Shake It Up: Nia, A Fusion Of Dance, Kicks And Spirit-Stirring

I used to be a dancer. And sometimes, when I dance around the living room with my kids, I miss my younger dancer life deeply. So when a friend encouraged me to try Nia, a dance-y, “fusion” fitness class that draws on Tai Chi, Tae Kwon Do, Aikido, jazz, modern dance, yoga, Alexander Technique and Feldenkrais, it appealed to my inner Martha Graham.

At moments during the class I took last week — as the sun poured in the mirrored studio, and a Kate Bush-like song called “Japanese” urged me to connect with the sunrise — I did feel like a groovy dancer again. I got caught up in the easy flow and rhythmic momentum that I never, ever get plodding along the jogging path or, even worse, on the Stairmaster at the gym. And it seemed like all the other middle-aged women — from chubby to highly sculpted — who came to this class in Wellesley felt pretty groovy too.

Nia was started in 1982 by former aerobics teacher Debbie Rosas and her partner Carlos AyaRosas who yearned for a more holistic, fun and barefoot practice that would soar above the “feel the burn” gestalt of the era. Each rhythmic, flowy routine (they have names like Opal, Passion, Butterfly, Sanjana, Girls Night Out) has a specific focus, for instance listening to the music, or honing in on a certain body part — my class was about hands “the messengers of the soul” as the instructor said. The sequences started off modestly with head movements and arm undulations, then came “tail” rotations and more and soon we were gliding across the floor, doing an eclectic mix of turns, karate kicks, Sumo stances, shimmies, swimming arms and body dips. After a few missteps, the movements became fluid and suddenly I remembered how powerfully expressive a body can be. “Use pleasure as your guide,” urged another instructor.

The traveling sequences evolved into “free dance” — a time to roam around the room, experiment with twisty arms and sashays and infuse a bit of personal interpretation into the mix. The cool down included floor play, where you kind of crawl and roll around the ground. And in our class at least, there were movements that involved caressing your own legs and body. Kind of nice on a Friday morning at 10 am.

Nia definitely has an Inner Goddess, self-love vibe to it. And frankly, at first it struck me as slightly crunchy and contrived (I’m a New Yorker; Inner Goddess is tough for me). But after a while I thought: here’s a room full of imperfect, grown-up women dancing their hearts out. From that perspective, it’s pretty cool.

Nia doesn’t promise toned abs or burning 500 calories in a 60-minute class. Its aspirations are higher: “cardiovascular and whole body conditioning for your body, mind and spirit,” according to the promotional materials. Not to mention “body awareness, holistic fitness, personal growth and lifestyle benefits.”

In the end, Nia is neither pure dance nor pure rote exercise class. It’s more of a lovely tasting menu of moves served up to make you feel better in your body. I asked another friend, who had never heard of Nia until she took her first class and is now hooked, to describe her experience. Here’s what she wrote:

I was immediately taken by the music and the movements—there is fluidity and a gracefulness that I aspired to and wanted to be a part of. I was never a dancer, but Nia makes me feel like one. I’ve only been doing Nia for 5 months and can remember the first few classes when I felt stiff and awkward until half-way through the class. Now I loosen up pretty quickly. It is also a very liberating exercise class —- not so focused on right or wrong, but just do it.

Compared to step aerobics which I did in my twenties, Nia is less about someone shouting out footwork to you and taking your pulse every 10 minutes and more about “make it your own” and “feel the music” and “let the spirit move you.” NIA feels so right for my body. It doesn’t strain or stress your joints, but stretches and strengthens every part of you.

It is an empowering exercise and encourages you both to vocalize (as in karate) and to be at peace with oneself (as in yoga) and to dance. The choreography of NIA forces you to stay “in the moment” and there is a certain joy of mastery when you learn the steps. It’s the perfect exercise in that it gets you moving in a body friendly way — one that you could do into old age.

Here’s where you can find a class in Boston. And for more details on the technique, here’s South African Nia Instructor Zoë Katakuzinos:

And read the earlier posts in our Shake It Up series on trampoline aerobics and the Insanity workout.

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  • http://feedmedaily.blogspot.com/ Julia

    It’s so important to A) listen to your body (which requires just sitting still for a few easy breaths), B) changing things up, and C) being GENTLE W/ YOURSELF. Sometimes our expectations are miles above our realities, and learning to be ok with that is a huge part of learning to be in and move in your own body. I’ve got a guest post here: http://www.fitwoman.com/blog/learning-to-listen-to-my-body that speaks to this. Thanks for keeping the onversation going!

  • Nancy Bellantoni

    Nia is so much FUN!  get your groove on and get a great work out too. Try yoga and nia for life in west concord.  i get to smile and laugh, and open my mind to wonderful possibilities.

  • Jenny Block

    This is beautiful! Thank you so much for sharing your Nia experience!

  • http://www.AlexanderTechniqueInstruction.com/ Jill Geiger

    Because she so enjoyed Nia, one of my students decided to become an instructor after retiring from a career as a professor and reading this inspires me all the more to take one of her classes.  I’m one of a number of teachers of the Alexander Technique in the Boston area and for those interested, information about the AT along with a list of certified teachers nationwide can be found on the website of the American Society for the Alexander Technique:  www.AmSATonline.org. 

    • Julianne Corey

       Hi Jill, I am a Cambridge-based Nia teacher and trainer. I’d like to invite you to come to one of my classes. You can find my teaching schedule and contact info at http://www.NiaNow.com/julianne-corey. And perhaps you could come speak to my Nia students about Alexander technique.

      With Joy!
      Julianne