INSPIRED MOVEMENT

FOR BODY + SOUL

JOYFUL | ADAPTABLE | ON-DEMAND

START WITH 2-WEEKS FREE

"Love it, love it, love it!!"

-Jana I.

"Magic! So powerful, healing and love to our body."

-Cinthya

"Soooo amazing and I had sooo much fun!"

-Claudia S.

"Great moves and wonderful music!"

-Marcia L.

"Absolutely what I needed..."

-G Wagy

"Amazing, energizing workout!"

-Berill V.

"A perfect way to unlock my body"

-Barb K.

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.

price option <div class="editor-content"><p style="text-align: left"><strong><span style="font-size: 1.25rem; color: rgb(246, 60, 87)">BEST VALUE</span></strong></p><p style="text-align: left"><span style="font-size: 1rem">ANNUAL SUBSCRIPTION</span></p></div>

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.

price option <div class="editor-content"><p style="text-align: left"><strong><span style="font-size: 1.125rem; color: #f63c57ff">MOST FLEXIBLE</span></strong></p><p>MONTHLY SUBSCRIPTION</p></div>

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.

Available for TV platforms and apps
What are people saying
What are people saying

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

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?

If you don’t want to continue, you can cancel your membership at any time. Follow the prompts to cancel on the Billing page, and your membership will not renew. Please note that there aren’t refunds for partially unused membership periods.

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®LIFE Facebook Group is for everybody on the path to living their best life.

JOIN THE CONVERSATION