"Don’t be intimidated, The Nia form works for every body, across ages, gender and fitness." ~Anne Marie​

Meet Nia's Co- Creators,
Carlos Aya Rosas and
Debbie Rosas.

In this video they talk about the "sensation of conditioning".  This is an oldie but goody! 


Is Nia right for me? 

Nia is for everybody, any human can do it. As with anything, you must try it to truly appreciate it.
It is like chocolate. It is decadent, tastefully rich, and after the first bite, you are generally coming back for more. 


To: the brand new to moving...

  • If you are the person saying, "I am not coordinated enough to do move like this," you're the perfect candidate.  Nia will help you build coordination.  Please consider 7 classes.  7 classes will give you a diverse range of experiences to help you formulate your opinion.  It may feel rocky at first, but this is all part of the journey.  You are giving your nervous system a good ol' kick in the behind.   

To:  the experienced dancer...

  • I like to remind dancers that we are creatures of habit.  We all have a "movement signature".  Nia invites you to move in ways that you may not typically move. Sometimes, even if we think we are moving in many different ways, we easily slip back into our movement signature, our blueprint pattern of movement.  Nia extends the invitation to try on new moves and experience new sensations... this practice will expand your movement repertoire.  

  • If you are concerned about Nia being too structured, I encourage you ponder the concept of freedom and form. For example, people who practice martial arts practice specifically for the moment when they may need to call upon their skill in a real life situation.   When there is no time to think about what you are going to do, you have it in your body, your body knows what to do. That is the freedom.   Or a ballerina;  dancers practice combinations over and over (form) to have the dance flow out of them in a performance (freedom). Same with a musician...practicing for hours for the freedom of a being able to jam. 

  • If it is possible, come to at least 3 classes and try a variety of teachers.  One time is great, but often not enough to experience the full spectrum of possibility. 


Do I have to know how to dance?

No.  You simply need to say yes to experiencing something new, and approach with an open mind. Since Nia draws on 9 art forms we have many diverse movement options.  You will be guided with choreography or you may be asked to focus on a certain body part such as your elbow, or tune in to your tailbone. We don't focus on "dancing" we focus on sensation.  Again, if you are concerned about coordination, that is all the more reason to get yourself to a class.  We are not getting any younger and maintaining our nervous system is as equally important to maintaining the health of our teeth, heart, and everything we need to live an unencumbered life. 


Nia is a Practice.  What does that mean? 


You can think of Nia more like a martial art form than an aerobics class. In marital arts one practices katas.  The katas are the specific combination of movements that define the art form. As well as the nuances of the practice.  


In Nia we have katas as well.  Our katas are combinations of the 52 moves of Nia. 

What makes Nia unique? 

You do not need to commit to Nia like you do to a martial art in order to receive the amazing benefits. You will have a ton of fun if you come daily or once a month.  Nia is rooted in a thorough and well defined philosophy. You can take the path of learning Nia as a more serious discipline. The spectrum is broad and you get to choose what is best for you.  You can't go wrong, no matter what. 


Body, Mind, Emotions, and WHAT?

Yes, Yes... Spirit! Nia addresses the WHOLE person.   Notice I am not saying spiritual we say spirit. 
What ever that means to you... what ever inspires your soul. 


What happens when the whole person is addressed during a workout or any activity? 

  • You will have a greater commitment to whatever the activity is.
  • You will receive more meaningful results from your workout.
  • You will no longer view working out as a pain-in-the-ass, something I have to do activity.  You will WANT to do it.  In fact you'll hate to miss a class.   I can almost promise that!

Is Nia like Zumba?

Many people ask this question.  A very good question indeed...


  • dance based
  • fun music
  • great workout
  • awesome people


  • Nia is danced barefoot for full sensory receptivity. 
  • Nia is low impact, which means it is easy on your body.  By no means does low impact compromise the level of workout that is possible.
  • Nia is dance based, but it is much more than that.  We draw on 9 movement forms for increased movement variety.  Nia will not get old and you will NEVER plateau in what you can receive from this work. If you think you may have gained all there is to gain from Nia... please, let's chat!
  • Nia consciously addresses more than just the physical body.  Nia address you as a whole person. 

Is Nia new?

Debbie Rosas and Carlos Aya Rosas created Nia almost 40 years ago.  


What do I wear?

We dance bare foot!  No fancy shoes required.  We use our bare feet as sensory receptors.  Nia is low impact and our feet offer the best way to monitor pleasure and pain in the body.    Wear clothing that is comfortable, easy to move in, and if they make you feel beautiful, even better.  You are not going to the gym.  It's more like you are going on an active date with your best friend, yourself.

If you feel the need to wear shoes. That is okay. 



Nia is a wonderful blend of form and freedom.  Nia does have structure; we use principles and philosophy that have been developed based on the inherent design of the human body, "The Body's Way."  Once you make it to a handful of classes, you'll pick up on the form or the techniques of Nia.  In Nia we have 52 moves, after a while you'll learn that a heal lead is a foot technique we use in class regularly .  One component of Nia is Freedance.  Freedance is often a loosely guided experience.  So for example, you may be directed to sense your ankle joints, in which case you could draw from your previous class experiences and on your own, "practice" your heal lead during a freedance.   I may ask you to sense your elbow, or sense your hands; and as you tune in to these parts of the body, you end up "dancing" in a way that is unique, playful, and safe for your body based purely in sensation. You will never be left to fend for yourself!  You get to choose how far, or how free you want to get; sometimes we gain the most insight when we step out of our comfort zone.