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Learn the various dance arts of Nia fitness and healing techniques with Helen Terry, Nia Teacher and Trainer, in this video:

Learn the Nia Cha Cha Cha dance exercise technique with Helen Terry, Nia Teacher and Trainer, in this video:

Watch Carlos Rosas explain how a move that seems so simple can help you to release tension from daily, repetitive activities and how it can activate your muscles to help you get improved conditioning from your workout…

These moves explained by Debbie Rosas are sooooo yummy… freeing up your lower back and invigorating your body with new energy. This is a move that you EveryBody can practice, everwhere… home, grocery store, copy machine….

Debbie Rosas and Carlos Rosas discuss bringing Touch into your Nia practice and your life.

Join Nia Co-Creator Carlos Rosas in the video Nia Tip: Elbow Strikes. Use this tip to improve focus and coordination.

Nia 5 Stages

The Nia 5 Stages is an integrative movement practice based on the five stages of human development: Embryonic, Creeping, Crawling, Standing and Walking. Practiced with awareness, these stages have the power to facilitate optimal alignment, improved function and comfort in the body. Whether practiced at length or for as little as five minutes a day, this system provides a tool for reclaiming and sustaining mobility, flexibility, strength, agility and stability.

Watch this brief video to learn more about the Nia 5 Stages of Healing:

Your Pot of Gold of Mobility & Stability

Did you know that your foot has a partner called your ankle? Did you know that ankles are built-in shock absorbers? Like all joints, ankle joints are designed to move body parts, in this case, your feet. Without ankle joints, your feet can’t move efficiently. And you need movable feet, as they are your wheels! Every time you dance, walk, stand, run, or skip your ankles act as shock absorbers and provide you with the ability to move with grace.

Your ankle is a hinge joint. Like the hinge on a door, it opens and closes. Your ankle is made up of the space between the top of your foot and the ends of your two shinbones. Your ankle is a space keeper. Moving your foot and sensing your ankle joint involved as you walk and dance is one way to maintain ankle space. Your ankle makes it possible for you to circle your foot and flex and point your toes, which are movements that keep your ankle healthy. When you walk, do you sense your ankles? You can.

In Nia, we teach you to sense and use your ankle joints in all stances, walking and stepping motions. Every time you step, lead with your heel
and imagine your foot as the mouth of an alligator opening. As you walk, sense the lightness of being by imagining rainbows of air filling your ankles. Keep your movement light and resilient by walking on clouds.

Ankle Wellness

Walk and touch the earth with your feet. Keep your ankles agile by sensing your relaxed feet.
Roll through your entire foot from the heel to the ball and toes to integrate your feet and activate your ankles.
Keep your ankles pliable and strong by rising up onto the balls of your feet as if reaching for something on a shelf, then slowly lower your heels down. Repeat 10
times before any meal.
Walk barefoot as often as possible to become aware of your foot and ankle relationship.
For more information go on-line to read and subscribe to the free Nia Newsletter.
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