What is Nia?

What is a Nia Workout?

Glad you asked!

Nia fitness (Neuromuscular Integrative Action) is a holistic movement method developed by Debbie and Carlos Rosas in the 1980s in Portland, Oregon. Nia combines aerobic workouts, martial arts, dance, and relaxation techniques to unite the body, mind, and spirit. Nia workouts engage a system of 52 movements in somatic exercise, and the goal of each Nia dance class is to leave you feeling revitalized, mentally focused, and emotionally centered.

Nia exercise is inclusive, which means that no matter your fitness level, you can participate!

Nia is about so much more than weight loss and physical fitness—it is about the concept of balanced fitness. Through Nia workouts, participants are guided towards embracing your full power and potential through movement and trusting in your body and mind. Basically, Nia dance classes are a fun, low impact, high energy way to get in touch with your inner self, all while staying active and fit. 

The Blend: Nia Philosophy 

As stated above, Nia combines practices from three main disciplines: dance, martial arts, and mindfulness practices to give you a balanced fitness program that improves your mind-body connection. No matter your fitness level, by listening to your body and embracing the signals you receive and adapting accordingly, you can have a workout that is actually fun and doesn’t feel like a chore to do!

Nia Dance

Dance is a key part of each class, and influences from all kinds of styles of dance—from jazz to modern dance—and students are encouraged to move freely and joyfully through the choreography. While teachers are there to guide you, it is ultimately up to you how you want to move your body through the music!

Nia Mindfulness

Nia practices embrace mindfulness and are a great way to further spiritual growth. By pulling influences from healing practices like yoga and meditation, each class emphasizes mind and body awareness and breathwork to support holistic wellbeing. Mental health has a huge impact on your ability to connect with your body, and by embracing this practice as working out body and mind together, you can further root yourself in your truest being. 

Martial Arts in Nia

Influences and movements from different martial arts practices (such as tai chi, aikido, and taekwondo) are incorporated into each Nia fitness class. These movements are centered around stability, precision, balance, and strength.

By combining the elements of these different practices, Nia offers a diverse and comprehensive approach to fitness and well-being. Each session aims to create a harmonious integration of the body, mind, emotion, and spirit through movement, music, and self-expression.

Nia Principles

Nia has several principles that guide its practice: 

Joy of Movement

This principle emphasizes the importance of experiencing pleasure and enjoyment in movement—encouraging you to tune into your body’s sensations and express them through dance.

Awareness

Mindfulness is central to each Nia class. Focus on body awareness and listen to your body’s cues while you’re engaging in your Nia movement practice. Each Nia mind-body workout will bring you deeper into your body, and further your connection to yourself.

The Body’s Way

Nia is all about listening to your body. With a Nia workout, you want to move and honor your body’s unique needs and abilities in a non judgemental way. Whether you’re a beginner or you’ve taken countless classes before, we invite our students to approach each class by respecting their abilities and adapt movements to fit individual range of motions and energy levels that day.

The Five Sensations

Each Nia fitness class routine should incorporate five sensations: flexibility, agility, mobility, strength, and stability. By embracing and combining these sensations, we aim to accomplish a balanced and holistic fitness workout.

Personal Expression

Nia dancing is rooted in encouraging expression through movement. There is not strict choreography in Nia routines, instead instructors guide the class to find their unique ways of moving and connecting with the music.

Healing and Mindfulness

Nia movement therapy promotes overall health, healing, and wellness through movement. Each class integrates elements of dance, martial arts, and mindfulness practices that aim to reduce stress, improve flexibility, and enhance your overall well being.

By embracing these core Nia principles, practitioners can experience a deeper connection between their physical, mental, and emotional selves—fostering a more holistic movement practice and creating harmony within the body.

Nia Benefits

The benefits of Nia go beyond the physical (although there are plenty of those!). Often, folks will sign up for Nia for weight loss and end up developing a higher sense of wellbeing and being rooted comfortably in their bodies. Anyone who engages in a Nia practice is exploring and training their body physically, but is also giving themselves space to develop creatively and emotionally as well.

These benefits become more pronounced with time and practice:

Pure Awareness

You will begin to feel more confident and rooted in your body and how you move in response to music and rhythm.

Stability & Balance

You will gain both physical and mental balance. After some time, you’ll notice that not only are you able to keep up in class, but you feel more mentally balanced and relaxed outside of the classroom as well.

Posture

Due to the precision of each movement, after each session your body will feel taller and you’ll feel as though you actually grew!

Appearance

As stated above, by engaging in a regular Nia fitness practice you are likely to lose extra weight. But, more importantly, the confidence you gain during these sessions will radiate and keep you looking attractive from the inside out.

Joy & Positive Attitude

By finding joy in movement, you’ll carry that joy and positivity into your daily life. Many students find that the creativity that is encouraged in each class actually enhances their ability to be spontaneous and fun loving outside of the classroom.

Nia Community: Dance Class in Eugene Oregon

Based in Eugene, Oregon— a couple of hours outside Portland (the birthplace of Nia)— I aim to empower my students to live their truth, love their bodies, and find joy in their daily lives. My classes can help you to de-stress, move through your emotions, feel grounded, and live in the present moment by choosing joy through movement. Don’t live locally? No problem! I offer Nia online classes as well.

Nia Reviews and Testimonials

Connecting with each student and inspiring them to live as their most authentic selves is my true passion!

Read some first hand accounts from some students and learn how Nia can empower you to tap into your true power:

“Kellie’s Nia class is SO much fun, a great work out at any level. Kellie herself is a rock star. She brings such passion, positive energy, laughs, sweat, and friendship. Almost spiritual.”

— LISA G

“Nia with Kellie gives you a grand opportunity to step in and leave it all on the dance floor. She welcomes you with kindness and reassures you each step of the way that this is fun as well as good for your whole body. I am saying 5 stars and thumbs way up!!”

— CAROLYN B

“I had the pleasure to take a class with Kellie during a Nia retreat. She is an amazing teacher! Her routine is beautiful and personal and she gives a lot, on the dance floor and outside. I strongly recommend her, as a teacher and a human being. ”

— NANOU V

Nia: Joy of Movement

In addition to my online and in-person live classes, I also offer curated Nia Workshops and retreats including White Belt training, our retreat for healing in Cambodia, The Art of Being, my monthly Free Dance Friday, and more!

These retreats focus on healing movement, spiritual growth, and emotional wellbeing within each participant. I love working with each student to hone in on their inner power and become their truest selves.

Free Dance Fridays

On the second Friday of every month I offer a FREE workshop to the community! This class is all about connecting with music in a way that feels natural to your body. We play, move, laugh and sweat together!

Cambodia Retreat

In February 2024 join me and Debbie-Lee Van Ginkel in Cambodia for a life altering retreat! If the adventurer in you is calling, we have a spot for you! We are always scheduling new retreats on the calendar so check it out or sign up for our mailing list so you don’t miss a beat!

White Belt Trainings

Part movement training, part retreat, this course will bring you home in your body and help you to discover and connect with your most authentic self. Over the course of 7 days, we practice listening to your body’s inner voice which will empower you to make choices that enhance your health and total well-being!

Nia November: The Art of Being

Join myself and Britta Von Tagen for Nia® November: The Art of Being! Come dance and play with our Nia community, enjoy the beautiful Pacific Northwest as we explore the art of being in sync with the seasons and cultivating a healthy and inviting embrace of fully being YOU. 

Want to sign up for upcoming courses and retreats?