Nia® On Demand | Home Page

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.

TRY 2-WEEKS FREE!

Explore Nia On Demand

With so many classes to choose from there is something for everybody. Discover workouts from 4 to 75 minutes for all levels and abilities!

CLASSIC NIA

The Classic Nia Experience blends movement, mindfulness, and joy with ancient wisdom and modern science to activate, transform, and heal body, mind, and spirit through dance, martial arts, and healing arts.

THERAPEUTIC

Therapeutic Nia offers a gentle, personalized approach to movement, supporting those dealing with injury, trauma, grief, or illness, with seated and standing classes that promote wellness at any pace.

TECHNIQUE

Technique Nia classes teach the 52 Nia Moves, providing a full-body movement experience that builds form, technique, and confidence for a safe and joyful practice.

INTERVAL TRAINING

Nia Interval Training combines Nia’s 52 Moves with interval training, and music for a fun, full-body workout that builds anaerobic conditioning.

FLOORPLAY

Nia Floorplay creatively uses space, time, and gravity to condition, massage, and strengthen the body through playful, flowing movement.

MEDITATIONS

Nia Guided Meditations provide a calming, structured experience that uses voice, imagery, and breathwork to promote relaxation, mindfulness, and inner awareness.

350+ Nia Classes

Explore a diverse selection of classes, meditations, podcasts, and movement focuses

Weekly Releases

Look forward to something new every week,

keeping you inspired to move

Daily Calendars

Eliminate decision fatigue by

following a pre-planned schedule

Movement Series + Challenges

Build skills, strength, and confidence with guided journeys and challenges

Community + Direct Messaging

Exchange tips, insights, and experiences to deepen your Nia practice

Live Events

Access unique classes,

workshops, and Q&A sessions

Available in application stores for mobile

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.

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.

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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.

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Our Teachers

Debbie Rosas

Founder + Creator

Ann Christiansen

Kelle Rae Oien

Laurie Bass

Valerie Sanchez

Debbie-Lee Van Ginkel

Lise LeMoine

Adelle Brownlee Brewer

Kellie Chambers

Stephanie DeMay

Fred Bass

Britta Von Tagen

Holly Nastasi

Winalee Zeeb

Melanie McFarland

Kristin Schmitz

Caroline Kohles

Meredith Amato

Casey Bernstein

Megan MacArthur

Vanessa Lowe

Jule Aguirre

Myrna Weinman

Rossella Vanti

Julia Morrow

Orit Weichselbaum

Elizabeth Cole

Nitzan Gantz

Dorit Noble

Our Founder, Debbie Rosas

Connect with our Founder, where she shares the journey, vision,

and insights that shape Nia and the work we do.

Awakening Body & Life

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.

START WITH 2-WEEKS FREE

What are people saying

“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