Skip Nav
Healthy Eating Tips
Do These 10 Things in Your Kitchen to Lose Weight
Before and After
A Before and After That Proves a Number on the Scale Means Nothing
Healthy Recipes
Try These Protein-Packed, Healthy Thai Shrimp Wraps From a Yogi's Kitchen

Class Act: Nia

As part of my New Year's resolutions, I vowed to try new things, so there I was — barefoot and in a room full of happy, chatty ladies, about to take a Nia class for the first time. I was excited because I had heard it integrated some of my favorite movements: dance, martial arts, and yoga. Once the music started, the instructor began demonstrating some simple movements to open the body. Tapping the toes, bending the knees, rocking the hips, waving the arms, wiggling the fingers, and rolling the neck were meant to activate "all 13 joints," meaning our entire bodies.

We continued to move through several short 10- to 15-minute dance segments, which were a fusion of these nine movement forms:

Martial arts: T’ai Chi, Tae Kwon Do, Aikido
Dance arts: jazz dance, modern dance, Duncan dance
Healing arts: yoga, Alexander Technique, the teachings of Moshe Feldenkrais

To hear more about Nia and see a video clip,


The best way I can describe Nia is that it's a spiritual low-impact aerobics class. The instructor leads you through a simple choreographed move, like a jazz square, but you're encouraged to move your body in the unique and playful way your body wants to move. Nia is all about exploring your space and how your body moves in it. It's about sensory awareness, self expression, and finding joy. What I loved about the class is that it reminded me of yoga in that you're only concerned with your own body and not worried about what other people think. Although I was sweating a little, it wasn't a really intense workout, so if you're looking for a light workout to awaken your spirit and get those feel-good endorphins buzzing, give Nia a try.

If you want more information about this type of bodywork, check out the Nia website. They'll also help you find a class.

Around The Web
Join The Conversation
Conscious-Dancer Conscious-Dancer 7 years
It is fun and integrates the left and right brain, that's why it makes you so happy afterwards.
Fitness Fitness 7 years
sidc - Yeah, it really is the kind of class that you just have to try in order to know what it's all about. I definitely had fun too.
sldc sldc 7 years
I tried this in 2001 after my son was born and it was fun. I was the youngest person in class and not nearly as granola as the rest, but it was fun and good exercise.
Beaner Beaner 7 years
I know in the video it seems a bit weird, but it's the kind of thing that you have to just try to know what it feels like. If you have an open mind, you can really get a lot out of the class. I always feel happy afterward.
Spectra Spectra 7 years
Kinda reminds me of Richard Simmons' "Sweating to the Oldies". I'll pass too.
michlny michlny 7 years
I mean this in the nicest possible way...I'll skip this class. :)
Waterskiing Grandma (Video)
How to Get Free Boutique Fitness Classes
Dominique Dawes at the Olympics (Video)
Laurie Hernandez Makes Olympics Gymnastics Team 2016 (Video)
Female Baseball Players | Video
Tips For Exercising in Summer Heat and Humidity
Embrace Documentary (Video)

POPSUGAR, the #1 independent media and technology company for women. Where more than 75 million women go for original, inspirational content that feeds their passions and interests.

From Our Partners
Latest Fitness