7 Cycles of a Nia Class
Did you know?
In every Nia dance class, there are 7 cycles, each with its own purpose. These cycles are meant to foster comprehensive conditioning, and are tailored to meet the individual needs of each student. The Nia principle of The Body’s Way serves as a guide and reminder, emphasizing the importance of upholding harmony and balance as we move through the cycles.
In this post, let’s walk through each of the 7 cycles – what their purposes are, and how they lead to a balanced fitness practice.
What is Nia?
Nia® (meaning Neuromuscular Integrative Action), emerged as a holistic movement approach pioneered by Debbie and Carlos Rosas in the 1980s in Portland, Oregon. Integrating aerobic exercises, martial arts, dance, and relaxation techniques, Nia aims to harmonize the body, mind, and spirit. With a repertoire of 52 movements in somatic exercise, Nia workouts aspire to rejuvenate, enhance mental clarity, and foster emotional equilibrium.
Nia's inclusivity ensures that folks of all fitness levels can participate. Beyond mere physicality and providing weight loss workouts, Nia transcends into the realm of balanced fitness. In my Nia classes, you are encouraged to unlock your full potential and embrace your inner strength, fostering a deep trust in your body and mind.
In essence, Nia dance classes offer a vibrant, non judgment, low-impact, high-energy avenue to connect you with your body and soul while staying active and fit!
What Are the 7 Cycles Of Nia Workouts?
Nia is all about Pure Consciousness—tapping into who you are in the moment, and understanding that you are never the same on any two days, or even moment to moment! However, no matter how the Nia experience changes—through focus, moves, music, and class intent— the seven cycles remain the same.
These cycles are designed to provide a balanced and holistic movement experience, addressing physical, mental, and emotional aspects of well-being.
The 7 Cycles of Nia Dance Classes are:
Cycle 1: Setting the Focus and Intent
This cycle—usually 3-5 minutes long—involves setting an intention or focus for the class, which could be a physical sensation, an emotional state, or a mental aspect. Whatever your desired intention, focus and intent carry through to all 7 cycles. Meditation and chakra connection are usually a part of this cycle. I utilize this time to share information that will enhance your awareness and experience in the class.
Cycle 2: Step-In
Here we gradually ease into movement, warming up the body and connecting with breath and sensation. Stepping in is all about leaving distractions at the door. It stimulates the body, mind, emotions, and connection to spirit by helping you create space to fully get all the benefits of your Nia workouts.
This cycle starts, as the name indicates, but taking the first step (or movement)—symbolizing the action of leaving distractions behind. This act not only begins your Nia exercise practice, but facilitates a more intimate connection and trust between our Nia community as we step into our “now” bodies and begin moving.
Cycle 3: Warm-Up
Like most aerobic workouts, warm ups are important for activating your body and flow of energy. This cycle focuses on gently increasing heart rate, flexibility, and mobility, preparing the body for more vigorous movement. This cycle also serves to initiate movement through all three planes— low, middle, and high. Using these levels, we are able to introduce and familiarize ourselves with the moves and music we will be using throughout the class, and start to feel comfortable in our “now” bodies. Additionally, this is a good time for me to gauge the energy level in the group on any particular day.
Cycle 4: Get Moving
The energy of the class picks up during this cycle, incorporating dynamic and expressive movements to engage the whole body. This cycle is the action of using increased speed, ranges of motion, and intensity to condition your body. Dynamic movement—both standing and down on the floor—through the three planes of movement happens here to activate your cardiovascular system.
Cycle 4 emphasizes elements such as:
timing
transitional movements
posture
weight shifts
adaptability
individualization
intensity variations
diverse planes of movement
personal self-expression
Cycle 5: Cool Down
Here we begin to transition towards a more relaxed state, slowing down movements and focusing on releasing tension. Intensity levels decrease, speed slows down, and we are encouraged to let our heart rate cool down. During cycle 5, it is time to stretch, center yourself, reflect, and prepare to move to the floor for cycle 6.
Cycle 6: Floorplay
This cycle often involves exercises performed on the floor, focusing on stretching, strength, and relaxation. Taking advantage of the heat that the body generated during the previous cycle, we can stretch and open our joints more fully. In this cycle, the body can be used as a free weight to condition muscles and joints.
Cycle 6 uses both free movement and structured movements to guide the flow of floorplay action. Movements are simple, and chosen to address the body’s needs. Mats or knee pads can be used as needed to help movement be more free and relaxed. Remember, it’s all about what feels good to you!
Cycle 7: Step-Out
Our classes conclude with a closing ritual or movement sequence, allowing us to integrate the experience and prepare to transition back into our daily lives. Essentially, it is an action that we take to symbolize the end of each class. Similarly to Cycle 2—stepping in— Stepping out is centered around finding harmony in your body, reflecting on the class, and transitioning into your day. Cycle 7 offers a way to close out the class, and create an intentional moment of reflection.
Moving With Me
These cycles are crafted to offer a well-rounded and comprehensive movement journey, catering to the physical, mental, and emotional dimensions of well-being.
Aside from my in-person and online dance classes for adults, I also offer an annual retreat for healing in Cambodia, training for white belt near me in Eugene, Oregon, and FREE Dance Fridays on the second Friday of each month.
Check out the full listing of upcoming offerings, and come move with me!