Traveling in Directions – Science and Philosophy of the 52 Moves of Nia

By: Allison Wright | Published February 18, 2011

The following post is written by Nia Black Belt Teacher and Next Generation Trainer Allison Wright, and first appeared on Allison's blog at

“There are two questions in life we must ask ourselves. First, where am I going? And second, who will go with me? If you ever get the order of these questions reversed, you’re in big trouble…” – Author Unknown

Traveling in Directions is one of the 52 Moves we use in the Nia practice. It may strike you as odd that “traveling in directions” is considered a move, but when you look a...

Nia On The "High-Rise"

By: Lynett Putterman | Published February 9, 2011

Lynett Putterman has been teaching Nia since 2002 in Chicago, Illinois and Chesterton, Indiana.  

I have presented Nia at a nursing school, a center for victims of torture, a Gilda’s Club (for people living with cancer) and numerous physical therapy offices, but the latest venue I taught at was a ground-breaker:  the party room of a high-rise in my own city.

When the building manager asked me to lecture on the benefits of exercise at his staff meeting, I agreed but insisted on giving everyone a Nia class in order to practice all the points in my lecture. I described the benefits of exercise in Nia language (the 5 Sensations, 13 joints, 200 bones, 700 muscles, pl...

Witnessing a Sensation Scientist

By: Debbie Rosas | Published February 8, 2011

Last night at Helen Terry’s RanchONia in Houston, Texas, I had the pleasure of taking a class from a new Green Belt teacher, Glen Graves. I came to Houston for my Awakening the New Feminine Spirit workshop. I had a great time with 20 amazing women who will become my creation pod to help me turn this body of work into what it was initially designed to be: a 13-month course. All of us were transformed, as only women are when they get together, creating magic. But back to Glen's class last night.


What is Nia?

By: Laura Mabe | Published January 24, 2011

The following article is written by Laura Mabe, and first appeared on Swing Into My Walk Space.

On Friday I found myself back on 10th and Yamhill in downtown Portland. I was sent on a mission by Polaris Dance Theatre to pass out flyers about the upcoming event the Fertile Ground Festival's new dance hub, the Groovin' Greenhouse, which is hosted at the Read more

Thank You

By: Amanda Coleman, LMT/SOMA Practitioner | Published January 24, 2011

The following post was written by Amanda Coleman, who is a Nia White Belt graduate, licensed massage therapist and SOMA practitioner. 

To Debbie, team NiaHQ, Nia teachers everywhere, students who have dared to show up to class, and every lover of Nia who has grabbed a friend and said, you have to come with me:

Thank you.

I have been loving and dancing Nia for two years now, and for the first time today I took class in a gym setting. And there, in t-shirted bodies and New Year’s resolved, weight-loss focused, sweat-seekin...

Nia Instructor Spotlight: Jill Pagano

By: Gretchen Musgrove | Published January 3, 2011

The following post is written by Nia Teacher Gretchen Musgrove of Seattle, WA. It was first published on her Blissful Fitness blog at Read more
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Largest Nia DanceBreak Filmed in Portland, Oregon!

By: Nia | Published January 3, 2011

On Saturday, November 6, 2010, Nia teachers and students danced in Directors Park to "No Quiero Nada Mas" by Sancti Spiritus, which is a featured track on the NiaSounds CD "Aya." Led by Debbie Rosas, this event was an exhilarating way for women, men and kids alike to celebrate the benefits and international impact of a renowned sensory-based movement practice! Read more about it here.

That's My Girl

By: Jenny Block | Published December 17, 2010

The following article is written by freelance writer and author Jenny Block, and first appeared on Radical Self-Care at Read more

$500 Discounts and Other Year-End Specials

By: Nia | Published December 7, 2010

To celebrate an amazing 2010 at Nia International Headquarters, and the arrival of the new year, we’re offering the following specials:

  • A $500 discount on all intensive trainings co-taught by Debbie Rosas at StudioNia when you register by December 31, 2010. Find an upcoming training here.
  • $5 NiaSounds CDs while supplies last! Shop here.
  • Nia gift certificates for the holidays.

We are also thrilled to announce the followi

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The Bears are Here!

By: Nia | Published December 7, 2010

We were a little worried the other day when we couldn't find Debbie anywhere. Then we realized she was actually in the room, hanging out with the newest shipment of Nia bears. In case you missed it, here's the video. And if you want some bears for yourself or someone you love, visit the Nia Store

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Nia Jackets for Winter - On Sale Now!

By: Nia | Published December 6, 2010

Stay warm this winter with a fleece-lined, zip-front, black Nia jacket – on sale for only $88 while supplies last.* It features adjustable Velcro straps at the wrists, a cinch, pull-tab to alter the fit, and two zip pockets. Go to to purchase yours. Happy holidays from the team at Nia International Headquarters!

*No teacher discounts apply.

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Sneak Peek of Debbie's New Routine

By: Nia | Published November 24, 2010

Been hearing murmurs about a new routine? It's true. Debbie has been busier than usual – if you can imagine that – working on "Vibe." The release date is yet to be determined, but we figured we'd share this awesome video to give you a hint at what the creation process look like at Nia International Headquarters. 

I Weep

By: Jenny Block | Published November 2, 2010

The following article is written by freelance writer and author Jenny Block, and first appeared on Radical Self-Care at ... Read more

Four Ways The Nia Livelihood Membership Package Can Enrich Your Life

By: Nia | Published September 22, 2010

If you’ve only taken the Nia White Belt Training, you may not know that you’ve just barely touched on an entire movement lifestyle practice. So to help you go deeper – and to discover Nia’s true potential to positively affect your body, mind, emotions and spirit – we created the Nia Livelihood Membership Package. This package serves as the perfect complement to Nia’s training series, and is available to all Nia White Belt Training graduates. It gives you:

Discounts on Nia Products

Livelihood members receive exclusive discounts at the Nia Store, including 50% off most NiaWear purchas...

StudioNia Fundraising Event for Pakistan a Huge Success

By: Nia | Published September 15, 2010

Just this past Friday, StudioNia (the Nia International Training Center) hosted its "Dance Jam for Pakistan," which raised more than $500 to help the 20 million people affected by the floods. We also received generous donations to our online Mercy Corps page from those who could not attend the event. Thank you to all the wonderful students, teachers and supporters who made a difference. Donations are still being accepted here. A flyer has been made available to teachers who wish to...

Join us at the 2010 Inner IDEA Conference

By: Nia | Published September 14, 2010

We’re counting down the days until we attend the world's leading wellness event, the 2010 Inner IDEA Conference, held September 23-26 at La Quinta Resort & Club in Palm Springs, California. Besides soaking up the sunny weather, magnificent vistas and beautiful gardens, we’ll be studying integrated wellness with the industry's top researchers, teachers and innovators. Debbie Rosas is one of about 35 renowned presenters who has been selected to participate as faculty. She will teach the following Nia sessions:

Session #310: The Five Developmental Stages – A Path to Realignment and Self-Healing


"Psychology Today" talks about Nia

By: Nia | Published September 9, 2010

In an article on Psychology Today, Alan Fogel (Professor of Psychology at the University of Utah in Salt Lake City) discusses the benefits of movement with body sense awareness. He states, "Cardiovascular exercise with body sense has more benefits than exercising while otherwise preoccupied." He goes on to say, "[Nia] combines a cardiovascular workout with movement awareness and is done barefoot to music. Nia uses elements of tai chi, aikido, modern dance, Feldenkrais, and yoga, among other methods. Using the sounds and silences of music, students experience feeling the sense of joy in movement in a way t...

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A Fantastic Video of Debbie's Trip to Paris, France

By: Nia | Published September 1, 2010

On July 17, 2010, the French and international Nia community welcomed Debbie in Paris. Here, Debbie taught a Nia class to more than 40 Nia teachers and students from France, Belgium, Sweden, Finland, England, Switzerland, Germany, Italy, Spain, and the United States. 

Debbie says, “Nia was created out of a desire to want to find [not only] something that was rewarding… to the body… but also something that would illuminate the mind, transform the spirit and touch the soul... I get great joy in sharing this work and seeing all ages, all shapes, all belief systems, all religions, all nationalities, [and] all countries enjoying the art of moving and living in a body by choos...

How You Can Help Nia Provide Flood Relief For Pakistan

By: Nia | Published September 1, 2010

With your generosity and the dedication of Mercy Corps, we can help the 20 million people affected by the floods in Pakistan. Donate using Nia's fundraising page on the Mercy Corps website.

Or attend Nia's "Dance Jam for Pakistan" on Friday, September 10th at 5:45PM in Portland, Oregon at Studio Nia (918 SW Yamhill Street, 4th Floor). We'll be using movement and music to make a difference!

A Story About Nia Helping Brain Injury Survivors at Jodi House in Santa Barbara, California

By: Carmen Finn | Published August 31, 2010

The letter below is from Carmen Finn, who had been given a 3 percent chance to survive by her doctors at UCLA. She is currently taking Nia classes at Jodi House, and says, “We at Jodi House are grateful for Nia… Our classes are terrific and challenging.”

About Jodi House:

Since 1982, Jodi House has been helping survivors and their families cope with life after brain injury. Jodi House is a nonprofit, community-based, day-habilitation program based on the Clubhouse Model. This means that Jodi House has members, rather than clients or patients. Members, volunteers, and staff work collabor...

Behind the Scenes of a New Routine Called R1

By: Debbie Rosas | Published August 24, 2010

The journey of creating a routine is just that – a journey. While my process over the years has remained fairly consistent, it has also evolved as a result of small tweaks that go along with learning and improving.

Getting ready to film a routine video takes about six months and involves choosing the music, licensing the music, configuring the order of the songs, doing the bars numerous times, and progressing through at least thirteen rough renditions until I have a working skeleton. This skeleton is then refined until it results in the final product: a routine that conditions the body and inspires both teachers and students by delivering a new focus and experience.

R1, the newest routine (which wi...

Share Your Nia Story by Submitting a Testimonial

By: Nia | Published August 20, 2010

Just yesterday we added a new feature to the homepage of our website, which allows you to conveniently share your Nia story. Submitting a testimonial is probably one of the best ways to express the benefits of the practice to someone who's never tried Nia before (apart from inviting them to a class). So if you take classes, participate in trainings or teach, go to and tell the world about it!

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We Love Black Belts

By: Nia | Published August 19, 2010

We captured some beautiful photographs of aspiring Black Belts training at StudioNia in Portland, Oregon this week. It's hard not to be inspired by such an incredible group. The Black Belt represents the highest level of mastery in a multi-level series taken for both personal enrichment and professional development. Read more about Nia Training here

The music is the first song of the newest routine called R1, which features choreography by Debbie Rosas Stewart, Helen Terry, Caroline Kohles and Kevin VerEecke. 

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A Movement Break at the Next Generation Trainer Program Kickoff Event

By: Nia | Published August 13, 2010

A lot is happening at StudioNia – the studio at Nia International Headquarters in Portland, Oregon. As part of the three-day kickoff event for a new ten-month program led by Debbie Rosas, this short movement break featuring aspiring Next Generation Trainers is a necessary pause in the midst of all the Nia excitment.

How the demand for a more meaningful and complete approach to wellness is being met by a growing movement lifestyle practice

By: Nia | Published August 9, 2010

Nia is making it easier than ever to live a healthy, fulfilling life thanks to its Next Generation Trainer Program.... Read more