Nia White Belt offers a 7-day immersion into the Art of Sensation for self-discovery, self-healing and self-mastery.

The Training is an internationally recognised course of somatic (meaning body-centred) education. Yes, you will move a lot but it’s not all high energy cardio dance class. This is embodied learning, a well-crafted balance between cognitive and experiential journeying … Listening to your body … learning from it … consciously tracking pain and pleasure and then choosing to be kind to your body, to move with the joy of movement and feel the power of your aliveness.

Perhaps that is why everyone is glowing at the end.

The White Belt awakens your vitality and connection to your body and reminds you via sensation what an incredible vehicle it is.

“I went into it hoping that I would simply deepen my knowledge of Nia and my body. What I finished with on the final day were the greatest gifts I have ever given to myself. For the first time in my life, I experienced compassion for my self, deep love for my self, forgiveness of my self and a sense of joy and fulfilment that made me glow from the inside out. Thank you Nia, thank you, Sophie Marsh, and thank you to all the beautiful sisters I shared that special week with.” ~ Trish Donnelly


  • To say Yes to yourself!
  • For pure pleasure
  • To feel better
  • To optimize health at any age
  • To gift yourself a complete immersion in being
  • To lay the foundation for living well in a body
  • To teach Nia or not to teach Nia
  • For personal enrichment
  • For community connection

Imagine a week of tuning into your own body and moving in a way that feels good. Learn to let go of the ‘have to’ voice of your mind and drop into authentic being, guided by the voice of your body.

“I had wanted to do the White Belt for a few years before the timing worked out, which made me so excited to finally take it! The White Belt experience was even more amazing than I expected. The way the group came together was beautiful. I loved the chance to be ‘with myself’ as well. Doing the While Belt was a real gift to myself.” Amy Greatbanks


YES!!! There’s always someone at White Belt who feels drawn to the training without even knowing what it is exactly; who trusts ‘that inner voice’ and is ready to transform their relationship with their body and life. We also hear lots of stories like – I’m not fit enough, I’m too this or that, I’m not this or that etc. The truth is that if you are reading this, you are alive, curious and desiring ‘something more’. That makes you eminently eligible for the White Belt.

“I did White Belt without ever having done Nia before and not seeing myself as a dancer… I loved the experience. It felt like I was feeding my soul and the sense of community with my Nia sisters was wonderful. I also made a lifelong friend in the process who I treasure.” Sherry Fletcher


The White Belt focuses on the Art of Sensation with the intention to embody the foundational principles of Nia. Upon completion, you may have a great desire to share this practice with everyone you meet! If you want to teach Nia, the White Belt is your first step. If you don’t want to teach, Nia’s lifestyle practices will inspire your ‘Dance Through Life’ and you will receive so much more depth when you go to class or in your home practice.

You can begin teaching Nia after completing the White Belt and becoming a Teacher Member, which is an additional fee. The membership gives you a teaching license and materials to continue your White Belt journey and learn, embody and share Nia classes and subscription to Nia TV.

“I walked into my White Belt saying I didn’t want to teach, couldn’t possibly do it, all stories in my head, and I walked out saying YES I can and will teach Nia!’ Five years on my practice and skill as a teacher has deepened and I keep coming back again and again to what I learnt at the White Belt.” Ann Boon


You might find you’re yearning for more and more of the feeling you had while you were in the Nia bubble in your White Belt. You’ll want to dance with your co-White Belters, dance in your living room, on the beach, anywhere! You’ll find you see your whole life in a new light.

You don’t need to have already done the White Belt before you take a Nia class, but it will sure transform your experience afterwards. You’ll have a whole new body-centred appreciation of the profound depth of Nia.


YES! There is so much for you to explore…so many layers and complexity in the design of the body itself (we call it The Body’s Way). Plus there is the individuality that every single person brings to their unique experience of living in a body (we call it Your Body’s Way). Nia provides a space of non-judgment and permission and offers a never-ending spiral of possibility and learning when it comes to moving your body. There is ALWAYS something new to experience in the White Belt.

“I travelled to Portland (Nia HQ) to do my White Belt for the third time. When I came home, the daily busy-ness of life returned but when I stepped back in to teach my class two weeks later – WOW – there was a whole new layer, so much juice, so much embodiment.. it was a whole new experience. YES, I got a lot from doing White Belt again.” Meggie Danielson


“Sandy Capps was a student in my classes for several years and for the last 2 years inspired us with her determination, courage and spirit as she battled an inoperable brain tumour. She often expressed that with her Nia tribe she felt safe and held to just be. Nia was an important part of her treatment and she danced in weekly classes in her own body’s way. Last November Sandy took the White Belt in Brisbane, giving me a new appreciation of what it means to “always do your best.” Today I am grieving her loss and celebrating her life.” Sophie Marsh


3-9 May in Ocean Shores NSW with Sophie Marsh + Kelle Rae Oien

27 September – 3 October in Canberra ACT with Sophie Marsh

24-29 October in Matakana NZ with Sophie Marsh + Laurie Bass

The price for this training is $1599 (USD). A 50% deposit of $799.50 (USD) is required to secure your spot and the remaining payable from the commencement date of the training.

Thank you to Ann Boon who originally wrote this post in 2016 and to Sophie Marsh for updating it.

Sophie Marsh is Australia’s only White Belt Trainer in the International Nia Training faculty and the first Aussie Black Belt teacher. She has completed the Nia White, Green, Blue, Brown and Black Belt trainings, the Art of Teaching (Level 1), Moving to Heal, 52 Moves and the Nia 5 Stages trainings. Sophie is based in Brisbane.

For over 18 years, she has guided and inspired people to reclaim their aliveness, fitness, well-being and sense of Self through Nia’s body-centred movement and education. After living and training in the US, Sophie brought Nia home with her when she returned to Brisbane in 2004. She has been collaboratively building and leading an Australia-wide Nia community ever since.

In her classes, workshops, retreats and trainings, Sophie holds a welcoming and playful space for people of all ages and backgrounds to connect with their body’s innate wisdom and joy of movement.

Sophie also shares adapted Nia sessions, “Joy Therapy” for populations with special needs, including multicultural communities, teens and older populations, mental health groups, cancer survivors, and for women desiring to heal their relationship with their sensuous body.

“We are all born with unlimited magnificence. What if there was a way of moving and living in your body that reconnected you to the sensation of that truth? Whether it’s a Nia class or the 7 day White Belt training, you already have all you need within. Your body knows. You are ready now. It’s time to step in.”

Ever feel like you just want time for YOU? Nia is a brilliant way to receive exactly what you need in body, mind and spirit. From my very first class, I was hooked! If you’re looking for fitness, conditioning, happiness, flexibility, fun or simply to get moving again I would love to introduce you to Nia! If it’s been a while, here are tips for how to start exercising again.

“The music is fabulous and the movements are simple. If you haven’t done it before that doesn’t matter. You’re welcome to come along anytime and give it a go. Nia classes are suitable for every ‘body’ and no experience is necessary.” Ann

When I was a little girl I loved to dance and studied ballet but following surgery on both knees as a teenager, I was told I’d never dance again. When I told my husband he said ‘what a load of bulls**t!’. Encouraged by him I joined a gym and discovered Nia. I fell in love straight away, the music and moves got under my skin … read more


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