Breaking New Ground on a Global Dance Floor: How I became the first Nia teacher in Beirut, Lebanon

By: Junaline Bañez-Moussi | Published October 4, 2013

I discovered Nia early 2012 on a late night Youtube watching spree. What I saw amazed me: movement that was easy, joyful, flowing and synchronized, drawn from the martial arts, healing arts and dance arts. I live in Lebanon where, at the time, there were no Nia classes. It made me think how someday I wanted to take a Nia class.

Months passed and I forgot about Nia. I went to Greece to join the Awakening Women’s Institute for their annual women’s leadership training. I met Fedra Fox Cubeddu a Nia teacher from Italy. Already a yoga devotee, my rediscovery of joyful movement and dancing was ignited. As I got to know Fedra, and observed her moving ‘her body’s way’ in our free dance exercises, I returne...

Nia Class Video - Awareness of Nerves

By: Nia Technique | Published September 27, 2013

Become aware your body is a human energy field.  Learn how to listen to your nerves and answer back to them as they relate to The Body’s Way, emotion, and movement of energy. Through the conscious awareness of your nerves you can make your body more adaptable and ready for change.

Join Ann Christiansen and our fabulous dancers at StudioNia for this stimulating class practiced to the music from the Beyond Routine.

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Why I do Nia

By: Beth Noelle | Published September 25, 2013

Beth's story of how Nia has changed her and what she knows it can do for you!
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Spectacle de Danse du Marais

By: Regine Petit | Published September 6, 2013

Check out this fantastic video of Regine Petit performing with Nia dancers at Cirque d'Hiver Bouglione de Paris. You'll catch a glimpse of some choreography and music from an upcoming routine by Ann Christiansen that will be released later this year.

Bob Brockman: Helping Cancer Patients Feel Better with Nia

By: Nia Technique | Published August 30, 2013

“The purpose of life is not only to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well.”
― Ralph Waldo Emerson

Every once in awhile someone comes a long that makes the world a better place by doing what they love most. Bob Brockman is one of those people. Bob had multiple sclerosis and cancer, but that didn’t stop him from using Nia to help those around him feel better.
After his first Nia class he felt the difference in his body immediately. His mission was to share it with other healing populations. As his Nia practice deepened, he couldn’t stop telling everyone to try it, and b...

Benefits of Bare Feet Exposed

By: Debbie Rosas | Published August 30, 2013

Over time, reliance on workout shoes weakens the feet. If you’re a long time aerobics student, or runner, you may hesitate to take off your shoes. The myth still exists that you are never supposed to workout unprotected.

However, without shoes, you’ll strengthen your feet and ankles, increase your circulation, flexibility, and dexterity, decrease foot cramping, get rid of calluses, perhaps even heighten your arches.  In the beginning, you may develop blisters, but look at it as a gentle cue from your body that you may be sliding your feet instead of purposefully placing your feet.

Remember, though, that Nia movements themselves are your protection. Unless you have structural foot problems, your bare f...

Experience Nia: Sounding

By: Nia Technique | Published August 30, 2013

Heidi Koenigsmann, a Zumba teacher, explains her profound experience at Nia's 52 moves class during the Sounding portion of the class.

Nia Teacher Shines with Prosthetic Leg and Finds New Meaning to Health and Fitness

By: Penny Adams | Published August 30, 2013

I grew up in a large family in the beautiful city of Nelson, New Zealand. When I was born, the lower part of my left leg had not developed correctly. By 10 months old I was wearing an artificial leg. It instantly became part of my life. Putting on my leg became as natural to me as putting on a pair of shoes. I didn’t think too much about my leg as a child. I just got on with an active outdoor lifestyle. It didn’t occur to my family, my friends, or me that there was anything I couldn’t do. I have always participated in all types of sports, from competitive trampoline to squash. My left leg has always been quite comfortable, but with excess activity, it can become sore, at worst very difficult to walk on. Although it cert...

Looking Good Never Felt Better

By: Nia Technique | Published August 30, 2013

It’s written all over their faces. Watch how the new Nia Brown Belts shine as they tell us about their recent training.

One thing is obvious, Nia is guaranteed to make you smile wider, have you walk with flair, and create an overall sense of well-being. Nia changes the world with every dance!

Moving to Heal

By: Debbie Rosas | Published August 30, 2013

"My belief is in the blood and flesh as being wiser than the intellect. The body-unconscious is where life bubbles up in us. It is how we know that we are alive, alive to the depths of our souls and in touch somewhere with the vivid reaches of the cosmos."  - D.H. Lawrence

Moving your body is something you already know how to do. Movement is also one of the simplest things you can do to help heal illness or pain, and regain a sense of harmony. No matter what the disease, most often you’ll always see “movement and exercise” as part of the prescription.

Nia’s philosophy on healing has grown out of experience, as well as trial and error to ar...

Nia Class Video - Awareness of Fingers, Hands + Wrist

By: Nia Technique | Published August 27, 2013

Become aware of the fingers, hands and wrist joints as they relate to The Body’s Way, emotion, movement of energy, and the relationship to the Chakras.

Join founder Debbie Rosas and Ken Gilbert and our fabulous dancers at StudioNia, for this motivating class practiced to the music from the routine Fly.

30 Years: Changing Lives

By: | Published July 26, 2013

In this inspiring video founder Debbie Rosas and President Jeff Stewart share their thanks in celebrating Nia’s 30th anniversary. It includes a touching story from a Nia instructor who resolved tension in her legs, a white belt graduate suffering from Cerebral Palsy who can now hold herself up and walk, and an exciting story of a Zumba instructor who was amazed at the difference Nia made in her life and teaching style.

Turning 30 Never Felt So Good!

By: Debbie Rosas | Published July 26, 2013

Thank you to the heroes who have carried the voice of Nia into her 30th year.

Let’s celebrate! Let’s shimmy, shake, step, sink and rise. Let’s kick, push and pull, and sing the praise of movement, joy and love. You are my entry into the magical world of the human body, mind, emotions, and spirit and Nia is our entry into greatness!

I can’t believe it’s been thirty years since I took off my shoes and said, “Wow, my body is really moving!” My life, and the lives of thousands of people, has been changed by this one act. As someone wanting to inspire people to feel in order to heal Nia continually inspires me.

I’m kicking off this celebration with a Read more

2 Favorite Books

By: Debbie Rosas | Published July 26, 2013

Aikido Basics
Prior to inventing the Nia Technique, I practiced Tae Kwon Do which teaches you to resist forces. Aikido is very different. Aikido is about grace, grounding, relaxing, awareness, centering, and energy. Aikido teaches you to understand power and how to use your hands and body to harmonize force rather than resist it. What I love about this book is that it’s clear and direct and gets to the point quickly. The author also discusses the history and philosophy of Aikido in a way that is accessible and easy to understand.

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Barefootin’: An Essential Element for Health and Healing

By: Debbie Rosas | Published July 25, 2013

Think about this: your foot is a masterful network of 35 joints and 28 bones held together by 120 ligaments and activated by at least 20 muscles. Over 7,000 nerve endings in each foot are constantly sending messages throughout your body. Today you will take some 18,000 steps. By age 70 your feet will have logged 70,000 miles. Feet are often the most neglected, taken-for-granted part of our bodies, in spite of the fact that we rely on them for nearly everything we do.

When I first asked my aerobics students to take off their shoes, I was nervous. Our minds raced as we unveiled the Nia Technique to our Bod Squad aerobic students and waited in the tomblike silence of the recreation center before the first students began to trickle i...


By: Jeff Stewart | Published July 25, 2013

Jeff Stewart, President of Nia, tells us about the uniqueness of NiaSounds and how important the music is for each routine. He also tells us how he wrote a personal letter to Moby, which launched Nia into a new echelon of attracting dynamic and famous musicians for each new CD.

Nia has Profound Affect on Alzheimer Patients and Healing Populations

By: Casey Bernstein | Published July 25, 2013

I was exposed to Nia in 1988 in Syracuse, NY through Dani Riposo. She had just attended the IDEA fitness conference where Debbie and Carlos had presented Nia for the first time. It was at the peak of the Jane Fonda aerobic craze. I moved to Albany, NY and attended my first Nia White Belt Training in 1990. Despite the aerobic craze, just like Debbie and Carlos, I knew there had to be people that would love Nia as much as I did.

My first official class was teaching Nia at a Women’s Health center. I was a nurse and nurses managed it, so this was a good fit. I become certified to teach aerobics to gain a presence in gyms and aerobic studios. I rented studio time in a dumpy performance space in order to teach independently. All ...

Movement that Touches the World

By: Debbie Rosas | Published July 25, 2013

Many years ago Kathy Wolstenholme sat with Carlos and I in Portland, Oregon asking to become a Nia trainer. She wanted to take Nia to Cape Town, South Africa. This was a place so far away from my reality I had to look at a map to get a feel for where she, and her partner David, were going. “How brave of her,” I thought, “how adventurous of them both to think so big.” Carlos and I agreed to work together to give Kathy what she wanted in hopes of bringing Nia to the underprivileged. We also agreed she and David and Nia would explore the feasibility of creating an alliance between South Africa Virgin Active Health Clubs, where Kathy and David Wolstenholme were teaching. The hope of using Virgin Active to visibly leve...

Current Top Ten NiaSounds

By: Nia Technique | Published July 25, 2013

One of the most compelling elements of all Nia workouts are their soundtracks. Here is a list of the top ten NiaSounds that trainers around the world love the most.

  1. R1: takes you on a journey through the body, using music variety to inspire movement and explore the idea that all relationships stem from a connection between our physical and spiritual selves.
  2. Passion: is a compilation of sounds filled with sensuous power, pulsating vibrations, and electric seduction. Jazzy, passionate, sexy, and motivating sounds will drive the body, heart and soul to dance and jive like no other...

Nia Class Video - Awareness of Forearm Bones

By: Nia Technique | Published July 24, 2013

Immerse yourself in this month’s continuing education focus: Sensing spiraling and awareness in forearm bones. Healthy forearm bones are sensed as strong, stable, mobile, and free to spiral. This class experience will teach you to master how spirals and circles are the most powerful ways to move energy through your arms.

Join founder, Debbie Rosas and the elegant dancers at Studio Nia, for this motivating class practiced to the ZenSation routine music.

Awareness of Forearm Bones - Sensing Spiraling

By: Debbie Rosas | Published June 28, 2013

By design the forearm bones spiral over each other. One forearm bone, the ulna, lies on the little finger side of your forearm. The second forearm bone, and the smaller of the two forearm bones, is the radius. This is the bone that spirals over. You find this bone on the thumb side of your forearm.

One cannot help but wonder about the effects of spirals on the art of moving and dancing in a body. I first learned about the power of spirals in Aikido. Coming from a Tae Kwon Do background, linear moving toward conflict was more my training. In Aikido everything is about harmonizing conflict. To master this art, you quickly learn how spirals and circles are the most powerful ways to move energy.

Just look around you at the nu...


By: Nia Technique | Published June 28, 2013


“Vibe” is a brand new DVD and workout released by the Oregon-Based Nia Technique, Inc. Starring founder Debbie Roasas, The DVD features tracks by Moby, Chris Coco, Bob Marley, Afterlife, Rodney Hunter, Lux Spiral System and City Reverb.

Portland, Oregon, June 25, 2013 – The Vibe workout is one of a series of barefoot, cardio-dance routines, created exclusively by the Nia Technique, Inc. This ground breaking routine places attention on posture, stimulating the whole body by focusing on the back, fingers, hands, and arms.

“The majority of the world is sitting right now, slouched over, with poor posture. This has harmful affects on your health,” s...

You’re Invited To Our 30th Anniversary Celebration!

By: Nia Technique | Published June 28, 2013

Free Classes All Day! Flash Mob! And Birthday Party!

Mark your calendars for Saturday, July 27th as we celebrate our 30th birthday at StudioNia in downtown Portland, Oregon.

The festivities kick off at 9:00am with two classes taught by founder Debbie Rosas!

Tell your friends, your neighbors, and your family! We would love for you to share the event via Facebook or Twitter. Make sure you follow us to see event pictures and upcoming news.

Nia's 30th Birthday Schedule for Saturday, July 27, 2013

Come dance with us as we celebrate music, movement and magic together.

9:00am 5 Stages, Hea...

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Share Your Stories With Video: Toast and Roast Us!

By: Debbie Rosas and Jeff Stewart | Published June 27, 2013

Remember Us in Spandex 30 years ago?

Do you have a funny story that happened to you at Nia?

Perhaps you had a profound moment while you were dancing?

We are putting together a video compilation and invite you to share funny, or touching stories on video for our 30th Anniversary Gala. When thinking about how to inaugurate Nia’s 30th Anniversary nothing seemed more appropriate than telling the stories of the real heroes: the people whose lives and professions have been touched and influenced by Nia in deep and meaningful ways.

We’ve created this dynamic tutorial to walk you through how to send a video our way, and we’ll include it in our festivities. Feel free to talk about h...

The Voice of Nia

By: Debbie Rosas | Published June 27, 2013

My name is Nia.

For thousands of generations I have been
circulating consciousness and love throughout the world.
I am coded to be of service to people, plants, animals,
the mountains, winds, rivers, and weather patterns.

My presence and essence is manifested through you,
those who desire to master the art of moving,
living in the body, loving the body and loving life.
People dedicated to helping others find their way
on the path to becoming a Sacred Athlete.
My spirit cultivates and sustains in my every cell
the essence and energy of love,
for this is the ultimate healing energy.

Earthly, I may appear to move slowly in creating change...