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  • 14-Day Wellness Program

    15 Videos

  • Today's Focus

    1 Video

  • A Dozen for You

    12 Videos

  • Earthsong - Moving to Heal

    1 Video

  • Beast Workout

    1 Video

  • Alive - Moving to Heal

    1 Video

  • 30-Day Challenge

    33 Videos

  • Passion - Moving to Heal

    1 Video

  • 7-Day Wellness Program

    23 Videos

  • Selfless Workout

    1 Video

  • Humanity - 20 Minute Workout

    1 Video

  • Wild - Moving to Heal

    1 Video

  • Workout Previews

    2 Videos

  • Beyond - 20 Minute Workout

    1 Video

  • Cadence - Moving to Heal

    1 Video

  • 52 Moves

    18 Videos

  • Deep Dive - Moving to Heal

    1 Video

  • Source Workout

    1 Video

  • Meditations

    2 Videos

  • Moving to Heal

    1 Video

...and much more!
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  1. 14-Day Wellness Program

    15 Videos

    Be sure to join our NiaTV Wellness Programs Facebook Group to stay up to date with the latest challenges and wellness programs. Join the group here!

    Inspired by Multiple Sclerosis (MS) Awareness Month in March, Nia Technique is proud to support this national campaign with the Nia Art of Self-Healing 14-Day Wellness Program geared towards self-healing and feeling better when living with a long or short term challenge. Participants will have acces...

  2. Today's Focus

    1 Video

    Find your NiaTV focus for the day here.

  3. A Dozen for You

    12 Videos

    Our 'Dozen For You' promotion has ended! Thank you to everyone who joined us in celebrating Valentine's Day by dancing our way through twelve days of unique workouts. Purchase a NiaTV subscription for continued access these videos and much more!

  4. Earthsong - Moving to Heal

    1 Video

    Choreographer: Holy Nastasi

    Release Date: September 2019

    Difficulty: Beginner

    Focus: The shoulder girdle, including both the clavicles and the shoulder blades.

    Intent: To stimulate mobility of the shoulder girdle, freeing up the movement of the arms and the spine.

  5. Beast Workout

    1 Video

    Choreographer: Kelle Rae Oien

    Release Date: September, 2019

    Focus: The sensation of Nia’s holistic interval training.

    Intent: To introduce you to the Nia MOVE it ® Level 2 high energy interval training workout.

    Beast MOVE it ® Level 2 Class integrates 4 phases, 4 kinds of conditioning, 7 cycles and 52 moves delivered in 60-second intervals. In a Nia MOVE it ® Level 2 Class moving through the first three power phases happens quickly.

  6. Alive - Moving to Heal

    1 Video

    Choreographer: Elizabeth Cole

    Release Date: July 2019

    Difficulty: Beginner

    Focus: The 13 main joints of the body.

    Intent: To activate sensory feedback with mobility.

  7. 30-Day Challenge

    33 Videos

    Be sure to join our NiaTV Wellness Programs Facebook Group to stay up to date with the latest challenges and wellness programs. Join the group here!

    Reinvigorate your fitness practice and incite a healthy relationship with your body, mind, and spirit.

    The purpose of the NiaTV 30-Day Challenge is to introduce you to a fun and easy way to get fit while forming a deeper connection to yourself and your body. By taking the challenge you will get a...

  8. Passion - Moving to Heal

    1 Video

    Choreographer: Casey Berstein

    Release Date: June 2019

    Difficulty: Beginner

    Focus: Movement variety

    Intent: Add spontaneity and fun into our workout so that we can safely challenge and enhance our stability and balance

  9. Selfless Workout

    1 Video

    Choreographer: Casey Bernstein

    Release Date: April, 2019

    Focus: Squeeze-release and mobility flow stimulated by the body’s soft tissues balancing the use of both strength, and flexibility.

    Intent: To sense the self-healing and conditioning in the body, mind, emotions, and spirit using inspiring music and emotionally expressive movement guided by dynamic ease, comfort, and pleasure.

    Track List: (All Songs by Karen Drucker)

    Breathe
    Th...

  10. 7-Day Wellness Program

    23 Videos

    Our 7-day body-mind wellness program is geared towards supporting those dealing with Post Traumatic Stress Disorder (PTSD) and other stress-related conditions. This week-long program consists of simple, pleasurable movements, meditations, and relaxation techniques, that will help de-stress, center and calm your nervous system. Participation in the program will give you access to 7 curated movement practices, 7 daily guided meditations, and your ver...

  11. Humanity - 20 Minute Workout

    1 Video

    Choreographer: Ann Christiansen

    Release Date: April, 2019

    Difficulty: Beginner

    Focus: How to tone and strengthen your legs.

    Intent: To play with Nia's steps, stances, and kicks in order to condition your body without losing the joy and the pleasure of the dance

  12. Wild - Moving to Heal

    1 Video

    Choreographer: Caroline Kohles

    Release Date: March, 2019

    Difficulty: Beginner

    Focus: Reflexive conditioning as an automatic response from the nervous system to a stimulus.

    Intent: Mediating the restriction of muscles through a conducting system in the body that sends information to motor nerves and muscles, which is a specialized effector mechanism. In the routine “Wild” you stimulate reflexive conditioning using sound, emotion, and agi...

  13. Beyond - 20 Minute Workout

    1 Video

    The focus of Beyond is balance. The intent is to help you gain an awareness of your body in space to ultimately achieve vertical alignment, using systemic movement in all directions.

    Beyond combines powerful martial art techniques such as kicks and strikes with stances, spins and clock steps to create an exhilarating movement experience that balances the body from top to bottom, side to side.

    Learn to use gravity to develop coordination an...

  14. Workout Previews

    2 Videos

    Get a glimpse of Nia Workouts.

  15. Cadence - Moving to Heal

    1 Video

    Choreographer: Pauline Osborne

    Release Date: February 2019

    Difficulty: Beginner

    Focus: The feet, which provide a foundation for our movement.

    Intent: To create a sensation of stability and a feeling of being grounded. This allows you to move with more ease.

  16. 52 Moves

    18 Videos

    Nia 52 Moves feature 60-second dance interval workouts that condition the base, core, and extremities.

  17. Deep Dive - Moving to Heal

    1 Video

    Choreographer: Winalee Zeeb

    Release Date: December, 2016

    Difficulty: Beginner

    Focus: Be like water and connect to the liquid space within the body and with each movement you make.

    Intent: Immerse into pleasurable sensations of sliding and gliding with spring-loaded joints. Mobilize the liquid inner space of your body and imagine moving and touching water around your body. Water is Life! Flow with aliveness.

    Track List:

    Happiness ...

  18. Source Workout

    1 Video

    Choreographer: Kelle Rae Oien & Kevin VerEecke

    Release Date: December, 2018

    Focus: The eyes.

    Intent: To use the eyes and eyesight to engage the spine and direct attention.

    Track list:

    (All Songs by Lis Addison)

    Blue Lotus
    Papa Kamba
    Zadaka
    Mama Yangu
    Kunda Chant
    Star People
    Do What You Love
    Renaissance Woman
    Arctic Aurora Reprise
    Water Spirits

    Album Availability:

    Download on Nianow.com
    Purchase on Itunes
    Purchase ...

  19. Meditations

    2 Videos

    Debbie Rosas meditations provide the opportunity to take time out, relax, and be guided through transformational experiences.

  20. Aya - Moving to Heal

    1 Video

    Choreographer: Holly Nastasi

    Release Date: May, 2018

    Difficulty: Beginner

    Focus: Our focus is upper extremities, including the shoulder girdle, shoulder joint, upper arm, elbow, forearm, wrist, hands, and fingers. We are connected to the world by the upper extremities in functional and expressive ways.

    Intent: Our intent is to enhance the mobility of the upper extremities so we can feel better.

  21. Moving to Heal

    1 Video

    Difficulty: Beginner and Specialization Challenged Populations

    Eclectic music, easy to follow workouts designed for individuals dealing with short and long term illnesses and for those recovering from an injury. Classes include "chair" workouts.

  22. Health Podcasts

    14 Videos

    Hear Debbie talk about how through movement we find health.

  23. Wild - 20 Minute Workout

    1 Video

    Choreographer: Debbie Rosas

    Release Date: October, 2017

    Difficulty: Beginner

    Focus: Reflexive conditioning as an automatic response from the nervous system to a stimulus.

    Intent: Mediating the restriction of muscles through a conducting system in the body that sends information to motor nerves and muscles, which is a specialized effector mechanism. In the routine “Wild” you stimulate reflexive conditioning using sound, emotion, and agil...

  24. Debbie's Corner

    11 Videos

    Join Debbie as she discusses tips on how to create sustainability in the body from her cozy corner at the Nia HQ studio in Portland, OR.

  25. Grateful - Moving to Heal

    1 Video

    Choreographer: Winalee Zeeb
    Release Date: December, 2015
    Difficulty: Beginner

    Focus: Multidimensional

    Intent: To use the eyes to engage the pelvis, chest, head, and spine, and/or the joints and emotional expression to bring the moves to life in a deeply personal way.

  26. Fitness Podcasts

    8 Videos

    Hear Debbie talk about feeling good and looking good.

  27. Dance Wild Live Events

    19 Videos

    Watch Debbie take you through 19 lessons to help you learn, embody, and share the Wild Routine. Each lesson is unique and provides additional information to support you in becoming an excellent, somatic Nia Teacher.

  28. Ride - 20 Minute Workout

    1 Video

    Choreographer: Ann Christiansen

    Release Date: December, 2017

    Difficulty: Beginner

    Focus: Ride focuses on hands and their connection to the heart and to functional, integrative conditioning.

    Intent: The intent of Ride is to use the hands to touch and connect with space, thereby helping you move safely and efficiently and functionally condition the whole body by integrating the upper body and lower body. Using your hands as sensory commun...

  29. A Dozen For You

    12 Videos

    Our 'Dozen For You' promotion has ended! Thank you to everyone who joined us in celebrating Valentine's Day by dancing our way through twelve days of unique workouts. Purchase a NiaTV subscription for continued access these videos and much more!

  30. Flow - 20 Minute Workout

    1 Video

    Choreographer: Kelle Rae Oien

    Release Date: April, 2018

    Focus: The 13 major joints of the body. This includes 2 ankles, 2 knees, 2 hips, 2 shoulders, 2 elbows, 2 wrists and 1 spine.

    Intent: To sense systemic, whole body movement.

    Track list:

    Afterglow - Bob Holroyd (3:37)
    Plains Song - Bob Holroyd (6:22)
    The Territory of Thinking - Bob Holroyd (3:39)
    Sometimes - Bob Holroyd (4:13)
    Sunrise - Bob Holroyd (4:30)
    Drumming up a Storm...

  31. Power Podcasts

    18 Videos

    Hear Debbie talk about what it means to live with authentic heart.

  32. Community Events

    2 Videos

    Dance along with the worldwide Nia Community! Travel with us to your favorite studios and locations to dance around the world as we showcase each Nia Community's passion for sharing the Joy of Movement in their own unique way.

  33. Flow - Moving to Heal

    1 Video

    Choreographer: Jamie Klein

    Release Date: November 2018

    Difficulty: Beginner

    Focus: Squeeze and release

    Intent: To release tension and stimulate relaxation

  34. Beauty Podcasts

    3 Videos

    Hear Debbie talk about the meaning of love your body – love your life.

  35. Flow Workout

    1 Video

    Choreographer: Kelle Rae Oien

    Release Date: April, 2018

    Difficulty: Beginner

    Focus: The 13 major joints of the body. This includes 2 ankles, 2 knees, 2 hips, 2 shoulders, 2 elbows, 2 wrists and 1 spine.

    Intent: To sense systemic, whole body movement.

    Track list:

    Afterglow - Bob Holroyd (3:37)
    Plains Song - Bob Holroyd (6:22)
    The Territory of Thinking - Bob Holroyd (3:39)
    Sometimes - Bob Holroyd (4:13)
    Sunrise - Bob Holroyd (4:...

  36. Ride Workout

    1 Video

    Choreographer: Ann Christiansen

    Release Date: December, 2017

    Difficulty: Beginner

    Focus: Ride focuses on hands and their connection to the heart and to functional, integrative conditioning.

    Intent: The intent of Ride is to use the hands to touch and connect with space, thereby helping you move safely and efficiently and functionally condition the whole body by integrating the upper body and lower body. Using your hands as sensory commun...

  37. Go Workout

    1 Video

    Choreographer: Holly Nastasi

    Release Date: August, 2018

    Focus: Movement in all directions including in-out, up-down, side-to-side, forward-back, over-under, across, around and through. The focus of directions provides great functional conditioning by training the body to move easily in any direction. When we are conscious of our direction choices, we can maintain stability and avoid falling or loosing our balance.

    Intent: To enhance our ...

  38. What is Nia?

    11 Videos

    Take a look at the videos above to get a glimpse of the Nia Technique.

    The Practice:

    Combining dance, martial arts and mindfulness, Nia tones your body while transforming your mind. More than just a workout, Nia is a holistic fitness practice addressing each aspect of your life - body, mind and soul.

    We believe every person can discover, explore, unleash, and enhance their individual potential to live a healthy and meaningful life by engag...

  39. Wild Workout

    1 Video

    Choreographer: Debbie Rosas

    Release Date: October, 2017

    Difficulty: Beginner

    Focus: Reflexive conditioning as an automatic response from the nervous system to a stimulus.

    Intent: Mediating the restriction of muscles through a conducting system in the body that sends information to motor nerves and muscles, which is a specialized effector mechanism. In the routine “Wild” you stimulate reflexive conditioning using sound, emotion, and agil...

  40. CELL-ebrate Workout

    1 Video

    Choreographer: Adelle Brownlee Brewer
    Release Date: June, 2017
    Difficulty: Beginner

    Focus: The focus of CELL-ebrate is the celebration of life itself. Celebrating you, your breath, your bones, your form, your freedom.

    Intent: To bring fun, volume, resonance, and space to your cellular system.

    Track List:

    Breaking Good - James Asher
    Capuba - SILVA
    Missing And Kissing - Deep Dive Corp.
    When The Monsoons Came - Bob Holroyd
    Bring On B...

  41. 5 Stages

    10 Videos

    Nia 5 Stages is an integrative movement practice based on the five developmental movement stages humans experience from the embryo to walking.

    **Medical Alert:**

    Please consult your doctor before beginning this exercise program. The instruction and advice presented in this video are in no way intended as a substitute for medical counseling. While Nia programs are designed for people of all levels of fitness, its creators, producers and distri...

  42. Life Workout

    1 Video

    Choreographer: Ann Christiansen

    Release Date: March, 2017

    Difficulty: Beginner

    Focus: The focus of LIFE is to sense one’s ‘life force’ and how each Nia move, song, cycle, and choreography can come alive through the engagement of the body’s core.

    Intent: The intent of LIFE is to enliven the chakra centers, simplify, slow down and stay longer in each movement while embodying the ‘learn-move-energize’ three-step process each time you danc...

  43. Pulse - 20 Minute Workout

    1 Video

    Choreographers: Kelle Rae Oien

    Release Date: December, 2015

    Difficulty: Beginner

    Focus: Chemistry of the three movement arts in Nia: Martial Arts, Dance Arts, and Healing Arts.

    Intent: For you to sense these three as unique energy personalities you can use to bring moves to life and deliver holistic conditioning using movement and energy variety for conditioning benefits.

    Track List:

    Here We Go ft. Hush Forever - Deep Dive Corp. ...

  44. Bring It Workout

    1 Video

    Choreographer: Holly Nastasi

    Release Date: December, 2016

    Difficulty: Beginner

    Focus: The focus of Bring It is Nia steps. Steps are among the tools we use to develop cardiovascular conditioning, along with the use of the three planes and the integration of the pelvis, chest, and head.

    Intent: To become sensitive to the sensations of our feet during Nia steps. Steps in this routine include the foot techniques of Toes In and Out and Para...

  45. Sacred - Moving to Heal

    1 Video

    Choreographer: Jule Aguirre

    Release Date: July, 2018

    Difficulty: Beginner

    Focus: The core of the body. Your pelvis, chest, head, and spine.

    Intent: To use movement, sound, and emotion to increase vitality that moves through your core and subsequently your whole body.

    The only bone that can be voluntarily moved in the cranium is the jawbone. For this reason, emphasis is given to relax and drop the jawbone to effectively encourage mobi...

  46. Dragon Workout

    1 Video

    Choreographer: Britta Von Tagen

    Release Date: December, 2016

    Difficulty: Beginner

    Focus: The focus of Dragon is the foundation, connecting to Earth and the power of Earth’s gravitational force.

    Intent: The Intent is to sense body weight shifting and balancing along the smile line as well as down the legs.

    Track List:

    Morning Birds - Deuter
    Kung Fu Cowboys - Desert Dwellers
    Mountain Path - Badmarsh & Shri
    Strobe’s Nanafushi (Sat...

  47. Deep Dive Workout

    1 Video

    Choreographer: Winalee Zeeb

    Release Date: December, 2016

    Difficulty: Beginner

    Focus: Be like water and connect to the liquid space within the body and with each movement you make.

    Intent: Immerse into pleasurable sensations of sliding and gliding with spring-loaded joints. Mobilize the liquid inner space of your body and imagine moving and touching water around your body. Water is Life! Flow with aliveness.

    Track List:

    Happiness (...

  48. Sacred Workout

    1 Video

    Choreographer: Kelle Rae Oien

    Release Date: December, 2016

    Difficulty: Beginner

    Focus: The Bones.

    Intent: To drop in under our skin to experience our 207 bones in order to relax. The sacral and cranial bones will be our featured guideposts, as they are the endpoints of our spine. The cranium has 8 movable bones.

    Track List:

    All Colours Pt. 3 - Bob Holroyd
    Factor 30 - Bjarno
    Sunday Morning, Up All Night - NYXYSS
    One Hundred Ligh...

  49. ...and much more!