Tips for Beginners

Here are our Tips for Beginners, to help you get the most out of your Nia movement experience.

  • Bring a water bottle and dress to move. When you dance, wear anything that makes you feel free, comfortable and excited to move. Yoga clothing, dance or exercise wear or even a skirt changes the way you move, feel and workout.

  • Go barefooted. Unless you need shoes for medical purposes, take off your shoes and let the bottoms of your feet send information back to your brain so your body can move safely and efficiently.
  • Start easy. Let your body slowly acclimate and adjust to Nia movement. Allow yourself freedom to enjoy being a beginner. Keep your interest and fascination up and your criticism and judgement down. Be gentle, be patient, and allow yourself to move through levels and stay on plateaus – this is the way to master and enjoy Nia.
  • Begin small. At first, don’t reach out, sink or rise too far. Build muscle strength and joint mobility slowly.
  • Pick up your feet. To protect your knees, don’t drag your feet. Instead, pick up your feet and place them in the direction you want to go.
  • Sit back. When you lower your body, sit back as if you were sitting down in a chair, moving your buttocks back behind you and away from your knees.
  • Train yourself. Talk to yourself like a personal trainer. Use verbal guidance to remain focused on what you are doing and how you are doing it. Push away all of your thoughts and worries as you exercise. Use self-talk to coach your physical body into moving more efficiently and sensing more pleasure.
  • Strive for balance. Don’t strain. Listen to your body’s signals and move in a smooth, relaxed way that doesn’t make you breathless or fatigued. If your body does not relate well to a movement, adjust and move within your own comfort zone to put positive, loving information into the muscle memory.
  • Find your rhythm. Get in as much non-stop movement as possible by finding your own pace. This may mean working slower and longer, rather than faster and harder.
  • Express yourself. Make the movements an expression of you – this is your workout. Express your own unique rhythm and body language and use your emotions to fine-tune your physical body. Be yourself and have fun.
  • Belly breathe. When you inhale, smell the moment, and feel your belly expand, then your ribs and chest filling. Exhale, placing the tip of your tongue directly behind your top teeth, which naturally supports belly breathing.
  • Use your whole body. Connect with every part of your body and move as if your body were your ballroom dance partner.
  • Balance your fitness program. Combine a good diet with internal and external exercises. With enough sleep, proper nutrition and exercise, you will see and feel results far beyond changing the shape of your body.

The instruction and advice presented by Nia Certified Instructors is in no way intended as a substitute for medical counseling. Please consult your doctor before beginning this exercise program. 




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