me all the time about the word power. They want to know how I get it, what it is, how do you know you have it, and what’s the best way to power? I tell people that power is a force, a kind of high-octane fuel.

Beauty Is a Sensation

No matter what it is, know this. Feeling beautiful is a sensation, and if you’re not in your body you can’t feel it. So Get In, Be Moved, and have the courage to Be You. Unleashing you is the way to beauty.

Nutiva Coconut Oil

Coconut Oil - April Beauty Tip

I was first turned on to the healing benefits of coconut oil by my husband, Jeff. He started using it during a healing crisis. In a matter of days, I saw results on his skin, and knowing the skin is m...

Emilie Conrad D’oud

In Celebration of Emilie Conrad D’oud

Memory is a great thing. It’s a place I often go to when I want to get out of where I am. Sometimes life takes me to that place of memory. Today was one of those days, when I heard one of my &ld...


NiaSounds Presents: Shannon Day Interview

In this follow up video to Shannon Day's private performance of Free, Shannon invites us into her home for an interview regarding her work with Debbie Rosas in developing their work with Sounding....