Photograph provided by Nia Technique (www.nianow.com)
I first learned of the fitness classes offered at the Athleta store near Rittenhouse Square when a reader tweeted at me about them a few weeks back. I was excited to discover that not only are classes offered several times a week before and after store hours, the sessions—everything from yoga to Pilates to strength conditioning—are completely free.
I looked at the list and one class, called Nia, caught my eye. Here’s the description: “Nia is a sensory-based fitness class which draws inspiration from dance, yoga, and martial arts. It is a fun, grounded workout, done to music and focused on the joy of movement.”
I asked a couple friends if they were interested in trying it out with me and was happy when they obliged (safety in numbers, right?). So last night we trudged to Athleta for the 7:30 class. Staffers had pushed racks of clothes and displays of sports bras off to the side to clear a space for our yoga/dance/martial arts workout. I was surprised to see that more than a dozen women had turned out for the class—several, I soon realized, who were repeats.
Before I continue, you need to know something about me: I’m a really terrible dancer. I tend to stay away from classes like Zumba because I’m so embarrassingly awful at moving my body. Turn on some music and tell me to dance, and I immediately clam up. It’s like I lose all rational function of my arms and legs, and my brain can’t remember what natural movement is supposed to feel like anymore. I overthink it, then I choke.
This is why I run and lift weights—those are things my body understands. As a rule, I don’t get my fitness fix from dance.
But Nia seemed interesting enough, with the promise of yoga and martial arts. How bad could it be? Besides, I sort of figured we’d be the only people there—so imagine my panic when I realized a room full of perfect strangers would bear witness to my awkward, oaf-like movements for an hour. I actually considered bolting, but by that point the first song was starting to play.
On the spectrum of dance, I’d put Nia somewhere between Woodstock hippie twirls and interpretive. The idea, our teacher explained, was to really feel the movement in our bodies, paying attention to how we floated and twirled through the space around us. It seemed to be more about learning body awareness than working up a sweat. And it was supposed to be fun.
The first song turned out to just be a warm up, which was fine by me (I can stretch and breathe deeply with the best of ‘em), but the panic started setting in as we worked through the rest of the soundtrack. Luckily, the routines for each song had only a few steps, so it wasn’t super complicated. But I couldn’t help feeling like I looked like Phoebe on that episode of Friends when she dances for Chandler to seduce him (you know what I’m talking about). It was bad; I was bad. And my friends thought it was absolutely hilarious.
I will say this about Nia: We did have fun. Maybe a little too much, though, as I realized during our third laughing fit that we were the only people in the room who found the class so amusing. The other people were twirling and floating like it was the most natural thing in the world, but we just weren’t feeling it. Live and learn.
I’m still psyched to have discovered Athleta’s free classes—what a great way to try out new things without the financial risk. But next time I think I ‘ll stick with what I know: Body Strength with Robin is calling my name.
Hi-
I’m so glad you tried Nia! But I hope you’ll give it a second or third try. Although it was love at first sight for me, it took my sister a few classes before it clicked. Now she’s hooked! Sometimes trying out different teachers or different locations can be good too.
I was always picked last for the kick ball team and even after two years, I still find my feet getting tangled in Nia class sometimes. But trust me when I say, Nia really is for every body!
All the best,
Jenny Block
aka One Nia Girl
http://www.nianow.com
http://www.facebook.com/pages/One-Nia-Girl/165667146882531
I discovered Nia almost 2 years ago and it has changed my life in so many positive ways. My first class I attended was more of a fluke encounter than a planned endeavor. I had a week-long pass to try out the studio’s variety of drop-in classes offered, and although I came to that studio for Pilates I figured, “What the heck…I might as well get my money’s worth..” And that’s all she wrote! When I stepped into my first Nia class I had no idea what to expect. And I didn’t know a soul there, which probably made it a bit easier to open up to it’s magic. The first person I met suggested that no matter what I thought about that class I should give it 5 tries before fully making up my mind as to whether or not I liked it. Well, for me it only took that first class to get me hooked. As to the workout part: As you learn the moves you are able to intensify them and get a great workout. It’s like anything else, the more you put into it, the more you get out of it. And the beauty of Nia is that it is for every body (although not everybody may be for Nia…). The ‘No pain, no gain’ philosophy is out the window…it’s all about modifying the moves to fit what works for your body. In our studio we have a wide spectrum of abilities. And I also was no dancer in any way, shape or form before coming to Nia (Ok, I’m still no dancer, but I feel like one in class!!).
I sure hope you will give it another shot…or even four…before deciding it’s not for you.
Ahhh…so cool that you and your pals tried Nia! The moves, when I first learn them, can feel kind of awkward and robotic. That’s very natural and I have learned to be patient with my body. As soon as my body finds its in a new move, suddenly I am moving without thinking or judging myself. I become immersed in the music and let go of my inhibitions. That’s when the true fun and fitness benefits happen for me. I love that Nia is a ‘No Pleasure, No Gain’ movement practice and that it is diverse, welcoming all fitness levels, all sizes, ages, etc. I have been teaching Nia for nine years. It’s changed my life and has brought me much joy and health. If you and your friends are ever in the Seattle area, you are invited to try another free class with me! Just contact me. http://www.nianow.com/randee-fox
Although Nia is not for everyone it is for everybody.
I hope you give Nia another try. Maybe a different teacher and maybe next time take a chance and leave the posse at home.. Could be one safety blanket is enough ?
It would be great if you wrote about the technology the practice. Your opinion is great and important yes but an explanation of Nia unbiased would give the reader an opportunity to make their own choice. Nia has been growing in numbers for over 30 years. It is currently being taught in over 50 countries by 2,500 teachers. Nia is not a fad. It is one of of not the healthiest whole body workout available. No pulled hamstrings twisted ankles no bruised egos. There is a reason Nia is so successful, I invite you to look deeper do some research. As far as the intense body work out you are used to. Nia can provide! This is why many elite athletes use Nia as a cross training tool. From Olympians to Broadway dancers. It is also important to know that Nia is being used by many to heal, there are many using Nia as a healing tool.
And thanks for your admittance than you are not a dancer. This helps put your description of Nia
“I’d put Nia somewhere between Woodstock hippie twirls and interpretive. ” in clear perspective. And remember more information is just a click away. Nianow.com
I remember the first time I snowboarded. Ouch and awkward! So much different than skiing (which I was good at, if I do say so myself). But I wanted to feel what all those other boarders were talking about–freedom, the “smooth ride”, all the curves. So I stayed with it and after about my third lesson-Ta Dah, I made a few right-on turns and GOT it!
Perhaps your Nia experience was similar. There is so much more than meets the eye with Nia that it may take more than one time to really energize it.
I’m a bit bias though, you see, I left traditional fitness behind 15 years ago (yup, I was hardcore body building and teaching “aerobics”) after falling in love with Nia’s unique 52 moves and their conditioning benefit and the 13 Principles that have helped me change my body and my life.
I loved your honest comments. As the founder of Nia, and as someone with no movement background who started to explore moving out of a desire to get into my body and live and die well, I’m glad I didn’t give up. If tree’s one thing I know for sure: as we ages, we better keep moving. This means we need to learn how to move, not exercise. So-I offer you a week long intensive to jump in. My dime-your unfolding. DOn’t give up-give into the fact you need to learn how to move and as the founder, I say come to the source. Nia is way more than you think! Debbie Rosas Founder and co-creator of the Nia Technique
Did I just read Debbie Rosas offer you a free White Belt Nia Intensive in Portland Oregon! Wow, Go for it Girl. You’ll have lots to write about. What an amazing opportunity.
This is what is interesting to me…that you mostly seem concerned about what you looked like doing the Nia class. Nia is about sensation! How did you feel..more importantly, how did your body feel? For me, Nia was the pathway to my body…coming home into my SELF. After running and lifting weights and beating my body into the ground for years, I have been practicing Nia for almost 10 years. Years of zero injury through movement. The reason? Awareness! The clock step is a challenge? Great! My body is communicating I need more conditioning in agility and stability? My knees hurt? Wow! What about lightening my step so I’m not pounding myself into the ground? Nia teaches me to become invested in my body and to honor it…just as it is…each and every day. What a gift that you were able to experience a Nia class…and I encourage you to try at least 3-4 more as every class has a different focus and intent (endless variety=happy, systemically conditioned body)! Who knows what might happen next time? In fact, I would encourage you to approach your next class from your body’s perspective…less from the mind…more feeling less thinking! Sign me up! Check out the website http://www.nianow.com and read about how Nia changes, heals, and touches lives of people all around the world every single day! And if you are ever in Dallas, TX stop by for a free class on me…just like Randee, feel free to contact me at http://www.nianow.com/smairstx.
Emily, I really enjoyed your article. Great information and delightful writing style. I so GET your experience! In fact, I’ve had it myself when I was the only non-professional dancer in a Jazz class. As for field hockey in school…let’s just not go there.
There is great science behind the dance and choreography aspects of Nia. The proprioception, imagery-stimulated movement, balance, focus, hand eye coordination, use of intrinsic muscles, and yes, that sensory awareness, are all elements that support and develop athletic conditioning and that ‘flow state’ of body-mind performance. All that, and Nia will do great things for your butt as well.
Sometimes when students who are self-conscious about their perceived lack of dance ability come to my Nia class, I ask them if they would walk into a Spanish 101 class saying, “I can’t take this class, I don’t speak Spanish; I’m really bad at it.” There’s a learning curve to Nia, just as there is in proper strength-training, running, any sport, or indeed, most things worth doing as a practice. I hope you’ll take a few more classes, and update us with the view from there. Thanks again for sharing your first Nia experience.
Hi! I’m chiming in with everyBody else on how glad I am you took a Nia class! The first step has to happen and you did it. AND you smiled. This is one of the gifts Nia gives to students, new and committed, smiles that continue long after the class is over. When I started practicing and teaching Nia (17 years ago) I was not trained in dancing, yet my body was. My body responded to the pure joy of moving my body and I also get a KICK-ASS workout to boot!!! So take another class, your body will love it!!!
Congrats for finding fitness’ best kept secret! Six years ago I went reluctantly to my first class after being “hounded” by a friend, in an effort to get her to stop. The rest is herstory! It felt pleasant to do, and even better afterwards…
It was like nothing I’d ever experienced or would have expected to like being a somewhat “athletic” Lesbian drawn to more individual pursuits like swimming, windsurfing and bicycling, and I too went through a “running”, even triathlon phase…
I actually attended Nia classes 3+ times per week for 5 years just to get a work out and work up a sweat.
A bit more than a year ago, for my 50th birthday, I gave myself the gift of the White Belt Intensive with Debbie Rosas and began to occupy my body in a whole different way and it and I were totally transformed!
I began to feed myself, carry myself, and even dress myself in a new and ease-filled manner. I’ve lost over 25 pounds(always been challenged with weight issues before even as active as I was) and Nia is part of my mind/body/spirit wellness routine. As far as strength, which you mention, my feet and legs have never felt stronger to carry me through life and my arms and upper body have started to show show some definition as well…as my body continues to re-shape itself.
Some of the moves get kind of “girlie”/dance-y for me, and I have to laugh at myself as I attempt them, but I have grown to embrace them and feel more graceful as I move about in the world.
Now that I understand more of what the technique has to offer everybody, I’ve “gotta” have it as part of my healthy lifestyle. It gives me the physical and mental confidence as well as the flexibility and endurance to pursue the other activities that I enjoy in life, and life itself!
You have been offered an amazing gift and I wish you well on your journey.
I remember my first Nia class as if it was just yesterday. I was slightly inhibited, quite giggly and like you, didn’t think I could get my fitness fix from dance. Now, 6 years later I am in the best shape I have ever been in and am happier than I thought possible. I could have easily walked away from that first experience thinking it wasn’t for me….but there was something that called me back. After 3 classes I was hooked. And now I know it’s much more than just a fitness fix, it’s a lifestyle that takes me deeper and deeper into myself.
I agree with some of the posters above that you should do it again perhaps at a different location or with another teacher. Being in a studio with a good sound system and mirrors can make a difference. Sometimes a certain teacher can spark us. And absolutely, do it again without a posse, let it be about YOU and your Body!
I sometimes say… “The way you do Nia is the way you do life.” So don’t give up! There are things in life that deserve a second chance and Nia is definitely one of them.
I won’t argue with you…I, actually agree with you that SOMETIMES a Nia class could feel like “somewhere between Woodstock hippie twirls and interpretive dance”..depending on the teacher and depending on the focus for the day. BUT I can tell you that what you experienced was NOT the full spectrum of a Nia “workout.” I come from a culture that is very turned off to “hippie vibe” stuff. I found out by taking the White Belt Intensive training, that is NOT what Nia is about…granted some teachers like to get all “woo-woo” with it, but Nia is this in a nutshell…an aerobic dance fitness class that focuses more on awareness between your mind and body connection so that you move safely and creatively rather than robotically. It helps you to use your whole body..not just your arms and legs and as you learn to, as they say, “dance systemically” using the whole body, health, wellness and healing begin to happen in your body and then it extends into your everyday life. I saw that the founder of Nia, Debbie Rosas, has offered you a FREE Nia Intensive training! TAKE IT! You will not regret it..it will change your life!
Isn’t something new always so interesting and with unexpected delights? I went to Nia for the first time when my Club was changing schedules and eliminating classes (they actually were in the process of closing). It was very different for me, since I was one a few guys. The movements were very different; I recall thinking “I can’t do that in front of all these women”. I liked the music and the intensity that i could control. I loved being able to just let go.
After a few more classes I had such an amazing experience that felt so good and was not brought on by any outside substance. one person said, Ah, you’ve had a Nia moment.” I thought I want more. Since then I have trained to be a Nia teacher and dance nia 3 to 5 times a week or more. I love the freedom in the form, the movement from slow to fast; the things that surprise me; and the feeling of community.
Each different class I have went to I am accepted and treated like a special guest. In my body I am more aware than ever, not just about me body, but my interaction with others and life in general.
Explore different teachers, places and venues. It has most certainly changed my life, as many have told me and/or told others about me.
The one sentence of this blog that struck me as cringe-worthy, was this, “We did have fun. Maybe a little too much, though, as I realized during our third laughing fit that we were the only people in the room who found the class so amusing.” Laughter is one of the best things you can do for your overall health, not to mention your abs. And don’t be so sure that just because you didn’t notice any of the others laughing, that they weren’t totally tickled, amused and turned on by the class, because the chances are, they were enjoying it just as much as you were.
The first time I tried Nia, I wasn’t impressed either. I come from an athletic background and I found the movements a bit too fluid. I couldn’t deny that I was getting a good workout, but I found that I wasn’t allowing myself to relax and have a good time because I was so concerned with how I was doing, and even more so with how I looked and how I would be perceived. The truth is, there is much more to be gained through Nia than fitness. Sure you can get a good workout, but you also have the opportunity to move your body like you did when you were a child and didn’t have a care in the world. Do you wonder why you laughed like a child during the class? It’s no coincidence. Did you wonder why so many people in class looked blissful? And why so many people are commenting here that Nia deserves a second glance? It is because of how inherently healthful it is to free yourself from your restraints and enjoy the freedom you were born with. It gets your body fit without being uncomfortable, and it releases tons of endorphins when you play in stead of always working all the time. Nia offers fitness, but it also offers wholeness, emotional release, joyfulness, vitality and youthfulness. I’ve worked in the fitness industry for over 2 decades and I’ve never come across anything that can touch people on so many levels.
It is a shame that we, as a culture, are encouraged not to play and have our emotions. But I’m confident that as we become more and more educated, we’ll realize that the ‘best workout’ is not the one that’s the hardest or the most painful, but in fact, the best workout is one that can touch us more than just physically. We are not just “bodies” walking around in between “pumps.” We are living, growing, feeling, sharing, sensitive beings. Nia addresses that. All of it. That’s why the feelings are so rich and unusual. And as I said, I was unimpressed (maybe even a bit frightened) by Nia the first time I tried it. It’s a lot for an American man to handle. But I did try it again. And to make a long story short, I’ve been teaching it now for 15 years. I teach a handful of different types of classes but Nia is the only one where students are constantly commenting on how it feels so miraculous and it changed their lives.
I’ll just wrap up by saying that I’m so glad I didn’t follow my first impulse, which was to run away from all the things Nia was bringing up for me. I will join the ranks of people who say that the practice has changed and improved my life dramatically.
Emily – you’ve walked into a new world of getting to know your body! The first few times I danced Nia, I had no idea how to move my hips, my right shoulder was frozen and the moves did not come easy. Staying with Nia, I’ve really learned how my body moves and I’m healthy – so is my shoulder. I figured the best way to always have Nia in my life was to teach it – and that’s what I do now – and I love it. By all means, take Debbie Rosas up on her offer. My white belt was life changing and magical.
Hey Emily,
Cool to know that Athleta is doing this!
I love to dance so Nia is just my thing. What has happened to me since I stared doing Nia is that is has helped me become a better athlete all around. I love that about this practice. In a way, it feels like a pre-requisite for everything. The more I know my body, and the more I can guide myself to do what I want in my body, the better I become at any activity in my life that requires agility, strength, stability, mobility and flexibility. It is great for the dancer in me and for the athlete in me.
Good for you for trying something new and different! It’s not easy to step outside our comfort zone. But more and more the current research shows that’s exactly what brain and body need to get fit and stay healthy.
Cross-training builds new pathways in the brain which can relieve anxiety, depression and age-related decline. Cross-training balances the muscle strength-length ratio, keeps joints healthy, improves balance and agility, decreases risk of injury, increases bone density and, after the initial awkward stages of the learning curve, offers a feeling of accomplishment.
One of the things that is unique about The Nia Technique is that, because it’s based on nine different movement forms, it is cross-training in a single workout.
Running and weight-training are great forms of exercise. However, for the body to stay healthy, it needs to be balanced with cross-training. That’s why pro football players do ballet and yoga.
As a physical therapist, I see runners, bikers and weight lifters with injuries due to muscle imbalance, inflexibility and lack of diagonal movement patterns. When we stick to one form of exercise, muscles, joints and brain are not being used to their full capacity. Over time faulty movement patterns can lead to injury, or at least getting stuck in a rut.
So it’s the most natural thing in the world that you say you’re a terrible dancer and “lose all rational function of my arms and legs, and my brain can’t remember what natural movement is supposed to feel like anymore.” That’s because, as so many of us have, you’ve gradually trained natural movement out of your repertoire.
I hope you try another Nia class and take up the incredible offer from Nia’s founder and go to the source to discover – whether Nia ends up being for you or not – the full range of potential your body has to offer you.
Hi! I was in the NIA class you attended and I think I may have been dancing behind you. I first experienced NIA 7 years ago and felt a little “giggly” too in my first class. Upon re-locating to Philly I went throught the NIA White Belt Training and have been sharing the practice in Philly for the past 21/2 years trying to spread the “giggles” that in time turn into joy…pure joy in the movement, in our bodies, in minds, and in our spirits. I was in the class supporting a new teacher in the area and showing appreciation to the new Athelta store and the programs they are offering to our community. Hoping to move with you and your friends again this week…all laughter is welcome!
Your article reminded me of the first time I stepped in to a Nia class nearly 18 years ago….but let me back up…it took me several months to even have the courage to step in…after my kick-butt step aerobics class, I would wait outside afterwards and watch the Nia class and say to myself, “wow…that looks SO cool, SO creative, SO FUN…but I can’t do that…I’m not a dancer…I will look like a FOOL!”…so I waited…and waited…and waited and then…
It wasn’t really courage at all that brought me to my first class, but an urgent NEED to do something different. Through a high stress job in Hospice care AND the hard core pounding of my body in high impact & step aerobics, my body was so tense, I couldn’t even put on a jacket without pain. THAT is when I knew….i need to do something DIFFERENT.
Whether it was courage…or cowardice… I talked myself into it by going to the early 6am…yes, I said 6AM class with the intent that being so early in the morning, no one I knew would see me if I did happen to make a fool of myself….but this was more than about ME….it was about me feeling better in my body. So, yes, it was early….and I was one of 2 or 3 people in the class…I was a little nervous at first, but the teacher put me right at ease sharing the focus of the class and then walks over to press ‘play’ on the stereo…the music begins…we take 2 steps IN…inhaling a deep breath with arms rising and I INSTANTLY went from my head worrying about how I looked….to the SENSATION of relaxation….starting at the top of my head….melting…dripping down my arms, body and legs…tension, like butter, melting away from my body. THAT, I was NOT expecting….and THAT SENSATIION was one that I will never forget….and set me on a path to changing my body, my nervous system, my motivation for movement, living and being. This class took me for the first time (probably since I was a child) BACK into my BODY. I even teared up, grieving the realization that I had for so long abandoned my body. Now that I know what it’s like to ‘be in there’….I will never go back to anything less than the sensation that Nia gives me.
The next BIG thing I noticed was the sense of community….like you, dancing with your girlfriends, I suddenly felt myself connected to the group…the community…and yes, we laughed…and played… and most likely looked a little kookey…but I was having the time of my life!
for the first time, a small-town, east Texas girl like me didn’t care what others thought…and it felt POWERFUL…self-determined…and ALL ME!
like many others have said, although I ‘got it’ on my first class….not everyone does….and commiting to 3, 4, 5, maybe even 6 classes will give you enough experience to determine whether it is for you. I like what Jeff Stewart said….”Nia is not for everyone…but it IS for everyBODY”!!!
thank you for having the gusto to go ‘try’ the free Nia class at Athleta…and for giving me this opp to share a small part of my BIG 18 year Nia story…
Hello Emily! Congrats on being brave enough to go! I recommend checking out another class. Nia is BIG and has a LOT of variety within it. A single class is just a mere glimpse at what ALL is available within the Nia practice. The music, and the focus chosen for a single class can vary dramatically. Overall, it is a practice with a LOT of variety for the purpose of creating the ultimate fitness/adaptability/pliability (rather than always moving “one” particular way). Awareness is a huge part in that it helps to keep us safe, focused (versus thinking about work, school, etc), and helps us to integrate the education into our day-to-day life. The music, movements, “routine,” focus, and teacher can all really change the experience. Also, in many ways, Nia is “open” enough that YOU can make the experience whatever YOU want it to be. Want more powerful high-energy movement, just kick up your intensity however much you want. Go for it, even if the teacher isn’t. Trust me, it’s not all hippie twirls… Nia is so much more
Hey there blogger and Nia-neophyte. I can identify with your first Nia class experience; mine was similar….only I wasn’t brave enough to bring any of my friends with me.
I just read Debbie Rosa’s comment — TAKE HER UP ON HER OFFER!!!! It’s a big one and you’ll love the week long immersion. I have been practicing and teaching Nia for a long time and I do practice other types of exercises too, such as running marathons. It all works great together!
At my studio, we offer 16 Nia classes a week, and they are the most well-attended of 52 weekly offerings. It has taken time to build the classes, as people come back for seconds, thirds, fourths. One of the many gifts of Nia is how every class is different… no getting bored ever… so it is a life-style practice that will keep you healthy, youthful and enJoying life. I encourage you to go to another class… and if you are ever in San Antonio, come to the studio to move with us!
Brava to you for your experience of Newness ~ ~ ~
Nia Newness!! We, Nia students and practitioners, have an understanding, a body knowing, that Nia Newness is an invitation to experience fitness in a whole new way.
Let me offer than there is so so much more than a one class experience . Will you be curious enough to find out more about Nia and all she has to offer? It is an investment well worth taking….I promise.
So I DID have a dance background when I took my first Nia class, and I STILL felt like a deer caught in the headlights. Nia felt so foreign to me. The movements were different than what I was used to, the patterns were different, and even the emphasis on how to move was different. A decade of ballet training did not serve me in a Nia class; I couldn’t figure out why people weren’t trying to model the teacher exactly. I couldn’t figure out why she wasn’t tucking her tailbone in a plie (oh wait, maybe that’s not a plie). And when the teacher stepped away from the front of the room and everyone kept dancing, I froze. What am I supposed to do now?
My training had defined a set of expectations about what a dance class and a workout was supposed to be. Nia turned those expectations upside down. I was out of my comfort zone — like you. But my dance training had also left me with another legacy feeling crappy in my body: I had unresolved injuries from pushing myself in ballet and an emotional imprint about my form not being perfect. I was used to being judged from the outside and had also become used to self-judgment in turn. Even though I felt so awkward in that first Nia class, there was something those Nia regulars and the teacher had that I wanted. They enjoyed being in their bodies. That is what I wanted and probably what unconsciously drew me to my first Nia class, and kept me coming back, despite my insecurities.
Nia has been my unexpected pathway to healing my relationship with my body. YOu never know, it might be yours too. I encourage you to let go of your expectations, and if you know that you have some inhibitions, maybe try your next Nia class in a studio instead of a store.
Thanks Emily for writing what other first time Nia students may experience. Being self-conscious about getting it right or looking weird, clamming up or feeling oaflike doesn’t sound like fun! Thank goodness you found laughter to release the joy factor!
Twelve years ago it was a big shift for me to leave self-judgement at the door and be a beginner. Nia is a practice that takes practise! What I’ve learned was that when I move in MY body’s natural time, Nia delivers fabulous conditioning and sustainable fitness that FEELS good!
In Nia we recognise the process of
Learn (brain stimulation in high gear… breathe!) –
Move (whole body begins to dance… fun… pleasure!) –
Energise (feels playful and powerful… my body was made to move THIS way!)
Through Nia I’ve learned to have body awareness AND work up a sweat. I’ve danced with marathon runners who’ve told me they’ve never used so many muscles in one workout as in a Nia class… and cancer survivors who shared they have learned to trust and love their body again through Nia. There’s no doubt Nia is a different way to workout. I hope you get a chance to discover that it’s so much more!
I’ll ditto everything everyone days, and just invite you to give it another shot. On a digferent setting. You have an invitation to go to Nia HQ. I’d take it of I was you. You won’t regret it.
I have been checking your blog and all the comments that keep coming in this weekend…I love reading about all the people NIA has touched like it has touched me…after reading about Debbie Rosas invitation to you (what a gift!) and other teachers inviting you to try their classes if you are ever in their “neck of the woods” I should invite you to some of mine right in your own backyard! I have a class in Ardmore “lunchtime NIA” from 12-1 at First Postion Dance on Wednesdays…I’ll treat you to class and lunch!
Hi!
As many readers have already told you Nia is a more than fitness, Nia is a lifestyle. You have already received lots of words from passionate dancers.
Here is my experience with Nia in “espresso” format….
Before Nia I used to label things very quickly in” I like it “or “I don’t like it ” following my belief system . I was quick in labeling experiences, political or religious belief , sports and in general people.
One of the best gift I received from Nia is to be tolerant, flexible, open, expressive and LOVING with my body first of all. This has influenced and changed myself into a more tolerant, flexible, natural, authentical and loving woman. Nia has taught me to see myself and the world from a perspective that was NOT new to me , but which was covered by prejudices.
The teaching I received from Nia has no political, religious, class, or body label: it is simply : love!
Con AMORE
Letizia Accinelli
I’ve been teaching Nia for 10 years and a student of Nia for 12 years. Nia is like nothing else I’ve ever encountered in the aerobic community. For me personally, it’s a lifestyle AND a cardiovascular dance exercise practice. It has not only changed my body, but it changed my life. I’m more flexible, mobile, agile and strong. I am able to blend the yin and yang — the “do” and the “be” in my everyday living with much more grace since my connection to Nia.
Give it another go. Just get up and dance…your body’s way…Nia’s way.
Hi Emily,
Cheers to you for being willing to put yourself out there and dive into a class that perhaps you might not normally attend.
You received quite an offer from Debbie- wow! I hope you will take advantage of this rare and incredible opportunity to attend a Nia training with the founder of the practice. I encourage you to really check out what Nia has to offer, in particular to note the level of “form” or structure that is present….
We are built upon the fusion of nine different movement forms. From these nine disciplines, we have isolated and integrated into each class 52 classic moves (think of these as you would the 72 moves of T’ai Chi, or the asanas (postures) from yoga). We have an entire teacher training program designed around conditioning – cardiovascular, reflexive muscular, and voluntary conditioning. Every Nia class follows a 7-cycle class format where the body is conditioned systemically in that 60-minute class. Combine all of these elements and you have a whole lot of form
You are welcome at our International Training headquarters in Portland, OR anytime. We’d love to dance and train with you!
Very Best,
Allison
I tried my first Nia class in Cape Town 7 years ago and at that time, I weighed in at 105 kilo. I had piled on weight after my daughter aged two had died.
I hated my body and no longer trusted it.
I felt awkward with all my glamorous cousins in the class.
The studio was totally packed so it was very easy for me to hide.
Something clicked for me when Kathy, the superfit teacher said, remember it doesn’t have to look good, it needs to feel good. I let go of what other people were thinking about me, I let go of what I was thinking about me.
For the first time in many years I felt sexy again. 105 kilo and I felt sexy.
Since then I have shed more than a third of my body weight through Nia classes and trainings. It took me a good while to get to the point of dripping with sweat in class. Some people get it quickly. It took me time.
Emily,
Come and check out my class, Pilates, I would love to hear some feedback from a runner and hard core strength trainer!
An invitation to do a White Belt at Nia HQ!!!!!!! Go for it!!!! I live in Cape Town, South Africa – i have travelled to the US three times in last 5 years to complete my Blue, Brown and Black beltss (after the white belt which I did in SA) – I have probably spent close to R100 000,00 in all to do this – and not because I have a great disposable income (more like embracing credit card debt ha ha) …. THATS how much I believe in this work …I co-won a studio in Cape Town and am always blown away by the subtle power of this incredible work …. yet we get to play and move in the class with such a great community of people every time. (used to be a spinning and Gym junkie) ….
I love going to Nia HQ to train – its an amazing experience every time – and to get to train with Debbie Rosas – what a HUGE privilege …she is incredible.
I cant say it enough – do what I did 10 years ago – jumped in not really knowing what I was jumping into – and I have not regretted any moment since!
Let me know how your White Belt goes –
nicci@niasouthafrica.co.za
I am Nia Girl’s sister and it’s true, it took me a few classes to get it. In the beginning, it was kind of fun and mostly embarrassing as I tripped over my own feet. But each time I left, sweaty and spent, something urged me to return.
I answered the call by taking classes with different teachers and then one day, something clicked. I got it. I felt it. I think it’s like the high runners talk about or the wholeness practitioners of yoga seek. I was in my body with the music in the room in a community.
And just so you know, there is nothing hippie about me and exercising is not on my list of fun activities. I generally dance only while cooking or occasionally in a club, late at night, in heels. And I would rather eat than exercise any day!
But Nia is not about dancing or about exercising. It’s a way to be in my body and in the world.
From one skeptic to another . . . give it at least a couple more chances. You might surprise yourself.
Love your honesty, Emily, and I can sure see where you are coming from. First Nia class I took was when I was in my late 50′s in a large fitness room at a university. There was a sense of “holiness” that turned me off, but now 4 years later and 2 intense trainings later, I love Nia.
Nia is a self practice. I agree taking the training would aid you in understanding the depth and sophistication of the practice. The training is serious, thoughtful, and grounded in science .
I know for me Nia is about me, the music, and the people I dance with. There are certainly superficial aspects of the Nia culture that can be annoying, but sifting through that “stuff” you can find some amazing insights into YOU, YOUR BODY, and develop a wonderful practice.
Take what works and leave the rest behind.
Body Awareness is a personal journey into sensation and playful integration of body/mind/emotion/spirit. What a great first step for you . . . to feel and move at the same time . . . an extraordinary opportunity for you to have a relationsh…ip and conversation with your body and mind. Learning, Moving and Energizing the movement and dance of Nia requires a sense of self-acceptance in learning through the body. I am a Nia Trainer who is a kineosthetic learner who needs to move to learn – Nia has been my path since 1997. What JOY there is in having fun!
Nia has trained my body better than any other fitness technique. It supports my endurance in business, mothering, and daily life. As many times as I have gone to seek other practices that may fill the gap in place of Nia–I have never found anything that covers all the bases and still leaves room for more growth and challenge. At 41, mother of two, and owner/ director of three businesses, I am dancing better than ever, stronger than ever and so alive! In fact I feel ready to challenge any fitness technique. My suggestions is to try it out a few more times, get it in your body. Read the book. Get online and take more classes and learn more. There is so much there that you will never know until you take a chance and dive in. http://vimeo.com/35451485
Take Debbie up on her offer and jump in. Why not? That’s what I did. All the best to you on your adventures in fitness.
The time will come eventually when, you will want to address body, mind, and spirit in a healing, holistic way. If it can happen through a movement and fitness program – all the better. Nia will be there, waiting to offer you joy with a heaping scope of physical conditioning. Keep laughing…it’s good for your abs!
Hi Emily – I enjoyed your blog entry about Nia – I think you likely eloquently expressed what many folks think the first time they take a Nia class! thanks for the giggle. In you, your words, I see me.
About 20 years ago I was at an IDEA fitness convention and stumbled into a Nia class. From the entrance door I thought the class looked most bazaar: folks with their shoes off, expressing themselves, each moving quite freely – way too much for my Exercise Physiologist Brain. I stepped in and moved (keeping my shoes on) and felt rather like an elephant in a tutu.
I’m glad I gave Nia a second chance.. something compelled me to come back and check out more about Nia. I went from a size 18 to a size 8 in the first year of taking Nia. I took the Nia White Belt course and began teaching quickly upon graduation. Just like any great exercise program like yoga, pilates and fitness in general, every day is different and every teacher brings something unique.
I have found Nia to be an incredible workout and so much more. It’s change my body, my life, saved my marriage and improved my sex life! I’ve been able to create a fabulous lifestyle where I support my family, have a vibrant Nia Studio (NiaMoves.com) in Houston and a fantastic retreat center (SomaRanch.com) in Montgomery. Possibilities are endless with Nia from a great fitness class to a complete lifestyle – I dare you – give Nia a second chance and let me know how it goes.
Helen Terry
I am not a good dancer. My background with fitness is football, basketball, weight lifting and running. I grew up in a small town in the midwest, where guys don’t dance unless they have had a few drinks.
When I first tried Nia, I was given the advice to just let go of my inhibitions around feeling silly while doing the movements because the movements had purpose. The purpose being that they engage every part of the body, from the pinkie toes to the ears.
When I took that advice, I felt the magic of Nia. After my first class, I had a tingling all over my body. Muscles that hadn’t been used since I was a young boy were suddenly awakened. With each class I became more and more comfortable in my body too, until the thoughts of being silly while doing Nia simply disappeared. I felt healthier, stronger, and more in touch with my body than ever before.
Thankfully I went to that first class on my own, so I was not concerned with how I looked so much as how I felt. I imagine if I had gone with my friends I would have had a similar experience as you, and would have laughed myself right out of the class.
If you really want to give Nia a try and you feel awkward in your body, I suggest that you try it by yourself first, you might feel much less silly. And I promise you, your body will thank you for the chance.
Emily, I can relate…I went to my first Nia class in 2000 and I actually had FUN but was a little intimidated with the freedom and flow and the sensuality of movement. I didn’t go back, at least not for five years when a friend called from New York and said”You will Love Nia!”
I told her I had done it years ago… and then a funny thing happened…I literally said to her “I am going to be a Nia teacher”.
And I am exactly that, as well as a new Nia trainer! A seed had been planted and it just took a little time to sprout; and boy did it Blossom! My body healed from chronic pain, my depression lifted, I lost 25 lbs, and I became stronger, more flexible and so much happier and juicier. A dr. had told me at age 37 to stop dancing, that my knees were shot. Now at age 57 I am a dancin’ fool! I love Nia and I am spreading the love of this practice throughout New Orleans and the Gulf Coast~ and I even get to come to Montrose, Pennsylvania as my friend Angela has requested Nia at her wedding! I hope you take advantage of Debbie Rosa’s offer to take the White Belt (Wow, what a deal!)or at least go back to class. Maybe it won’t take 5 years for you!
What I most love about Nia? I can GROW with it! Yes, I can come in and twirl and whirl in the back of the room without a care in the world, taking care of myself and expressing my freedom if I want to. Everything and Everyone is accepted in Nia. But I can also choose Awareness and Form, allowing my body to adapt and learn new sensations and new moves, which take me to new movement possibilities. I’ve been practicing Nia since 1993, and it’s the ONLY movement form I practice. I have much more strength and flexibility at 38 than I did at 25 and I now consider myself an incredible mover. I say ‘mover’ instead of ‘dancer’ because this is what Nia does: It teaches us to move, find health in movement and to seek ALL KINDS of movement: Step, kick, shake, cha cha, sound, block, punch, turn. It’s all about variety, sensation and Joy. I’ll take that over stepping into a weight lifting class any day!
Emily, I commend you for giving Nia a chance, there are definitely some parts of the technique that may feel foreign. It is a PRACTICE and may take a little time to find your comfort zone. I have started Nia 14 years ago and can truly say it has changed my Body and Life. At 57 I feel younger and stronger than i did at 40. It’s well worth another shot and I would highly suggest you take Debbie up on her offer!
Emily, I commend you for giving Nia a chance, there are definitely some parts of the technique that may feel foreign. It is a PRACTICE and may take a little time to find your comfort zone. I found Nia 14 years ago and can truly say it has changed my Body and Life. At 57 I feel younger and stronger than I did at 40. It’s well worth another shot and I would highly suggest you take Debbie up on her offer!
Dear Emily, thank you for your sharing – one line comes to my eyes when you speak about how you have forgotten how to move naturally- and later a little splash that the Nia steps felt easy to do- that is great!
Finding natural movement again and to retrieve what is natural to the body is a beautiful thing and it can ripple into having more access to pleasure, sensation – even confidence moving! a how wonderful that you have the option to go to Portland and train with Debbie Rosas- she is a fantastic teacher/trainer and healer. Ask your body if it want´s to go! If the feeling is there -jump in ! I love this practise and I can higly recommend it.Perfect place to stop over- thinking and be natural moving with in natural time/organic skill – Ann
“Turn on some music and tell me to dance, and I immediately clam up. It’s like I lose all rational function of my arms and legs, and my brain can’t remember what natural movement is supposed to feel like anymore. I overthink it, then I choke”
I totally undertand your discomfort- I do not by any means consider myself a dancer so Nia was really branching out for me! I’m always up for trying something new, and I kept hearing great things about Nia.
I decided to go to my first class alone and that’s what made me comfortable enough to let go and enjoy it. It sounds like your “friends” were laughing at you, or with you, so that probably distracted you from the full experience.
Emily, this one free class really revealed where you can find some personal growth in your life! Don’t be so hard on yourself-there’s always a learning curve. Find joy in the journey.
I hope Emily has seen these comments! As someone who contributes to magazines online, I can say that the author does not get alerted when a comment is posted. She may come back to this at some point in the future & be wowed at how many comments this piece received!
I also prefer my exercise somewhat hard core – running, intense Zumba classes – really working up a sweat. However, after my first NIA class I also knew that I wanted to teach NIA & I am attending the upcoming White Belt training in Portland. Very excited. NIA has helped me to become less self-conscious about my dance skills & just enjoy the movement. I especially love the martial arts elements of class (that’ll get your heart rate up for sure!)
Every instructor is different. It sounds like you have some great offers here, Emily, if you want to give it another try!
Enough encouragement yet to dive in deeper? As a long time mover from athletics to a dance degree I discovered Nia at 40 and love how it provides muscle, brain and joy stimulation to keep me body literate and mindfully agile in my daily activities as Mom, business owner, life partner and world citizen. I could hear your laughter through your words all the way up here in Canada! Hope to see you on the dance floor!
Hi Emily,
I love your sharing of your experience. As a Nia teacher, I find that students often hold back from giving their feedback because they don’t want to hurt my feelings! And while most of the time my experience has been that people love the class, I have heard people say they felt like an elephant for the first 2 classes. And even though I have a dance background I wasn’t sure I was going to be able to make it through my first Nia class.
With 9 movement forms to choose from, you can be sure of one thing: there will be variation. Personally I love the Duncan Dance, childlike-play, but I know some people need to get into it. I’ve heard participants say that it was the first time as an adult they felt they had permission to be childlike, playful and yes a little silly. Personally I feel that it is healing. And then there are people who feel intimidated by doing martial arts kicks and blocks, especially when I ask them to sound.
A lot of the Nia experience is stepping outside of your comfort zone. (Yes I found it difficult to ‘sound’ at first). The comfort zone may come in the music choice, the focus, the movement forms – and especially – how we perceive ourselves, whether we give ourselves permission to be dancers whether we are coordinated or not. Letting go of being ‘good’ is the hardest part for a lot of people.
Well, that’s my 2 cents worth! I do hope with all the encouragement you’ve received that you (and anyone else reading this discussion) will give Nia another try – or try it for the first time.
I find that stepping out of you comfort zone is actually healing in a way. Nia has made me step way out of my comfort zones and I feel I have grown because of it. I love Nia because you don’t have to be “good” at it, just find the joy of moving. My students are now, after 2 years, noticing how open to bigger movement there bones and muscles are and their joints don’t hurt. I found Nia has helped me improve in all the other exercises I do, including gardening, the rise and fall, etc.
Yes getting people to sound is difficult, until they see your joy from sounding, but, I have been acused of being vocal.
Hope you will give Nia a second, perhaps 3rd try before writing it off completely.
Candice
For a fun empowering cardio workout like you’ve never done try IntenSati this Saturday Aug 4 at Athleta 8:30am!
I’m sorry to hear that your discomfort with your body kept you from being in your body and enjoying all that Nia has to offer. It is really about stepping out of the body/self-consciousness that is so endorsed in our culture and to settle in enough to trust the movement.
Nia is not for everyone. Especially if you have anxiety with dance, then it is most likely not for you.
It saddens me to hear a negative article when some many people, including myself, get so much joy out of it.
I am happy to say that it has been a very long time since I have had someone laugh in a class of mine. (Yes, I am an instructor since 1998). I really hope that those people would excuse themselves and respect those who take it as such a powerful mind/body/spirit practice.