Welcome to ONE. You're invited to bring your own personal expression to your dance through ONE's emotional music and choreographed movement. Through the Joy of Movement, ONE honors your uniqueness while inviting you and your community to celebrate our collective ONEness.

Through Nia we are ONE!...

Choreographer: Debbie Rosas
Release Date: May, 2020
Difficulty: Beginner
Focus: 7 Chakras
Intent: stimulate an interactive relationship with the physical body layers you can touch and see, and with the energetic and spiritual layers you cannot see but can sense and connect with.
Description: The...

Nia® ResOnance FreeDance workout - the NEWEST Nia program released on NiaTV.Fit. Two unique aspects of the Nia® BODY and LIFE Movement Art programming together: self-healing energy work, and healing sounds. Blending movement and music, each song begins with the sound of the crystal bowls, followe...

Ignite activates your yin-yang energy flow, and your hara centers, to influence your movement by connecting to and moving from physical body centers.

Unique to IGNITE is moving physically and energetically using breath and the body awareness of “centered” to seamlessly move and sense the qualiti...

Advanced

High-Intensity Interval Conditioning

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

Beginner

Arms and Shoulder Girdle Conditioning

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

Intermediate

Leg and Buttock Conditioning

Focus: The eyes stimulating systemic movement and lower body conditioning.

Beginner

Whole Body Toning and Coordination Conditioning

Focus: Movement in all directions including in-out, up-down, side-to-side, forward-back, over-under, across, around and through. Emphasize dynamic balance, stability training, and fall prevention.

Beginner

Lower Back and Buttock Strengthening and Mobility Conditioning

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.

Intermediate

Core, Arm and Hand Conditioning

Focus: On hands and their connection to the heart and to functional, integrative conditioning. Improve posture and spinal range of motion.

Beginner

Core and Agility Conditioning

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

Beginner

Stability and Mobility Joint Conditioning

Focus: Celebration of life itself. Celebrating you, your breath, your bones, your form, your freedom.

Beginner

Buttocks and Thigh Conditioning

Focus: 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.

Beginner

Feet and Leg Conditioning

Focus: Strengthen your entire body from the ground up! It all starts with the feet! Power of being grounded and able to travel anywhere.

Intermediate

Strength and Flexibility Conditioning

Focus: Build bone density through powerful grounded, primal movements, dynamic imagery, and storytelling. Connect to Earth and the power of Earth’s gravitational force.

Beginner

Spine, Arm and Flexibility Conditioning

Focus: Be like water and connect to the liquid space within the body and with each movement you make. Immerse into pleasurable sensations of sliding and gliding with spring-loaded joints. Mobilize the liquid inner space of your body and imagi...

Beginner

Feet and Stability Conditioning

Focus: On the bones and your personal connection to self through tribal, primal movements.

Beginner

Fun, Pop, Dance Conditioning

Focus: To create an agile, sleek body with the playful pop dance party, Grateful. Find freedom and playfulness in the music.

Beginner

Expressive Strength and Flexibility Conditioning

Focus: Connect to the sensation of joy as life force, and use this sensation as stimulation to flood your whole body and 50 trillion cells with vitality and healthy energy.

Intermediate

Martial Art, Dance Art, Healing Art Conditioning

Focus: Incorporate dynamic balance, yoga postures, and lots of active movement as you dance to Pulse.

Beginner

Chest and Spine Conditioning

Focus: Listen, express, and connect. Listen to the music and express your creativity.

Intermediate

Fun, Latin, Dance Conditioning

Focus: Move with passion and spice up your life with Bailando!