Nia blends martial arts, dance arts and healing arts with inspiring music.
Movement is food for the body. A practice, not a performance. You follow guided movements, explore your own expression and choose what feels good for your body.
A global movement practice
Nia was born in California in 1983 and has grown into a worldwide movement practice, taught by licensed instructors around the globe, blending dance, martial arts and healing arts into one 60 minute class. No experience needed. No shoes required. Just show up.
Your body’s way
Movement is food for the body.
A practice, not a performance.
Nia blends dance arts, martial arts and healing arts with inspiring music. You don’t need experience, coordination or a particular fitness level to begin.
Our bodies are designed to move. Nia gives you room to explore, feel and enjoy movement at your own pace.
MusicMovementSensation
A little movement, wherever you are.
Feel the difference
How Nia benefits your health
We warm up, get moving, build cardiovascular fitness and cool down. Movement follows the body’s design, with three intensity levels to choose from.
Heart health and stamina
Regular movement supports cardiovascular fitness and builds stamina at your own pace.
Core strength and whole body conditioning
Move your core and all major muscle groups, building strength through varied movement.
Joint mobility and flexibility
Explore comfortable ranges of movement to keep your joints mobile and your body feeling fluid.
Coordination and balance
Changing directions and learning movement patterns challenge your coordination and balance.
Bone health and active ageing
Weight bearing movement helps support bone health and keeps you active as you grow older.
A workout for the brain
New movement patterns, crossing the midline and coordinating both sides of the body challenge focus and learning.
Mood and wellbeing
Music and enjoyable movement can lift your mood and help you feel good in your body.
Better sleep
Regular physical activity can support better sleep and a healthy daily rhythm.
Healthy weight management
Enjoyable, regular movement supports fitness and sustainable weight management as part of a balanced lifestyle.
Stress relief and moving meditation
Bring your attention to sensation and the present moment, with space to let tension go.
Emotional expression
Express and release emotions gently through movement, without needing to talk about them.
Body awareness
Learn to listen to your body, notice sensation and adapt movement to your needs.
What participants reported
Why people love Nia (backed by research)
In a 2022 survey of 56 adults attending Nia classes, participants reported:
100%Said their mood improved by the end of class
100%Released stress during class
98%Felt better in their physical body right after class
96%Felt free to creatively express themselves
89%Connected with someone else
7 in 10Carried what they learned into everyday life
If you already love Pilates, Nia will feel familiar, and different in the best way. A study comparing the two methods in sedentary women found Nia produced comparable improvements to Pilates in physical fitness and quality of life. The difference? Pilates is precision and control. Nia adds music, freeform movement, and joy to the mix, so you get the results without it ever feeling like a workout.
Livia is a Nia Black Belt with almost 15 years of Nia practice and has been teaching since 2012. She opened her own studio almost 10 years ago, giving our Windhoek community a permanent home.
Extensive international training and continued learning shape her teaching. She demonstrates different intensity levels and adaptations, helping you move confidently in a welcoming space and find your own expression.
Catharina Kreysel
Nia Blue Belt
“Nia connects body, mind and soul. It keeps me fit, grounded and present while creating space for joy, freedom and transformation. Dancing Nia is a decision for life.”
As a Nia Blue Belt teacher, Catharina shares this love of movement in welcoming classes, with space to explore, enjoy the music and move your own way.
Livia’s story
Nia always brings me back.
Movement and music have always felt like home. From modern dance in my youth to discovering Nia in Windhoek in 2011, I found joy, fitness and a deeper connection with my body.
Creating Studio Nia Namibia gave our community a permanent home. Some dancers have been with me since the beginning.
Before I found Nia, like so many women, I had issues with my body image and weight.
After I started with Nia, that concern gradually faded. I became more comfortable in my body. I enjoy moving, I enjoy what I eat and have found a healthy balance.
Now, I simply appreciate what my body can do, and that freedom has been an enormous relief.
For me, the greatest gifts are mobility, flexibility and strength, plus coming home to my body and to the now.
Nia makes us feel good and keeps us young.
Joy of movement at Studio Nia Namibia.Sharing the joy of movement with my daughter, Kaja.With Kathy Wolstenholme, who introduced me to Nia and became my mentor and friend.Joy of movement in the dunes, together.Or alone.Catharina in the dunes.With Mia Steyn and Ann Christiansen, sharing the Nia journey.
Learning, practising, returning
My Nia training journey
From my first White Belt to ongoing intensives, workshops and re-sits.
Oct 2011
White Belt
Cape Town Ken Gilbert
Nov 2012
Blue Belt
Cape Town Britta von Tagen
29 Jul to 2 Aug 2013
Green Belt
Burntisland, Scotland Britta von Tagen
2013 & 2014
!Juice workshops
Windhoek Kathy Wolstenholme
Nov 2014
Brown Belt
Johannesburg Ann Christiansen
Jun 2015
White Belt
Windhoek Susan Sloan
Nov 2015
Blue Belt re-sit
Johannesburg Ann Christiansen
Apr 2016
Blue Belt re-sit
Cape Town Britta von Tagen
Feb 2017
Brown Belt re-sit
Johannesburg Ann Christiansen
2 Apr 2017
Nia and Chinese Medicine workshop
Windhoek Britta von Tagen
Nov 2019
Black Belt
Johannesburg Ann Christiansen
Nov 2022
Brown Belt re-sit
Johannesburg Ann Christiansen
Jul 2023
Sommerfestival
Hamburg Ann Christiansen
Feb 2026
Blue Belt re-sit
Somerset West Ann Christiansen
Before your first class
A few questions?
Do I need dance experience?
No. Just come as you are. We guide you through the movements, and you make them your own.
Do I need to be fit to do Nia?
No. We’ll build your fitness gradually, and you choose the intensity that feels good for your body.
Is there an age restriction?
There is no age limit. Nia meets you where you are, and each movement can be adapted to your fitness and range of movement.
Can I choose my own intensity?
Yes. Nia offers three movement intensity levels: 1, 2 and 3. Choose what feels good for your body. Your teacher shows you how to adapt each movement.
Is Nia gentle on the joints?
You can keep movements small, smooth and low impact. Listen to sensation and stay within a comfortable range. Tell your teacher about any limitations so you can explore suitable adaptations.
What should I wear and bring?
Wear comfortable clothes that let you move freely, and bring water. We usually dance barefoot. If you need supportive footwear, speak to your teacher.
Can Nia help with weight loss?
Regular Nia classes can support fitness and healthy weight management as part of a balanced lifestyle. As we learn to listen to our bodies and care for them, we can build habits that support a healthy weight.
Can Nia help with stress relief?
Yes. Movement, music and gentle expression can help us let go of stress. There is space to express and release emotions without needing to talk about them.
Can I do Nia while pregnant?
Often, yes. Check with your doctor or midwife that exercise is suitable for your pregnancy. Let your teacher know, choose a comfortable intensity and adapt the movements as your needs change.
What if I can’t come to class this week?
That’s perfectly fine. With your class pass, you only mark the dates when you attend, within its six-month validity. Between classes, try a few gentle movements or put on a favourite song and dance for yourself. A little movement can lift your mood and keep your body feeling fluid.
Can health professionals earn CPD points through Nia training?
