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Nia and Ageless Grace Classes in Charlotte, North Carolina

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Nia is movement-medicine for the body and soul.” -  Debbie Rosas Stewart

Who created Nia?

ebbie Rosas Stewart and Carlos Aya Rosas created Nia in 1983 as a safe alternative to high-impact exercise. Nia stands for: Non-Impact Aerobics or Neuromuscular Integrative Action. Now, Nia stands alone and is just Nia!


 What is Nia?

Nia is a workout, lifestyle and personal growth program. More than a physical fitness or weight loss program, Nia is a way to condition, heal and transform your body, mind, emotions and spirit. Nia is a system that blends Eastern and Western movements, concepts and philosophy derived from three main movement forms: Martial Arts (mindful precision), Dance Arts (personal expression) and Healing Arts (self-healing). The philosophy of Nia is based on the pleasure principle: If it feels good, keep doing it; if it hurts, stop and adapt what you do to feel better.

Nia is a dynamic cardiovascular workout that stimulates and integrates your mind/body/spirit and leaves you feeling recharged, rejuvenated, and fully alive. Nia blends the dance arts, martial arts, and healing arts to allow your dancer, athlete, warrior, and child within, to expressively emerge.

"Nia is like chocolate. You can't describe it- you have to taste it"

Have fun while working out and enjoy meeting new people! Also, Nia is taught across the globe, so join any Nia class with confidence and ease while you travel! 

The Technique

Nia uses a holistic exercise approach designed with a combination of nine classic movement forms in each of the following categories:

Martial Arts

(1) Tia chi
(2) Tae Kwon Do
(3) Aikido

Dance Arts

(4) Jazz Dance
(5) Modern Dance
(6) Duncan Dance

Healing Arts

(7) Yoga
(8) Alexander Technique
(9) The Teachings of Moshe Feldenkrais

Nia Benefits

    * Increase the pleasure of living in your own body!

    * Lose weight and ensure proper weight control!

    * Strengthen muscles and improve muscle tone and muscle definition!

    * Calm the mind and relieve stress!

    * Improve endurance!

    * Increase grace and flexibility!

    * Improve posture and even increase height!

    * Improve heart and lung function!

    * Reduce osteoporosis with weight-bearing exercise!

    * Strengthen your immune system!

    * Improve concentration and cognitive function!

Nia Knowledge

    * Learn the 52 Nia Moves!

    * Explore movement in multiple joints using Thirteen Joint Stimulation!

    * Learn to listen to your own body!

    * Learn to move at your own level and intensity!

    * Use visualization while you move!

    * Explore floor play!

    * Discover your own healing potential!

    * Learn to move in your own way, the Body’s Way!

    * Discover The Thirteen Principles of Nia!

    * Experience the Five Stages of Self-Healing!

    * Learn to be your own personal trainer!

    * Explore FreeDance!

Why not give Nia a try?

Nia Jam 2011

Come...join the fun! You have a great opportunity to receive all of the benefits that Nia has to offer, and have a great time too!

Check the "Nia Class Schedule" on this website for class days, times, and locations in the Charlotte, NC area!

"Find a Nia Class" in your area if your not living in the Charlotte, NC area!

*Check with your doctor before beginning any exercise program.*

Information for this website was gathered from The Nia Technique Book, by Debbie Rosas & Carlos Rosas. Additional information was gathered from

"Nia TM, the Nia TM Logo, and all related trademarks and service marks are owned by Nia Technique, Inc and are used only under a limited license."