DISCOVER HOW GOOD FITNESS CAN FEEL
Nia is the original barefoot JOY workout that has been transforming bodies and lives since 1983.
Adaptable to all levels and abilities, Nia blends the joy of dance, discipline of martial arts, mindfulness of somatics, and universal spiritual principles to create transformational experiences that support physical, mental, emotional and spiritual health and well-being.
START WITH 2-WEEKS FREE
NIA ON DEMAND IN THE COMFORT OF YOUR HOME
Unlimited classes FREE for 14 days. Options for all levels and abilities.
START YOUR 14-DAY FREE TRIAL
WELCOME TO NIA
Nia is more than just a workout. It is a holistic fitness practice addressing each aspect of your life - body, mind and soul. Combining dance, martial arts and mindfulness, Nia conditions and strengthens your body while transforming your mind.
Don't know where to begin?
Start here!
“Hands down best movement life therapy I've experienced. The music will call you, the rhythms will send you tapping, twirling, stretching, flowing to heal this one of a kind body we've been gifted with. Embrace it and Nia will love you back!!”
Ellen P.
Nia Student
What Makes Nia® Different
Nia is NOT your ordinary 'dance fitness' workout
Nia is an experience that helps you discover and experience more of who you are and what you love.
Nia is for everybody and every body
Set to a variety of musical styles and rhythms, Nia invites you fall in love with movement.
Nia classes are whole-body experiences
blending structured and free movement inspired by martial arts, dance and healing arts.
Instructors are trained to guide you
and share options to support you whether you're just getting started or are an experienced mover.
Explore Nia On Demand
With so many classes to choose from there is something for everybody. Discover workouts from 5 to 75 minutes for all levels and abilities including Classic Nia®, Moving to Heal, FLOORplay, Dance Breaks and more!
YOUR LEVEL - YOUR WAY
Every plan starts with 2 WEEKS FREE. Get started by clicking on the plan that suits you best.
BEST VALUE
ANNUAL SUBSCRIPTION
$12/mo
Save 25% on a year of Nia On Demand
Paid in an annual installment of $144, this subscription gives you unlimited access to on demand classes. Cancel anytime.
MOST FLEXIBLE
MONTHLY SUBSCRIPTION
$16/mo
All the Nia you love, one month at a time.
Paid monthly, this subscription will give you unlimited access to on demand classes. Cancel anytime.
NIA® ANYWHERE, ANYTIME, ON ANY DEVICE
Nia classes + trainings are a revolutionary way to move and feel better - the body's way. Experience the magic of Nia anywhere on any device with Nia On Demand.
Through Nia I have self-healed chronic pain, strengthened my confidence, improved my memory, and deepened my connection with my spirit... I believe Nia is the most dynamic and accessible workout + lifestyle practice available.
River Plumb
Kansas, USA
“From the moment I first stepped in, literally, it felt like coming home to my body! It changed, and continues to change my life, daily!”
Elaine Marie Dunphy
Newfoundland, Canada
"After a car accident, I was going to a chiropractor, a physical therapist and had just started Nia. I always seemed to feel better after Nia than the other two. I truly believe Nia helped me heal both physically and emotionally…"
Melissa Diaz
California, USA
"I was a lifelong runner and at at 47 needed a hip replacement. I couldn’t run anymore, so I tried cycling and swimming but still had pain. Someone recommended I try Nia. After my first class, I wasn’t too sure... BUT, I noticed I had worked up a sweat, was a bit out of breath (cardio) AND I didn’t hurt. After a year of practice, I came to the conclusion that this is a workout I can do for the REST OF MY LIFE, at any age, in any condition."
Fred Bass
Oregon, USA
“Nia is a great holistic practice to improve your health.”
Sherrell Savage
Maryland, USA
"Nia helped me reconnect to my body when I was at a point in life where I felt stiff, old, and disconnected with my spirit. From that first class experience, I was hooked, it was like coming home to my body..."
Kellie Chambers
Oregon, USA
"I first discovered Nia when I was depressed, and Nia helped me find my way back to my body and myself again. Nia has been a powerful healing agent in my life, helping me regain joy as well as develop greater coordination and sensory awareness...If you're looking for a fun, low-impact form of exercise that is also a body-mind practice, I'd recommend trying Nia. You may just fall in love with it, too!"
Jennie McDonald
Nevada, USA
STEP-IN AND GET MOVING!
Find classes for all levels and abilities - from 5 to 60 minutes, podcasts, meditations and exclusive livestreams all available at Nia® On Demand.
FREQUENTLY ASKED QUESTIONS
What is Nia?
Nia is a class, practice and lifestyle that blends movement, mindfulness, connection and joy to provide a whole-body / whole-being experience that activates, transforms and liberates body, mind and spirit.
Integrating ancient wisdom and modern science with elements of dance, martial arts and healing arts, Nia offers physical, mental and emotional conditioning, healing and transformation that is accessible and attainable for every body.
Who can do Nia?
Nia is for every body. Any body of any age, fitness level, size, shape and ability can successfully practice Nia.
Nia practitioners come from all walks of life but are united in their desire to feel better, move better and live better.
I have two left feet… can I still do Nia?
This is the most common question we receive. Other variations include “I’m not a dancer…”, “I’m not coordinated…” or “I have no rhythm… is Nia for me?”
The answer to all of these questions is 100% YES. While Nia does incorporate elements of dance - it’s not like any dance you’ve experienced before. It’s not about getting the steps “right” or moving just like your teacher or other students. It’s about moving in YOUR body’s way - guided and encouraged by a teacher who honors that each and every body is unique.
You’ll learn simple steps that are repeated to create easy-to-follow patterns to activate and engage your brain while also conditioning your body. While it’s normal to feel a little awkward whenever you’re beginning something new, most students report feeling more confident and comfortable within a few classes.
What are the benefits of Nia?
Nia offers a long list of benefits including (but not limited to):
Increased confidence, pleasure and joy of living in your body (Many practitioners share that they finally feel good in their own skin)
Increased balance, agility, grace and flexibility
Enhanced endurance, stamina and lung capacity
Enhanced strength, muscle tone and definition
Reduced stress and an enhanced sense of calm and relaxation
Improved concentration and cognitive function
Heightened sexual function and pleasure
Enhanced emotional resilience and reduced depression and anxiety
Improved sleep
Strengthened immunity
Improved sense of overall well-being: Body, Mind, Emotions and Spirit
And so much more!
Can I do Nia if I’m out of shape?
YES! Nia can be adapted for any level of fitness, age or ability. If you are just beginning your movement journey, consider starting with a Nia Moving to Heal class (seated options are available.)
Classic Nia and Move IT classes offer more vigor and conditioning. In all Nia classes, you’re invited and encouraged to listen to your body and do just what feels right to you.
With practice, you’ll learn to move in your body’s own way, time and speed. With consistent practice, your endurance, capacity and skill will improve!
I’m in great shape. Will Nia actually give me a good workout?
ABSOLUTELY! Nia can be personalized for your level of fitness and can be made as intense (or gentle) as you desire.
Nia is practiced by Olympic Athletes and beginners alike. Nia offers an entire suite of tools and techniques to personalize the intensity of your experience and get just what you and your body need!
What is included in a Nia® On Demand subscription?
Membership includes access to an incredible catalog of videos.
How do I cancel my subscription?
GET STARTED TODAY
With videos ranging from 5 to 60 minutes for every level and ability, you’ll find just what you need to bring a little more Movement, Mindfulness, Connection and Joy to your life.
START YOUR 14-DAY FREE TRIAL
Join our Nia® Online Community
The Nia® On Demand community is for everybody on the path to living their best life.
JOIN THE CONVERSATION
