getting the Most Out of your nia workout

13 Tips for Beginners (or for Nia Veterans)

  1. Start Easy. Let your body slowly acclimate and adjust to Nia movement. Allow yourself the freedom to enjoy being a beginner. Keep your interest and fascination up and criticism and judgment down. Be gentle, be patient, and allow yourself to move through levels of development and/or stay on plateaus – this is the way to master and enjoy Nia.
  2. Begin Small At first, don’t reach out, sink, or rise too far. Build muscular strength and joint mobility gradually.
  3. Find Your Rhythm Get in as much continuous nonstop movement as possible by finding your own pace. There is more benefit to working slower and longer than working faster and harder.
  4. Pick Up Your Feet To protect your knees, don’t drag your feet. Instead, pick up your feet and place them in the direction you want to go or face.
  5. Dress to Move When you dance, wear anything that makes you feel free, comfortable and excited to move. Yoga clothing, street wear, exercise wear, or even a skirt changes the way you move and feel and work out.
  6. Go Barefoot Unless you need shoes for medical purposes, take off your shoes and dance the way you were born; with naked feet. Let the bottoms of your feet send information back to you so you can move safely and efficiently.
  7. Sit Back When you lower your body, sit back as if you were sitting down in a chair (not like kneeling). Move your buttocks back behind you, away from your knees. Feel your body weight mostly in your heels.
  8. Belly Breathe When you inhale, smell the moment, and feel your belly expand, then your ribs and chest filling. Exhale, placing the tip of your tongue directly behind your top teeth, which naturally supports belly breathing. Also try exhaling on a sigh or a hum.
  9. Strive for Balance Don’t strain; listen to your body’s signals and move in a smooth relaxed way that doesn’t make you breathless or fatigued. If your body does not relate well to a particular movement, adjust and move within your own comfort zone to put positive, loving information into the muscle memory.
  10. Use Your Whole Body Connect every part of your body and move as if your body were your ballroom dance partner.
  11. Train Yourself Push away thoughts and worries as you exercise. Focus on yourself and talk to yourself -- train yourself like a personal trainer. Use verbal guidance to remain focused on what you are doing and how you are doing it. Use self-talk to encourage your physical body to move more efficiently and sense more pleasure.
  12. Balance Your Fitness Program With enough sleep, proper nutrition and exercise, you will see and feel results far beyond changing the shape of your body.
  13. Express Yourself Make the movements an expression of you—this is your workout. Express your own unique rhythm and body language and use your emotions to fine-tune your physical body. Be jazzy, luscious, lyrical, snappy or sensual. Most of all, be yourself and have fun.

Contact Jason to discuss further, or just show up to one of the classes shown on the schedule. It's a good idea to email Jason first to verify that the class will be happening. The schedule is subject to change.

Those students who are signed up to recieve Jason's monthly newsletter will also be notifed by email of any variations to or changes to the schedule.

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