Conscious Dance Practices/Nia/zh

“Nia”（也称为“PH0”）是一种身心运动练习和体能训练系统，它将舞蹈、武术和正念融入到一种富有表现力、无冲击的运动和健康方法中。

Nia最初是作为一种健身方式而开发的，如今已发展成为一种强调身体感受、愉悦感、觉知和可持续运动的整体性运动实践。它通过课程、工作坊和教师培训项目在全球范围内推广。

起源

Nia 由 Debbie Rosas 和 Carlos AyaRosas 于 1983 年在旧金山湾区创立。这项运动最初以“无冲击有氧运动”之名出现，为 20 世纪 80 年代盛行的高冲击性健身潮流提供了一种更安全的替代方案。

Over time, the name Nia evolved to reflect a broader philosophy and methodology described within the system as Neuromuscular Integrative Action, emphasising the integration of body, mind, sensation, and awareness.

History

From 1972 to 1983, Debbie Rosas operated an exercise and movement business known as the Bod Squad in the San Francisco Bay Area. Following a series of sports-related injuries, she began researching and developing a movement approach that prioritised safety, pleasure, and body-centred awareness.

This research led to the creation of the Nia Technique, combining principles of aerobic conditioning, expressive movement, and somatic awareness into a unified practice.

In 1991, Nia headquarters relocated to Portland, Oregon, where the organisation continues to be overseen by Debbie Rosas in her role as CEO.

Core principles

Nia is based on several guiding principles:

• Non-impact, sustainable movement — supporting long-term physical health and injury prevention.
• The Body’s Way — honouring the body’s innate intelligence rather than imposing external ideals.
• Pleasure and sensation — using pleasurable sensation as feedback for healthy movement.
• Mind–body integration — linking awareness, feeling, and physical action.
• Choice — encouraging personal responsibility and adaptability.

Movement is viewed not as performance, but as a relationship cultivated over a lifetime.

Practice

A typical Nia class is practiced barefoot and guided by music and verbal cues. While teachers demonstrate movements, participants are encouraged to adapt them to their own bodies, energy levels, and sensations.

Classes often include:

• warm-up and centring phases,
• expressive dance sequences,
• elements inspired by martial arts and yoga,
• integration and grounding.

There is no fixed choreography to memorise; emphasis is placed on awareness, enjoyment, and self-listening.

Movement influences

Nia integrates elements from nine movement forms, organised into three categories:

• Dance Arts — jazz dance, modern dance, Duncan dance.
• Martial Arts — aikido, taekwondo, tai chi.
• Healing Arts — yoga, Feldenkrais Method, Alexander Technique.

These influences are blended into a cohesive movement language rather than taught as separate disciplines.

Teacher training

Nia offers a structured international teacher training and certification programme. Training focuses on:

• embodied anatomy and somatic awareness,
• music and movement integration,
• teaching skills and class design,
• personal practice and lifestyle integration.

Certified teachers are authorised to teach Nia classes globally and are part of an ongoing professional community.

Community and reach

Nia is practiced internationally, including in Australia, Europe, the Americas, and Asia. The global Nia community is supported through trainings, events, and online platforms coordinated by the Nia organisation.

Relationship to conscious dance

Nia occupies a bridge position between conscious dance, somatic movement, and mindful fitness. While often presented as a movement-based fitness practice, it shares key values with conscious dance traditions, including embodiment, choice, non-judgement, and expressive freedom.

External links

• Official website: https://nianow.com/
• Nia Australia: https://www.niaaustralia.com.au/