Nia Frequently asked questions

Nia is a movement-based lifestyle practice using science and techniques from nine movement forms: Tai Chi, Tae Kwon Do, Aikido, Jazz, Modern Dance, Duncan Dance, Yoga, the Alexander Technique, and the work of Moshe Feldenkrais^®.

Nia is a whole body cardio workout. It is practised barefoot using 52 simple moves choreographed to inspiring world music. The focus is on joyful and pleasurable movement by moving the body's way. This means that each student moves to their own abilities.

Nia: through movement we find health. Nia is a great workout, done at your own level.
A good workout requires ...

• a period of warming up. The first few music tracks of the class build from a gentle pace, allowing the muscles and joints to warm up as they free-up and get ready to move.
• a period of challenging activity. The class builds in intensity with the addition of punches, kicks, and energetic dance movements, in time to faster, more lively music. The music helps to set the pace.
• a period of cooling down. The end tracks of a Nia class takes the intensity, and therefore the heart rate back down.
• stretching. A Nia class contains active stretching (where stretching is done with movement), coaxing the body to stretch when it is warm. In addition, a typical Nia class ends with floor-play, where students stretch by using their body weight be playful on the spot, gently moving from one movement to another. This might be done sitting or even lying on the floor (bring a yoga mat if you like). This often feels like making the whole body yawn and is a great way to end the class!
• personalisation. Every body is different. Every day is different (with its own associated stresses, amount of sleep, etc.). The body's daily reaction to this is also different. The teacher will often show moves at various levels that you can then adapt to your body. It might be that you move between several levels within a class. It might be that you do some of the dancing seated in a chair. As you do this, you further develop the skill of listening to your body.
• it to be sustainable. Nia is the alternative (and the opposite) to the "no pain no gain" motto. The emphasis is on fun, and pleasurable and joyful movement. Students are often surprised at how much they worked out while having so much fun! And they keep coming back!

All the movements are based on 52 simple moves that fit together like building blocks in different configurations. This means that it is learnable, and yet challenging with variety.

Having the science of Nia based on nine other movement forms, gives students the best of all worlds.

In addition, at the start, the teacher sets the focus of the class and invites the students to step in, leaving all the stresses of the day behind for that hour. This practice is important, both in terms of the class and overall mental health.

If you can move at least some parts of your limbs, then yes, you can do Nia.

Even though classes contain choreographed routines, each student personalises it by moving to their own abilities. The teacher shows how different moves can be made easier or more challenging. Nia can even be done sitting in a chair (and yes, there are chairs available!). Those who are fit can also challenge themselves further.

It is common to have fluctuating energy levels on different days. Students are encouraged to listen to their own bodies and move their body's way.

Students are often surprised at the end of the class at the amount they worked their bodies. The emphasis is on pleasurable, fun, and pain-free movements.

We encourage you to talk with Stephanie prior to your first class.

It is advisable to consult your medical health practitioner before beginning any new exercise regimen.

You do not have to have ever danced to participate in Nia classes.

There are many students who have never danced before. There are even students who previously would have never been caught dancing! Some used to describe themselves as being uncoordinated! For others, their bodies do not allow them the full freedom of movement.

All of these students made a decision to look after their body and took the step towards health despite their own judgements about their body. They now regularly talk about how much their movement, coordination, and confidence in their body have improved. Intentional practice has also allowed them to develop a healthier relationship with their body.

The classes are non-judgemental. In fact, everyone is very encouraging. The small community atmosphere means that you look forward to seeing everyone at the next class. You can interact with the community as much as you want.

• Take a look at the class schedule to find a class and place that suits you.
• Then buy a pass and book your class.
• Feel free to contact Stephanie at any time, introduce yourself, and ask questions if you have any. She is passionate about her practice and loves working with others and disseminating knowledge.

We're looking forward to seeing you in class soon!

Nia does not use any particular equipment.

It is done barefoot.

Wear clothing that allows your body the freedom to move.

Bring a water bottle. You will need it! It is essential to stay hydrated.

Bring a small towel. You will work up a sweat!

For the final cool down (floor-play) part of the class, you can bring your own yoga mat if you so desire. This is not essential and is a matter of preference.