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What Is Nia Technique?

Nia Technique is a form of fitness that incorporates movements, concepts and philosophies from both Eastern and Western traditions of martial arts, dance arts and healing arts, like yoga, Tai Chi, Alexander Technique, Feldenkrais Technique, and more. Nia offers a fun, creative pathway to health and well-being, regardless of age or physical condition. There is no prerequisite of fitness or training of any kind in order to participate in a Nia class, however, like with every exercise, please consult a doctor before starting Nia classes if you suffer from certain health issues. The Nia philosophy is that “Through Movement We Find Health.” We cultivate health, fitness and wellbeing by choosing pleasure over pain. “Nia brings spirituality, personal growth, health and physical conditioning to the 21st century playing field.” Debbie Rosas and Carlos Rosas, creators of the Nia Technique

The Benefits of Nia Technique

Nia Technique offers many benefits, including:

  • Increased energy, strength, and flexibility of the muscles and joints
  • Increased mobility and agility
  • Improved circulation and heart health
  • Improved range of motion, leading to greater physical ability and comfort
  • Improved focus and concentration
  • Improved posture, balance, and stability
  • Weight loss
  • Increased creativity, confidence and self-expression
  • Relaxation and reduced stress
  • Improved, grace, physical power and muscle tone
  • Happiness from doing fitness that is pleasurable and joyful rather than painful
  • Awakening of your child within, as well your inner athlete, warrior, and dancer
  • On top of all that, Nia Technique classes are fun!

Note: Prices do not include HST.

Nia: Single Class$15.001 hourBook now
5 Classes Pass (valid for 8 weeks after first time used)$65.001 hourBook now
10 Classes Pass (valid for 10 weeks after first time used)$100.001 hourBook now
Passes can be shared with friends to ensure full use.

What to Expect During a Nia Technique Class

Each class lasts an hour and involves a set of movements from several types of arts. Usually there are 8 – 10 songs used during the class, combining various types of music from all over the world. Usually the first 1-2 songs are slower, allowing you to warm up. Then, you move to faster pace if you wish. During the last 1-2 songs you can cool down and relax. During the class, you’ll see the instructor from the front (in a mirror) and from behind. You can easily follow the movements suggested by your teacher or adapt them to your individual needs and abilities. Your instructor will suggest various ways of doing the movements so you can choose what feels best for your body. Nia is designed as a barefoot workout, but you are welcome to exercise in non-slippery shoes or sneakers. Outdoor shoes are not allowed on the dance floor. Please wear comfortable clothing.

Where Are Classes Held?

Classes are held on Saturdays from 10 am to 11 am on the first floor of the Blueheel Dance Studio, at 34 Lakeshore Rd. E., Suite 301, Mississauga ON, L5G 1C8. We offer one complementary class for new students who would like to check what Nia is about! You can get 5-class and 10-class passes, which you can share with other people. You can also join any class on a pay-as-you-go basis. When you buy a pass, we’ll start to subtract classes from it once it’s used for the first time. If the person using it does not attend other classes, they’ll lose those classes unless they share the pass with someone else who can attend. Also, if a pass-holder wants to bring guests, we will subtract the relevant number of classes from their pass. For example, if you buy a 10-class pass and attend your first class on the following Saturday, your pass will be valid for 10 weeks starting from that Saturday. If you bring a friend, you’ll use up two classes on your pass, leaving it valid for 9 weeks instead of 10. If you keep coming with your friend, you’ll need to buy your next pass sooner. However, if you stop attending, you’ll lose the remaining classes unless you will give your pass to somebody else to use. If you have a group that would like to take a Nia class (or a set of classes) at another location, Beyond The Mind will provide a licensed Nia instructor to accommodate your needs and schedule; a minimum of 10 participants are required to start a private class. You can also arrange to have a licensed instructor come to special events like birthday parties and bridal showers, too!

FAQs About Nia Technique

How easy is Nia Technique to learn?

Nia Technique is friendly to people of all experience levels. You don’t need a specific level of fitness or training of any kind in order to participate in a Nia class.

What sort of movements will I do?

Classes involve dance movements of different kinds, like African dance, Indian dance, belly dancing, and modern dance; movements taken from martial arts like kicks, blocks, and punches; movements taken from yoga, Tai Chi, Feldenkrais and Alexander Techniques; and stretches, hand movements, and knee sweeps. However, the goal is listen to your body and move in a way that makes you comfortable and avoids pain.

How many people are there in a class?

Each class could be different in size, but classes usually have 10-12 participants. There are students who buy passes and come for every class, but there are also students who join us on a less frequent basis.

Can I book a class for my friends and me?

Yes, you always can book class for yourself and your friends! If you decide to buy a pass for 10 classes, you can share it with another person; if you come for a class together, two classes from your pass would be used. Also, if you can’t come for the class, your friend can use your pass.


You can learn about the Nia Technique from the official website: www.nianow.com