Nia Gauteng

For the past 20 years, I have been part of something truly transformative at Studio Kairos in Johannesburg. It’s difficult to put into words the depth of my connection to Nia, a practice that has become more than just a form of exercise for me; it has woven itself into the very fabric of my life. Nia is a holistic fitness practice that combines elements of dance, martial arts, and mindfulness, creating a dynamic and joyful way to move and be present. My journey with Nia at Studio Kairos has been one of profound growth, healing, and self-discovery.

Walking into Studio Kairos for the first time, I could never have anticipated the impact that space would have on me. The studio itself is a haven, a sanctuary where the stresses of daily life seem to melt away as soon as you step through the door. The atmosphere is warm and welcoming, with a serene energy that invites you to leave your shoes at the door, and your worries behind. There’s a sense of community that permeates the space, a feeling that you’re part of something larger than yourself. Over the years, this sense of belonging has deepened, as I have shared countless classes with a group of like-minded individuals who have become dear friends.

Nia is more than just a workout; it is a practice that honours the connection between body, mind, and spirit. Each class is an exploration of movement, an opportunity to connect with my body in a way that feels joyful and liberating. The movements are varied and expressive, ranging from graceful, flowing dance to powerful, grounded martial arts. There is a rhythm to Nia that resonates deeply with me, a sense of flow that carries me through the class with ease and grace. The music is an integral part of the experience, each routine carefully selected to inspire and uplift. I feel a sense of freedom and release, as though the music is guiding me to express myself in ways I never thought possible.

One of the most profound aspects of Nia is its focus on mindfulness and self-awareness. In a world that often feels chaotic and overwhelming, Nia offers a space to tune in to my body and listen to what it needs. The practice encourages me to move in a way that feels good, to honour my body’s limitations and celebrate its strengths. Over the years, this has helped me develop a deep sense of self-compassion and acceptance. I have learned to trust my body, to be present in the moment, and to let go of the need for perfection. This has not always been an easy journey, but it has been incredibly rewarding. Nia has taught me that my body is a source of wisdom and strength, and that by listening to it, I can tap into vitality and joy.

Another aspect of Nia that has been particularly meaningful for me is its emphasis on personal growth and transformation. Each class is an opportunity to explore new ways of moving and being, to push beyond my comfort zone and discover new aspects of myself. There have been times when I have felt stuck, whether in my body or in my life, and Nia has provided a way to break through those barriers. The practice encourages me to approach challenges with curiosity and an open mind, to see obstacles as opportunities for growth rather than as limitations. This mindset has spilled over into other areas of my life, helping me to navigate difficult situations with greater ease and resilience.

The physical benefits of Nia are undeniable. Over the years, I have noticed a significant improvement in my strength, flexibility, and overall fitness. My body feels more alive and vibrant, and I have a greater sense of balance and coordination. But the benefits of Nia go far beyond the physical. The practice has had a profound impact on my mental and emotional well-being as well. It has helped me to manage stress, to find peace in the midst of chaos, and to cultivate a sense of inner calm and clarity. Nia has also been a powerful tool for emotional healing, providing a safe space to process and release difficult emotions. There have been times when I have come to class feeling weighed down by the burdens of life, and by the end of the class, I feel lighter, freer, and more at peace.

One of the things I love most about Nia is its inclusivity. The practice is accessible to people of all ages, fitness levels, and backgrounds. There is no one way to do Nia, and that is part of its beauty. Each person is encouraged to move in a way that feels right for them, to listen to their body and honour its unique needs. This has created a diverse and vibrant community at Studio Kairos, where everyone is welcome and valued. Over the years, I have had the privilege of sharing the dance floor with people from all walks of life, each bringing their own unique energy and perspective to the practice. This sense of community and connection is one of the things that keeps me coming back to Nia.

As I reflect on the past 20 years, I’m filled with gratitude for the role that Nia and Studio Kairos have played in my life. The practice has been a constant source of joy, inspiration, and healing, helping me to navigate the ups and downs of life with greater ease and grace. It has given me a deeper understanding of myself, my body, and my place in the world. Nia has taught me to move through life with intention and presence, to embrace the beauty of each moment, and to find joy in the simple act of moving my body.

I’m excited to see where my Nia journey will take me next. I know that there is always more to learn, more to explore, and more to discover. The practice has already brought so much richness and depth to my life, and I have no doubt that it will continue to do so in the years to come. Whether I’m stepping onto the dance floor or simply moving through my day, I carry the lessons of Nia with me. It’s a practice that has become an integral part of who I am, and I am deeply grateful for the ways it has shaped my life. As I continue to dance, to move, and to grow, I do so with a heart full of gratitude and a spirit that is forever lifted by the joy of Nia.

I have been dancing Nia for seven incredible years now, and it has become an integral part of my life. The experience has been so transformative that I recently took a step further, becoming a Nia teacher. This dance form, for me, is not just a pastime; it’s a way of life, a profound journey of self-discovery, and a source of boundless inspiration.

I can genuinely say, I cannot live without it.

Nia originally stood for “Neuromuscular Integrative Action” or “Non-Impact Aerobics”. For me, it is an acronym for “Now. I. Am.” This perfectly encapsulates the essence of what this dance means to me. It’s about being present, embracing the moment, and celebrating the person I am at this very instant. Nia is more than just dance; it’s a spiritual awakening that transcends the physical and connects you to the core of your being.

Every time I step onto the dance floor, it transforms into a sacred space, my church of movement. The universal flow of music becomes a river that washes over me, cleansing my soul from the inside out. The sheer joy, harmony, and connection I feel during a Nia session is hard to put into words. It’s as though the universe is speaking to me through the language of movement and music.

One of the most remarkable aspects of Nia is its choreography. Unlike traditional dance forms, Nia’s choreography is intuitive, allowing your body to move in its own unique way. There’s no need to conform to rigid structures or predefined steps; instead, you are encouraged to embrace your body’s natural flow. This liberating approach to dance has opened up a world of creativity and self-expression for me.

The movements in Nia are a beautiful fusion of grace and power. The choreography seamlessly integrates dance forms from around the world, including elements of martial arts and yoga. This combination results in a dance that allows you to celebrate your inner grace while releasing your pent-up stress and energy. It’s a powerful and transformative experience.

As I move through the easy choreography, I can feel the strength of my body, both physically and emotionally. Nia empowers me to connect with my inner self, to understand my body’s needs, and to nurture my spirit. It’s a dance that encourages self-love and acceptance. Through Nia, I have learned to appreciate the unique beauty of my body and to let go of unrealistic standards and judgements.

Nia has been my sanctuary during times of stress and anxiety. When I step onto the dance floor, I leave behind the worries of the world and immerse myself in the rhythm of the music. The dynamic and energetic moves, inspired by martial arts, allow me to release the tension that often builds up within. It’s like shouting out my stress with every powerful punch and kick. Nia provides me with a safe and cathartic outlet to express my emotions, letting go of negativity and making room for positivity and healing.

One of the most fulfilling aspects of my Nia journey has been the opportunity to share this magnificent discipline with the world. I recently became a Nia teacher, and the privilege of guiding others on their own path of self-discovery through dance is a dream come true. Teaching Nia is not just about instructing movements; it’s about facilitating a transformation, helping others connect with their inner selves, and inspiring them to embrace their unique beauty.

Being a Nia teacher has brought immense fulfilment into my life. Witnessing the joy and evolution in my students as they navigate their Nia journey is a gift that keeps on giving. It’s a profound experience to see individuals discover their inner strength and grace, to witness their confidence bloom, and to share in the collective energy of a Nia class.

Nia is a dance of connection, not only to oneself but to the community as well. It’s a dance that transcends language and culture, creating a universal bond among its practitioners. I am deeply grateful for the incredible friendships I’ve formed through Nia. It’s heartwarming to meet people from diverse backgrounds who all share a common love for this beautiful dance form. We support and uplift one another, and the sense of belonging I’ve found within the Nia community is truly special.

As I look back on my seven-year journey with Nia, I’m overwhelmed with gratitude. This dance has been a constant source of inspiration, joy, and personal growth. It’s a reminder to be present, to embrace the person I am in this moment, and to let go of self-doubt and negativity. Nia has given me the tools to be kinder to myself, to love my body, and to dance through life with grace and power.

I encourage anyone who’s looking for a fun, easy and liberating dance experience to give Nia a try. It’s not just about the movements; it’s about the journey of self-discovery, the connection with others, and the celebration of the present moment. Nia has the power to heal, to inspire, and to empower. It has certainly done that for me, and I am endlessly grateful for the profound impact it has had on my life.

If you’re looking for an easy dance experience that will transform your life, I wholeheartedly recommend giving Nia a chance. It may just become your sanctuary of movement and self-discovery, too.

I discovered classic Nia in 2016, and I have been teaching for the past four years at Studio Kairos. What a tonic it is for me! I am happiest when I move, and enjoy being both a student in a class, as well as after teaching and taking my own class. The more I dance, the more the music and movement resides in my body. After all these years, I still feel a tingle when I’m about to teach, and I have those little butterflies in my tummy before class. The “movement as medicine”, “the Nia 52 moves”, and the “memory of the moves” have become more and more familiar as I continue to step into this beautiful practise every day.

During the COVID-19 pandemic, and when I was recovering from the virus, I was invited by Susan to dance with Jule Aguirre, my Nia Moving to Heal trainer and teacher on a Thursday evening. I was in the process of healing, and found the practise much slower for me than classic Nia. At first I wasn’t sure of the simplicity of the slowed down moves, and whether it worked for my body. I’m normally very fast-paced and live in the energy and the sensation of joy maxed out at level three athletic peak. But, with time, and in the weeks of dancing with Jule, I continued to explore the new experience of Nia Moving to Heal in my home studio on Zoom every week. The simplicity of the moves had me sensing and feeling more deeply in my body what is needed for me. I realised that I needed to slow down in my everyday world.

I’m an art teacher, and my day job involves teaching 300 heartbeats a week at a dramatic fast pace. So, the slower dance form has really caught my attention and has also giving me new tools for my classic Nia classes.

I often find that I run the race of everyday life at such a speed. I know now that it’s too fast! Nia allows me to slow down and release tension in my body. Sensing my breath and the sensations in my body brings peace to my very existence.

There are two Nia movements or concepts. The one that Susan shared with me in White Belt that shifted my world, and the one that Jule shared that equally changed the way I think about the way I move. Both are very profound for me.

Susan first taught me about my hara – my centre around my belly button or my core. She said that we have a magnetic field of energy around our bellies and our centres that can protect us. Before I started Nia, I found that I would bump into things, stub my toes, and rush around totally unaware of my body and my space between me and other objects in my environment. Often unsafe. Once I became aware of this magnetic energy or field like a hula hoop around me stemming from my hara, I became more aware of my personal space around me, and of my body in my own environment. I feel safer and much more in charge of my energy and safety in my environment, and I don’t bump into things or hurt myself anymore.

The Nia practise has made me aware of my body. It has allowed me to accept and honour my shape, and it has given me the freedom to be confident and appreciate myself in every way. I tell my art students about this practise, which I believe is also a very powerful art form of self-care and joy.

In a Moving to Heal class, Jule talks about how we push ourselves to the limit. She says that we don’t have to go to the maximum. We need to go to only where we feel comfortable. The small shift and change of movement to where I feel comfortable is beneficial to my body, instead of pushing my body to the max and potentially injuring myself. This practise has taught me to show care and patience to my body and to understand its needs.

What I discovered was that if I slow down, I can sense my body more. I am aware of my breath, and how to take care of my body.

The Nia Moving to Heal training manual is full of incredible information. Something in it caught my eye: “What if the most important relationship we have is with our body?” This really resonated with me. Also, “What if the most special thing we own is our body?”

Before we step into a Nia Moving to Heal class, we take a few minutes to check in with our bodies to sense how we feel and if there are any stresses, physical ailments, or tensions we might be holding, or injuries we have in the moment. This intense scrutiny we give ourselves is time to honour and check in with our bodies, and it’s extremely important. We become aware of our “now” bodies and how we are feeling. Jule has taught me to talk to my body, which at first felt odd, but is so empowering. We also breathe and give ourselves a number from 0 to 10 on our lung capacity. Jule sets a focus and intent, as in classic Nia, that for me relates to my life experiences.

At the end of a Nia Moving to Heal class we check in with our bodies to see what has shifted. We repeat the exercise of breathing, and rate our lung capacity. For me, there’s a magical feeling, because I can arrive with my nervous energy unhinged and when the class is finished, I am invigorated and my nervous system is totally rebalanced.

We use the phrase, “Thank you body. I am healing”. This is a form of positive affirmation and gratitude to our body. It helps me acknowledge my body’s way, even if I’m have a slight ailment in my “now” body. With this phrase, I can shift my focus from what’s wrong or lacking to what’s right and working well. I find that this is a good way for me to cultivate a more positive and supportive relationship with my body, which in turn will create a calming and meditative state for me.

I have found that when I teach a Nia Moving to Heal class, my body and my nervous system click in and I am able to change the pace of the movement and to slow it down completely. The slow movement allows for intense awareness and sometimes a more intrinsic workout. I always leave the class with a good sweat whether I am teaching Nia Moving to Heal or classic Nia.

I have taught 30 Nia Moving to Heal classes, and am about halfway towards my teaching practical that I will submit to Debbie Rosas (the founder of Nia) and Jule. I am learning every day about my body and loving my Nia journey.

Moving in the body’s way with awareness is so healing, and it doesn’t have to be at speed. Moving gently feels better. Moving in my body’s way feels better. Movement is medicine, and it is healing.

In today’s fast-paced world, we are bombarded with constant external stimuli. It’s quite rare for a person to truly experience silence. From the time we wake up until the time we go to bed, we are surrounded by noise: gadgets, our mobile phones, traffic, conversations at work, the television, and a plethora of other devices that are supposed to make life easier and less stressful.

Studies have proven that taking time for silence can restore the nervous system, help sustain energy, and condition our minds to be more adaptive and responsive to the complex environments in which so many of us now live and work.

In Nia classes, we value the importance of moments of stillness and silence. These hour-long classes, away from external distractions, can help to enhance clarity and space. In our classes, we use mindful movement to take our joints through a range of motion, with moments of stillness sprinkled in at appropriate times. This helps to create an effortless and enjoyable experience for our students, allowing them to connect to sensation, their body, and their breath.

Silence is not just about the absence of external noise. It’s also about creating space to listen to our inner voice. Nia teachers share their knowledge with their students, but it’s important for them to step back and allow the students to connect with their own inner teacher. This can be difficult to do without moments of silence and stillness. It becomes more challenging when personal conversations and chatter persist in the class.

In a study conducted at the University of Pavia in Italy, researchers found that two minutes of silence between musical pieces was more stabilising to cardiovascular and respiratory systems than the music itself, which was categorised as relaxing. With so many people suffering from stress-related diseases, silence may be more important than ever.

Silence has become so foreign to some people that it can make them feel uncomfortable and anxious. How does it feel when you’re in a lift and people aren’t talking to each other? How does it feel when you arrive early for a Nia class and there’s no music playing, or people are chatting before the teacher arrives? Most teachers or studio managers are quick to put on a little background music when they’re getting ready for the class.

Think about the last time you became overwhelmed with too many responsibilities vying for your attention. Chances are you had the urge to find a quiet spot, close your eyes, and luxuriate in a few deep breaths to give yourself a chance to regroup. Sometimes just one minute away from external distractions produces space and clarity.

In a group class, students are invited to use their senses at least a little. You have to be able to see the teacher demonstrate, hear the verbal instructions, and, most importantly, go into sensation. So, how do we begin to incorporate silence into our classes or practice? The answer is: A little at a time.

The same can be said of moments of silence interspersed at appropriate times. Of course, it’s necessary for a Nia teacher to give a few verbal instructions to students, but following the setup of the moves with a few moments of silence so they can really connect to what’s going on inside – in their breath and their body – allows students to really go into sensation. Those moments of stillness can be the sweet spots where the magic happens!

It’s the Nia teacher’s job to share the knowledge they have gathered from their trainings, and then guide the students on their own Nia journey. Without silence, it can be much more difficult to hear that voice within.

Incorporating silence into our practice is just the beginning. As we spend more time in silence, we begin to identify with the fluctuations of the mind, including our thoughts, emotions, and memories. Through this process, we can gain greater awareness and understanding of ourselves, leading to profound growth and transformation.

FreeDance is a practice in Nia where you can let your body do the moving. Teachers will prepare a playlist – usually a choreographed Nia routine – but there’s also at least one song where you are invited to go into sensation and dance for yourself. I invite you to use this time to be silent, rather than an opportunity to have a conversation with your dancing classmates.

If you’ve been coming to Nia for a while now, you’ll recognise the seven cycles of a Nia class. The teacher will start by setting the focus and intent, and will then invite you to step in. Take the time to listen to what she’s saying, so that you know what to expect. The seventh cycle is the step-out cycle, and it’s only after that when you might feel you want to chat to the people in the class. Give yourself the opportunity to wait, and linger a bit longer in the silence before you respond to the habit of chatter in these moments. You could surprise yourself and receive the gift of connecting to all that is, whatever that is for you.

I invite you to give yourself the time and space to be in silence during a Nia class. There’s nothing that cannot wait until afterwards…

“Quiet is peace. Tranquillity. Quiet is turning down the volume knob on life. Silence is pushing the off button. Shutting it down. All of it.”

― Khaled Hosseini, The Kite Runner

Susan Sloan, White Belt Nia Trainer and Black Belt Instructor

I was teaching my 08:00 class at the Virgin Active gym recently, and noticed how, slowly but surely, some of the previous Nia students were returning after six months of not having danced since before lockdown. On that particular morning, I saw how a couple of them had transformed from feeling tight and pinched, to being exhilarated from being in the class, and resuming their Nia practice. I sensed that they hadn’t been doing so for all these months.

When I started putting together – and advertising – the online Nia White Belt in April this year, South Africa was in level 5 lockdown. I had no idea what it would be like to deliver an online White Belt Training over 16 weeks. I had done an online post-White Belt Learn-a-Routine workshop with a group of White Belt graduates in mid-April, and felt the sensation of intimacy and growth with the participants. It was as if I was in the White Belt with them again, as I had spent such dedicated alchemical time with them on their training. I knew that chances were high that I would experience the same alchemy and depth with a new White Belt group.

I had no idea how my expectations were going to be exceeded. In every way. The journey with my online White Belt group over the 16 weeks (June to October 2020) was incredibly rich and rewarding. All the participants were fully engaged and committed to their White Belt journey of embodying the 13 Nia principles. The transformation was palpable, and seeing the trainees in the Zoom classes every week, I noticed how they were getting more and more homed in to the magic of what Nia brings to their body and life. They were completely invested in moving through their blocks and life issues, and through the alchemy of the White Belt, they got to know themselves, love themselves, and could taste the feeling of what it feels like to ‘Dance Through Life’, no matter what was happening in their lives. They took the cognitive information and movement experiences and applied them to their lives. It was wonderful to feel their embodiment of the Nia principles each week in our sessions, and it was clear that they were really applying the principles. This group is a true testimony that the design of the White Belt is a gift to the body and the best investment for your body and life! I feel so proud, and look forward to seeing how the alchemy will continue to weave its magic throughout the next 13 moons and beyond.

Here are blogs from three of the participants.

Julia Bonadei

I was stranded in Bali for nine weeks at the start of the South African lockdown. When I returned home, I found it very challenging to be surrounded by fear, death, infection statistics, and the heavy-duty restrictions that hadn’t existed in my lived experience of daily life prior to my trip. My Nia White Belt was THE antidote. Fear had no chance against self-love; gratitude for my body and health grew in the flow of movement and universal joy; my thoughts, emotions, spirit, and my body embraced the FAMSS [flexibility, agility, mobility, strength, and stability], and this expanded my experience of being grounded, resourceful, and resilient in life no matter the external circumstances. Sixteen weeks of soaking in the Nia White Belt principles, making meaningful connections, and sharing in the safe cocoon of my close and loving community of fellow Nia White Belts, has not only given me wise friends for life, it was also a truly life-transforming experience. Susan is an amazing human and an awesome teacher. I recommend the Nia White Belt journey to everyone!

Constance Fraundorfer

I decided to gift myself something special for my 70th birthday, and the Nia White Belt Training was top of my list. Then COVID-19 hit, and I thought that my dream was gone. Our wonderful trainer, Susan Sloan, saved the day with an online training, although at the time I was disappointed as I desperately wanted an ‘in-body’ experience. It became the joy of my life and uplifted my spirits, and with each session I got stronger and stronger, and my White Belt Training carried me on a positive wave right through COVID-19.

Moving into each session – and using the tools given to us – has been the most enlightening event of my life. I’ve noticed my body becoming more agile, flexible, and much more stable; my mobility increased and, with that, strength emerged that I didn’t know I had. The joy of movement in my body’s way brought more awareness and spontaneity, along with new-found energy. The sensory studies filled me, and my spiritual awareness grew, swelling and filling me, expanding outwards, and I found my enjoyment overflowing inexplicably. I immersed myself into the training, and as I kept moving the Nia way, my emotions were positive and upbeat. Everyone I met outside of Nia was so envious, and it gave me great joy to explain that it was my Nia practice that was keeping me filled with joy and helping me through COVID-19. Graduating and receiving my White Belt has been the highlight of my life.

Louise Sartori

Nia and the online Nia White Belt Training delivered by Susan Sloan in South Africa has been a life-saver for me during the COVID-19 lockdown and in the face of various challenges that this pandemic has thrown my way. In fact, registering for the online Nia White Belt Training has been such a gift for me, as I live in Perth, Australia and was also able to attend the training for three weeks while in Canberra. My challenges included that my husband and I have been separated during this time due to travel restrictions (he is in South Africa); and that I accompanied my daughter when she relocated to Canberra in July to follow post-graduate studies there. These factors would normally have caused me to retreat into fight, flight, or freeze mode, or into depression. However, I was able to stay grounded in my body and to even experience intense universal joy by immersing myself in the Nia White Belt principles and carrying these into ‘normal’ life; also by experiencing these principles while dancing over Zoom with Susan and my wonderful fellow trainees. I’m also very grateful for Nia TV, and particularly for being able to learn and move the 52 moves with Debbie and Carlos Rosas (the founders of the Nia Technique).

Learning the principles and tools in the training took the benefits of Nia to a different level for me, and this has truly changed my life. It has given me a different perspective, allowing me to experience emotions and then work through them by using the tools that I learnt during the training. I have achieved a level of agility and strength that I didn’t think possible, while honouring myself and dancing in the body’s way by using the different levels as needed. I’m very excited to further the insights and knowledge gained during the training through workshops and practice. I have continued to take part in Nia classes on Zoom with Studio Kairos in Johannesburg, on Nia TV, and in person with Andrea in Perth. I’m enjoying dancing with Nia through my life’s challenges and joys.