7-Day Music + Movement Wellness Program

7-Day Music + Movement Wellness Program

The Nia 7-Day Music + Movement Wellness Program is designed to improve your body’s mobility and stability. Using a wide variety of music and movement, our program will tune, tone and engage your brain, bones, joints, muscles and soft tissues; giving you movement nutrition that will help you thrive, move well and feel better at any age and stage of life.

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7-Day Music + Movement Wellness Program
  • Day 7 - Grateful

    Song: TeIva

    Settle into the feet to reach up, round down and rise back up.
    Use your eyes to functionally move the head and engage the core.
    Turn your palms up and down to safely rotate the upper arm bone.
    Sink and rise using your eyes to undulate and engage the core.
    Use your hands and elbows...

Extras

  • Day 6 - Pulse

    Song: Here We Go

    Use your hands to touch the space and engage your core.
    Activate your ankle and knee joints.
    Engage the back of your body.
    Use your eyes to engage the spine.
    Change how you use your hands and fingers.

  • Day 5 - Amethyst

    Song: One God Dub

    FreeDance, moving freely.
    Move your pelvis, chest, head and spine.
    Engage your feet and pelvis to free the spine.
    Use your hands to integrate the lower and upper body.

  • Day 4 - Bailando

    Song: Bem Devagar

    Move all of your body’s 13 main joints.
    Activate your body’s feet and ankle joints.
    Open your heart center.
    Warm up your hip joints by moving up and down high-middle-low planes.
    Emotionally connect to the music.

  • Day 3 - Feeling

    Song: From Russia With Love

    Dynamically engage your whole body.
    Ground and center, through your feet and legs.
    Engage your spine to free your core.
    Play with speeds to stimulate breathing.
    Engage the eyes to more your head and neck.

  • Day 2 - Velvet

    Song: Your Sincerely

    Blend your body with the space, moving freely.
    Move an imaginary Chi Ball in a figure eight.
    Move the elbows to engage the spine.
    Use the eyes to move the head and engage the pelvis to activate the sensation of “mobility” and “flexibility” from the ground up.
    Develop speed i...

  • Day 1 - Butterfly

    Song: Winds From the East

    Move from crouched into standing upright.
    Systemically move in Your Body’s Way, personalizing the moves.
    Tuck and extend the bones of your arms like “wings” of a butterfly.
    Move up and down through high, middle and low planes.
    Use the eyes to engage your head and integr...

  • 7-Day Music + Movement Wellness Program Booklet

    7.83 MB