Nia Dance: a holistic movement art in the form of dance. While not widely known, it is still a popular method for various uses. Many individuals practice Nia Dance for its benefits, others for its healing and others for health and fitness. The most wonderful thing about Nia Dance is that anyone can participate and utilise its technique for any goals or benefits, no matter their abilities, mobility levels or experience. Whether you’re a stay-at-home dad or mum, recovering from an injury or an experienced dancer, Nia Dance can adapt to you to provide you with a challenge or a relaxing workout. Learn about the cycles of Nia Dance in this blog to understand what the technique is all about, and read on to see classes available at Dance NZ.
The 7 Cycles of Nia Dance
The routine of movements that make up Nia Dance is known as cycles, for which there are 7 that complete a Nia workout. Throughout each of these cycles, the movements you’ll be performing are non-impact, adaptable and are inspired by nine different techniques originating from martial, dance and healing movement arts.
The first cycle is known as the cycle of setting your focus and intent. Roughly three to five minutes long, this cycle involves your Nia Dance instructor sharing the class focus and intent, and guiding everyone’s attention on this information and goals to make the most of your class experience and performance.
In cycle two, you will be “stepping in”. You’ll be performing movements that will heighten your sensory awareness, which will, in turn, lead you to be fully focused on your body and allow for distractions to melt away. Movements in this cycle will help your mind, body and soul to be properly stimulated.
Cycle three, known as the Warm-Up, will prepare your body for the next cycles by increasing the flow of energy through your body, primarily through your heart, lungs and 13 of your main bodily joints. This cycle is also utilised by Nia instructors for new students to familiarise them with the new music, movement and rhythm of Nia Dance.
In cycle 4, “Get Moving”, the range and speed of movements increase from the previous cycle. This is to energise your joints, lungs, cardiovascular system, heart and muscles. The intensity is higher but can still be adapted to lower levels; listen to your body! Cycle 5 is about Cooling Down, meaning movements decrease in speed, range and intensity. In turn, this allows you to calm your heart rate, nervous system and respiratory system to harmonise and re-centre your mind and body.
Cycle 6 is commonly known as “Floor Play”. Movements are taken onto the floor to utilise elements such as gravity, sound, and space to help your body focus on its stability, mobility, flexibility, agility and strength. You have the option in this cycle to really take advantage of your wide-open space by using your body’s weight to help condition your bodily strength and stretch. The last cycle, cycle 7 or “Step Out”, is about transitioning back to your day-to-day activities and life from your routine. This cycle helps to create awareness of all the fitness, health and healing benefits you’ve received through reflections, centring and harmonising with yourself.
Take A Chance With Nia Dance at Dance NZ
Now that you’re more familiar with Nia Dance and what a routine looks like and can offer you, you may be extremely interested in participating in a class! If you’re new to Nia Dance, Dance NZ has a variety of custom-crafted classes to suit your skills and limitations. Based online through Zoom or purchasable replays, and in Hamilton or Raglan, Dance NZ offers 5 different classes.
Classic Nia is the class that can most readily accommodate the bulk of people. This session is ideal for people who have dancing experience, high mobility and flexibility, and self-confidence in their fitness abilities. Gentle Nia is the polar opposite, with gentle, uncomplicated motions that are readily adapted for people with limited mobility or elders.
Nia Dance Move to Heal is a class that can aid persons who have injuries by providing gentle, healing movement as well as good social support. Only persons with Parkinson’s disease and their caregivers are allowed to practise Nia for Parkinson’s Freedom Dance. It’s a fantastic class for those with Parkinson’s disease who want to experience vigorous activity while also socialising with other individuals with Parkinson’s.
Book Now
Open your being to the wonders of Nia Dance! With so many options for goals to work towards with Nia Dance, you can fulfil any goals you may have, whether that’s being healthier, increasing your stressing, or healing any physical pains you may have. Not sure if Nia Dance is the right fit for you? You can give this class a go for as little as $5 with the Dance NZ first-time members special offer: get your first 3 classes for $15 here!
Do you have a query? CONTACT Dance NZ here to reach out with your question and we’ll get back to you right away.
Kind regards, Belinda.
Brown Belt in the Nia Technique. A Certified Parkinson Dance Teacher.
Dance NZ Classes Every Week: Physical and Online HYBRID-Style Nia Dance Sessions
Book Dance NZ classes by becoming a free member here.
• Nia Dance Move to Heal: Participate in this session here. Time and dates: 11:15 a.m, Tuesdays mornings. Official sessions venue: Waikato Sports Fishing Club (designated location place: 499 Grantham Street in Hamilton).
• Classic Nia: Participate in this session here. Time and dates: 5:30 p.m, Tuesdays evenings. Official session venue: Waikato Sports Fishing Club (designated venue place: Grantham Street in Hamilton).
• Gentle Nia: Participate in this session here. Time and dates: 9:30 a.m, Wednesday mornings. Official session venue: Raglan Town Hall (designated location place: 41 Bow Street, Raglan).
• Classic Nia: Participate in this session here. Time and dates: 9:30 a.m, Friday mornings. Official session venue: Saint John’s Hall (designated location place: Hamilton, 20 Wellington Street).
• Nia for Parkinson’s Freedom Dance: Participate in this session here. Time and dates: 12:00 p.m, Friday afternoons. Official session venue: Saint John’s Hall (designated location place: 20 Wellington Street, Hamilton).
You can find on the Dance NZ site here booking and information about online HYBRID-style sessions and in-person classes with your instructor, Belinda Goodwin.
Dive further into everything about the Nia Technique at nianow.com.