11 Tips for Getting the Most Out of your Nia Workout

Here is an article copied directly from my Nia mentor, Susan Tate. In this article, she provides 11 wonderful tips for students to get the most out of the Nia experience for new and experienced students alike. I love these tips because they are simple and emphasize really listening to our bodies to create the most pleasurable experience possible. Thank you Susan for sharing your wisdom!

Tips for Getting the Most Out of your Nia Workout

by Susan Tate, Certified Black Belt Nia Instructor

1. Do not eat for at least 2 hours before your Nia class. Drink water to stay hydrated before, during and after your workout.

2. Wear cool, loose fitting clothing or cotton leotards and footless tights. You can do Nia in bare feet or in soft-soled shoes (that are only for indoor floors). Be comfortable!

3. Start easy. Be gentle. Keep up with YOU, not anyone else. LISTEN to your body’s wisdom. Feel free to just focus on the leg motions first and then add the arm motions. Nia is different than other fitness classes. It is meant to teach you about you, physically and emotionally. Keep your interest and fascination UP and your self-criticism and judgment DOWN!

4. Don’t be surprised if you feel “emotional” following a Nia class or later on in the day. Sometimes these movements have a way of gently digging into the muscle memory (similar to a good massage) and it results in emotions floating to the surface. Be kind to yourself, witness your emotions with love and then watch when they pass. It’s always ok to have the tears (of grief or joy) come up and out during a Nia class too.

5. Move the way you walk, using your whole body! Lead with your heel when stepping to the front or side. If you feel like you’re getting blisters, it’s a sign that you are not lifting your feet during turning movements or you are stepping with the ball of your foot during the heel lead stepping motions. It helps to say, “relax” to yourself as you step onto your heel.

6. Don’t force a motion or strain yourself. If your body doesn’t relate well to a movement, stop and adjust to always move within your own challenge and comfort zone. This puts positive, loving information into your muscle memory.

7. Make the movement become an expression of you. This is YOUR workout! Nia is about JOY!

8. Use “belly” breathing. (Fill up your belly first, then your ribs laterally expand outward and then your chest and clavicle rise as you inhale fully.)

9. Use your arms to express a feeling, an emotion or mood. Using your arms can elevate your heart rate even higher, so be careful not to overdo it.

10. Work slower and longer rather than faster and harder. According to Kenneth Cooper, MD, an expert on aerobic exercise, people who work out for fitness and wellness (as opposed to those training for competition) should work at a slower pace to reduce calories and the risk of injury.

11. Take at least three classes a week to obtain optimal cardiovascular fitness. Nourish your body with Nia, good food, positive self-talk and enough sleep and you will see and feel results far beyond changing the shape of your body!

Enjoy the new student newsletter, the Nia Natural Time News. You’ll love it!

This article can be found on Susan's website: Washington Wellness Associates

For more about Susan and her Nia classes (I highly recommend them! :)): http://www.wawellness.com/nia.html