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Combining dance, martial arts and mindfulness, Nia tones your body while transforming your mind. More than just a workout, Nia is a holistic fitness practice addressing each aspect of your life - body, mind and soul.
Nia was created in the early 1980’s by Debbie Rosas and Carlos AyaRosas, who were, at that time, fitness professionals in Marin County, California, searching for a better, more meaningful way to workout and stay fit.
Nia draws from disciplines of the martial arts, dance arts and healing arts. Every class offers a unique combination of 52 moves that correspond with the main areas of the body: the base, the core and the upper extremities. Stiff beginners and highly fit athletes alike can adapt Nia to meet their needs by choosing from three intensity levels. Consecutive trainings collectively explore 52 principles for personal enrichment and professional development. Read testimonials from people of all ages, backgrounds and locations.
Nia is based on The Body’s Way, which means using the body’s natural design to improve function. The biochemistry, joint and muscle action are triggered using imagination, music, emotion and vocal sound. Movements work with and against gravity and include: abduction, adduction; flexion, extension; eversion, inversion; dorsal flexion, plantar flexion, pronation and supination; horizontal flexion, extension; rotation inward, outward, upward and downward, elevation, depression, and circumduction. Nia addresses the body’s five main sensations: flexibility, strength, mobility, agility and stability, and focuses on conditioning the body and the nervous system.
Everything in Nia is perceived, experienced and processed through the body. Nia uses the body to develop Sensory IQ wisdom. The mind is used to imagine, witness, focus and direct attention. The emotions are used to personally engage the individual with activity, thereby creating the coupling effect needed to trigger the mind-body connection. Spirit is used to honor the uniqueness of each individual. Nia uses emotion and sound to condition the body and nervous system. Nia’s teaching style emphasizes internally directed guidance, uses visual and sensory language, user-friendly choreography, that can be adapted to fit personal needs, and includes three stages of learning for all levels of ability.
Just click here. You will find that Nia is taught in nearly every state of the United States, as well as in 45 other countries around the world. Nia is offered in a variety of settings - from gyms and fitness centers to the finest spas and resorts. You'll find Nia in fitness and health clubs, yoga centers, YWCAs, Pilates studios, non-exercise facilities, healing and wellness centers, senior centers, retreat programs, summer camps, personal growth and transformation seminars and conferences, HMO programs, corporate wellness programs, sport vacations, teen and inner city youth groups, university PE, theater, and pre-med departments, dance and martial arts schools, spas, hospitals, prisons, and drug/alcohol and cardiac rehabilitation centers – to name a few!
People of all ages, with varied interests, from all walks of life practice Nia. People who love to move, are passionate about change, and desire a conscious, fun, expressive and pleasurable way to get healthy and fit while enriching their lives.
- Increase the pleasure of living in your body
- Facilitate weight loss and proper weight maintenance
- Strengthen muscles, improve muscle tone, and increase muscle definition
- Calm the mind and relieve stress
- Improve endurance
- Increase grace and flexibility
- Balance the autonomic nervous system
- Improve posture and even increase height
- Improve organ function, particularly that of the heart and lungs
- Enhance sensory awareness
- Heighten sexual function
- Build reservoirs of chi energy
- Alleviate emotional problems, including depression, anxiety, and stress
- Improve circulation of blood and improve lymphatic drainage
- Strengthen immunity
- Improve concentration and cognitive function
No. Nia requires no equipment at all. In fact, Nia was designed to be performed in bare feet. If you choose to dance with shoes, we suggest a thin, soft-soled shoe.
Over the past 25 years, Nia has been presented at Health, Fitness, and Wellness Industry conventions such as: IDEA, IRHSA, Science and Consciousness, National Wellness, Women’s Wellness Weekend, and Sound Healers Conferences. Nia has been recognized as a pioneering leader in the fitness, health and wellness industries. Check out recent publications, websites and television stations that have featured Nia by visiting the press section of our site.
This is the first level of Nia Training taken for personal enrichment and professional development. It is a seven-day, 40+ hour training that is offered throughout the world by certified Nia Trainers. After graduating from this training, students may become Livelihood members to further explore the tools and concepts presented in the training or to obtain a license to teach the Nia practice.
Trainings take place internationally. For a list of current trainings, click here.
You can find a Nia Trainer with the FindNia. You can get there by clicking "Trainer" under "Classes & Events" in the navigation bar and review the biographies of Trainers who offer Nia Trainings to find the ones you resonate with most, and use that information, in conjunction with location to find the best fit for you.
- Study of anatomy, movement, music, methodology, and Nia philosophy, including Principles relating to each level of Training
- 40+ hours hands-on cognitive and experiential instruction including participation in daily Nia classes
- Nia Intensive Workbook
- Nia Intensive Manual, including step-by-step Post-Training for Continuing Education (optional for those not interested in Teaching Nia)
- Graduation Certificate
White, Blue, Brown, Black, 1st Degree Black
All belts, except Green Belt (for teachers only), are seven days in duration. Most trainings (dependent upon the trainer and location) start at 5:00 PM on a Saturday and end on a Friday evening. Days begin as early as 7:00 AM and generally end by 7:00 PM.
This Training is for Nia Teachers only and follows the White Belt. Green Belt is 5 days, and generally begins at 7:00 AM on a Friday and ends by 7:00 PM on a Tuesday. Lunches are typically 90 minutes in duration.
See schedule for more specific details on dates. Students are required to attend all sessions to receive a Graduation Certificate.
All Trainings involve approximately 60% movement participation and 40% lecture. Self-paced, everybody is encouraged to do their best.
Yes, with the additional purchase of the Nia Livelihood Membership Package. The purchase of the Nia Livelihood Membership Package ensures your commitment to developing the knowledge and teaching skills needed to effectively share the practice. Membership provides you with the legal right to represent the work and logo of Nia Technique, Inc.
Navigate to the training you wish to participate and click on the "Register" button. Then follow the steps through our online registration system
We have a list of recommended hotels in the area, you can view this list by visiting the NiaStudio page.
We suggest you go to the Nia Teacher's Forum and post or respond to requests under the "Looking for a Roommate" section or posting on the Nia Technique Facebook page to see if anyone else is looking for a roomate.
Each Intensive capacity is determined by the size of the room. Generally, Intensives vary from 10-50 people
There is no cutoff date, however, all paperwork and fees must be received before participation.
The Nia White Belt Training is taken for personal enrichment or professional development. It teaches you to discover, explore, unleash and enhance your individual potential for a fulfilling and meaningful life – by connecting the body, mind, emotions and spirit.
We recommend taking a one-year break between belts. Green Belt (for licensed Nia teachers) is the exception, and is typically taken 3-8 months after the Nia White Belt. Graduates are welcome to take the Nia 5 Stages Training at any time.
For $99 USD registration fee plus a trainer fee (not to exceed $400 USD), Livelihood Members may retake any Belt training they've previously completed. Additionally, Livelihood Members may audit up to five sessions for free of any belt (previously completed) per training (excluding Green Belt). Non-Livelihood Members are allowed to audit up to 3 sessions for $75 per session. That fee is paid directly to the trainer and there is no need to register with HQ. You must receive approval from your trainer to audit or retake any Belt training.
Should you cancel your registration more than 30 days prior to the training start date, the registration fee will be credited to your Nia account. Should you cancel your registration less than 30 days prior to the training start date, you will incur a cancellation fee of $250 which will be deducted from your registration fee. The cancellation policy regarding your instruction fee varies by trainer. Please contact your trainer directly for more information.
Intensive trainings purchased at sale prices are not transferable or refundable. Trainees who are unable to attend the purchased sale intensive may transfer their credited funds to another training and pay the difference in price.
To become a Nia teacher, you must attend and graduate from a Nia White Belt Intensive and purchase the Nia Livelihood Membership.
You need to purchase the Nia Livelihood Membership Package in order to legally teach Nia classes. Please review our list of exclusive benefits to see all that’s included!
- USA and International teachers pay $520 a year or $50 monthly installments ($600/year).
- South Africa Teachers pay $320 a year.
- Black Belt Teachers (world-wide) pay $295 a year or $35 monthly installments ($420/year).
As part of your Nia Livelihood Membership Package, you will receive four Nia routines annually to learn and share with your students.
These are filmed classes featuring Nia creators Debbie Rosas and Carlos AyaRosas, as well as Nia Training Faculty members. Each routine provides choreography for a full Nia class. You may learn and teach Nia routines in your own classes. Each routine is also designed to help you deepen your practice while honing your teaching skills.
It is recommended, for your own benefit as well as that of your students, that you begin by teaching Nia routines as they are presented.
As a licensed Nia Teacher, you may purchase additional routines for the price of $89 USD.
No. But we do offer home workout DVDs for the public.
You will have an opportunity to become a licensed Nia teacher at your White Belt Intensive. Your trainer will be able to assist you with your paperwork. You can also choose to license at any time after your White Belt Intensive. Simply contact us at Nia Headquarters at (503) 245-9886.
Yes. However, most people who intend to teach require at least a few weeks of additional preparation before they offer their first class. Ask your trainer for his or her estimation of when you can realistically expect to start. We strongly recommend that all Nia teachers enroll in the Green Belt Training, which is dedicated to the craft of teaching Nia.
These are the conditions under which you are given permission to use the proprietary material of the Nia Technique®, Inc. Review this document here.
Then you may not be a Nia Instructor. You are welcome to take the intensive for personal enrichment and professional development, but in order to legally offer Nia classes, you must agree to the Teacher’s Terms of Agreement.
The Nia license period is 12 months. You can access your license end date by logging into our online store and and clicking on “My Account.”
Your Livelihood Membership is set to automatically renew on your renewal date, and process the cost of your Livelihood Membership. If you would like to cancel you Livelihood Members please contact Customer Support at email@example.com or call (503) 245-9886.
Yes, you can renew early. Go to to your Nia profile, under the Membership tab you will find a "Pay in Advance” tab. Once there click on the button and checkout the Livelihood Membership purchase or you can contact Customer Support at firstname.lastname@example.org or call (503) 245-9886.
If your license is expired you can renew online. Go to to your Nia profile, on your home screen you will see a pink box saying “Membership Payment Past Due” Click on the button that say “Pay Balance Now” then follow all the prompts through checkout or contact Customer Support at email@example.com or call (503) 245-9886
Feel free to call us with your request and provide your current information.
The first thing to do is to make sure you are logged into your Nia Shopping Account. If not, log in and try again. Or you may need to create an account. If you are logged in and still not able to view your licensing options your license may have already expired. Contact Customer Support at firstname.lastname@example.org or call (503) 245-9886.
No. The electronic contract you agree to is securely stored on your account.
You may order your 4 continuing education routines at any time during your license period. If paying annually, 12 routine credits will be added to your NiaNow.com account upon purchase. You may then log in and purchase 4 routines with these credits. If paying monthly, 3 routine credits will be added to your NiaNow.com account every four months. Three routine credits can be used to purchase one routine. You may also include your routine order with your renewal paperwork, call, or email your order to us.
Online renewal offers payment options of Visa, Mastercard, Amex, Discover, and direct automated checking (requiring a routing and account number).
Trainings at NiaStudio
Each day of the Nia Intensive includes a Nia class, along with movement exercises, journaling, and some lecture. Please expect that you will be moving a lot -- Expect to be challenged and have fun! You will learn to pay attention to managing your energy level as part of the process.
During the week, we expect that you will be in session from about 8AM to 7PM with a 90-minute break for lunch at midday. An optional Graduation Celebration is typically offered from 7-9PM on the final evening for those whose travel plans permit. A detailed schedule for the week will be handed out at the Training. To get the most out of your experience, and to successfully graduate from the Nia Intensive, full participation in all sessions is expected.
Please feel free to bring your own snacks and drinks into the NiaLounge and use our bistro table and plush couches. There is a full-size refrigerator, a microwave, and a toaster oven in the kitchen available for you to use throughout your stay. There is also a variety of restaurants and grocery stores in the area, including a Whole Foods within walking distance.
Portland’s public transportation MAX Red Line light rail train is available to take you to downtown Portland (frequent location stops). The cost is $2.50 and has many stops as it goes through downtown. The Galleria/SW 10th stop is one block north of NiaStudio. Please visit www.trimet.org for MAX scheduling information. Taxi and town car services are also available from the airport. Plan about an hour for transportation from the airport to NiaStudio.
We recommend The Nines and The Paramount, both within walking distance from NiaStudio. More information, and additional accommodation options ~ www.niastudio.com
Comfortable movement clothing, layers are often favorable for Portland's changing weather. Sometimes a cozy scarf can make all the difference! NiaWear fashion dancewear is for sale at the studio, or visit our store
Nia Teachers and Training participants dance for free at NiaStudio. View the complete NiaStudio schedule online at http://niastudio.com/