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Introduction | 2
Nia History
Debbie Rosas Stewart and Carlos AyaRosas met in 1981,
when Carlos, a tennis teaching professional, began taking
classes at The Bod Squad, an aerobics studio owned and
operated by Debbie. In 1982, the two began working to-
gether, teaching traditional aerobics. Three short months
later, they began to question not only what they were
doing, but also how they were doing it. They knew there
had to be a better way – and thus began the conception
of Nia.
It was in 1983 that Debbie and Carlos catalyzed one
of the most dramatic changes ever to take place in the
fitness industry. They took off their shoes and eliminated
what was the main staple of aerobic exercise: repetitive
jogging up and down. Together, they went on to author
the book Non-Impact Aerobics in 1987. While their non-
impact approach, now known as “low-impact aerobics,”
was revolutionary in the 1980s, it has today become an
integral part of mainstream aerobic exercise.
For more than a decade following, Debbie and Carlos
explored both Eastern and Western modalities, studying
everything from Jazz dance to Aikido, thus incorporat-
ing the spirit of many different movement forms into the
creation of Nia. In the words of Debbie and Carlos, “The
internal knowing that we had to feel better inside and
outside was fueled by a longing for more comfort, plea-
sure, fun, and passion.”
Since its inception, Nia has become one of the most
prominent well-being fitness programs in the world, and
Debbie and Carlos are today regarded as the innovators
of “fusion-fitness,” or the combining of two or more clas-
sic exercise approaches. In 2005, they chronicled over
two decades of work in the Broadway Books release, The
Nia Technique: The High-Powered Energizing Workout
That Gives You A New Body and A New Life.
Today, Debbie Rosas Stewart continues to build the Nia
network worldwide, joined by a community of specialized
Nia Trainers and thousands of Nia Intensive Graduates
and students. Nia’s impact and development is chronicled
in over 700 newspapers and magazine articles, radio and
television programs, and is presented worldwide in leading
fitness industry conventions and symposia.
Introduction | 3
Nia White Belt Continuing Education
Materials
• The Nia Technique book by Debbie Rosas Stewart and
Carlos AyaRosas
• The Muscle Book by W. Paul Blakey
• The White Belt Learn book (received at your Intensive),
which includes pages for your personal “Alchemy” notes.
• The White Belt Embody and Share book, part of the Nia
Livelihood Package, with over 300 pages of informa-
tion about the science, craft, and art of Nia, personal
stories, objective descriptions, Catch Phrases, exercises,
and language to strengthen your cognitive and somatic
knowledge.
• The Nia 52 Moves DVD Series Learn the Move, Move
the Move and Energize the Moves DVDs, along with
the voice prompted Energize the Moves NiaSounds CD.
These materials provide you with the tools to condition
your body safely and successfully and develop the skills
needed to teach Nia.
• The Nia Routines Earthsong, White Belt Dream Walker
and Sanjana. Using these chaptered Routines, you will
“learn how to learn” from the Nia DVDs as well as how
to teach Nia choreography and methodology, includ-
ing setting a Focus and Intent, the Seven Cycles, cueing,
somatic language, and much more.
• The choreography booklets and 8BCs to accompany your
three Routines, providing you with language to Embody,
Learn, and Share the benefits of each body of work with
your own body and if you teach, with your students.
• 13 White Belt Lesson Plans to guide you in Learning,
Embodying, and Sharing the 13 White Belt Principles.
Lesson plans includes recommended reading with
review questions, physical exercises, and self-assessment
exercises to help gauge where you are at what you need
to work on.
• Personal Journal to chronicle your experience.
Visit the Nia online store to purchase books.
Book Sections
Voice
The words in this section are designed to help you devel-
op a non-linear relationship with each Principle. The four
realms (Body, Mind, Emotion, and Spirit) are written in a
poetic, sensory-based language to speak directly to you.
Principle
This section provides a brief introduction to each Principle
and includes stories about Nia.
Science
This section provides information about The Body’s Way as
it relates to each Principle, as well as reasons why we do
what we do in the Nia Practice.
Craft
This section covers the actual practice of each Principle,
including a description of the Principle, a Catch Phrase,
triads and other illustrations.
The Nia White Belt Continuing Education Course is an integral part of your Nia Livelihood Package. This education is
designed to support you in deepening your understanding of Nia at home. The format and structure allows you to move
at your own pace, with the primary objective of physically embodying the White Belt Principles. This book is chaptered
by Principle, with each chapter supported by downloadable Lesson Plans. In your Continuing Education, you will use the
following materials, book sections, and Lesson Plan Format:
Introduction | 4
Recall
This section includes questions to stimulate learning and
to test your ability to recall the information you have read.
Answering these questions reinforces the key concepts and
language every White Belt should be familiar with.
Embodiment
Use these exercises to further explore the sensations associ-
ated with each Principle and its concepts. This section is
important for deepening your Nia practice, both personally
and professionally.
Recapitulation
This section guides you to reconnect to the sensations you
experienced in the Embodiment exercises. Record your
sensations in a personal journal to track your process and
growth.
Art
In this section, you will find a variety of ways to apply each
Principle outside of the Nia class and into the practice of
Dancing Through Life.
Stories
In this section, you will read stories of how people’s
body and life have been affected by the Principle and/or
concept.
Teaching Preparation
This section provides further tips and exercises for prepar-
ing to step into class as a Nia Teacher.
Lesson Plan Format
1. Read lessons develop your body, mind, emotions, and
spirit, guiding you through “doing” to create changes
and transformation. You will be asked to read sections
from the Embody and Share book and answer ques-
tions.
2. Move lessons convert cognitive information about the
science, craft, and art of Nia into physical experiences.
3. Self-Assess lessons gauge your level of understanding
and development in relationship to each concept and/
or Principle.
4. Resources direct you to valuable books and periodi-
cals to support your continued growth and transforma-
tion.
Step In
Go to www.NiaNow.com and download Lesson Plan 1
and follow the instructions.
Introduction | 5
Nia is More than Just a Workout It’s the Body’s Way
Nia is More Than Just a WorkoutMore than just a workout, Nia is The Body’s Way.
Nia is much more than a fitness class.
Nia is a playful, integrative practice for the body, mind, and spirit.
Nia is manifestation of Joy through music, movement, and magic.
Nia is a self-expressive art form, combining Eastern and Western movements, concepts, and philosophies from martial
arts, dance arts, and healing arts.
All of the above combine to deliver an experience and lifestyle practice that promotes physical, mental, emotional, and
spiritual well-being.
Nia is the Body’s Way
Principle 1 - The Joy of Movement | 6
1Principle
The Joy of MovementCatch Phrase: Sensing Universal Joy
“The most beautiful experience we can have is the mysterious. It is the fun-damental emotion which stands at the cradle of true art and true science.”
Albert Einstein, The World As I See It
1Principle
The Joy of MovementCatch Phrase: Sensing Universal Joy
“The most beautiful experience we can have is the mysterious. It is the fun-damental emotion which stands at the cradle of true art and true science.”
Albert Einstein, The World As I See It
Principle 1 - The Joy of Movement | 7
Principle 1 - The Joy of MovementIn Nia, we experience Joy as a physical sensation, which
encourages us to embrace the body as it is and move
in such a way as to create further Joy and pleasure.
The ‘Capital J’ Joy we speak of in Nia is different from
emotional enjoyment. The Joy of Movement is a physical
sensation, experienced through the body. Your body is the
source of the Joy of Movement. If anything distracts you,
come back to the body. To experience the Joy of Move-
ment, you simply need to consciously choose to sense
Joy - and then let it in.
Choose Joy and get to know it as a sensation. Continue
to move, seeking to experience the sensation of Joy as an
accompaniment to all of your movement.
Your body is the source of the Joy of Movement. If anything distracts you, come
back to the body.
If Joy is not present, tweak your movement by making
small modifications to what your body is doing. Keep
seeking the sensation of Joy. Once you find it, sustain it.
Stay connected to Joy; sustain it, regardless of the images
or emotions that surface. Thoughts, feelings, and physi-
cal sensations will come and go. Observe them from a
place of Joyful curiosity. Certain sensations, thoughts, or
emotions may have a stronger pull than others, perhaps
pulling you away from the sensation of Joy. When this
happens, once again tweak your movement. Even a very
subtle shift in the movement of your body can reconnect
you to the sensation of Joy.
Recognize the moments when you beat the Joy out of
your movement, or when you lose your connection to
Joy. Let Joy show you the way back. Observe your body.
Tweak movement as needed to sustain the experience of
Joy in each and every moment.
Principle 1 - The Joy of Movement | 8
Once you know the sensation of Joy in your body and
are able to sustain it, see what you can do to increase it.
Become the breath and body of Joy; keep sustaining and
increasing your connection to the Joy of Movement.
If you remember anything about Nia, remember this: the soul of Nia is the Joy of
Movement.
It is the physical celebration of the body. Use the thread
of Joy to tie your movement experiences together and
weave a tapestry of personal growth that transforms body,
mind, emotions, and spirit.
When we first started creating Nia, we had nothing but
a huge desire to honor and appreciate our bodies. As we
went about teaching class after class, with no written rou-
tines or maps to follow, the one constant was this incred-
ible feeling: Joy. It was a new and pleasurable feeling we
landed into when we moved our bodies in this new and
conscious way. Even our students commented on what
they saw and felt from us. The Joy we were experiencing
was something that motivated them to return for more.
They wanted what we were experiencing.
We didn’t know this at the time, but the sensation of Joy
would become a guide for experiencing Nia fitness. This
Joy was different. It was more than liking or disliking
a step. It was a voice that came from our body know-
ing itself. This sensation is what allowed us to teach 13
classes a week, even when we were tired, injured and ill,
and it is what keeps us dancing after all these years. In
Nia, whenever we dance, we do it in Joy. By practicing
principle number one, you learn to invite Joy into your
movement. Inviting Joy means consciously choosing to
connect to the sensation of Joy in your body.
Principle 1 - The Joy of Movement | 9
Voice of The Joy of MovementBody
To the physical part of you, I provide new sensations that
deeply connect you to yourself and to the Universe. I
awaken your intuitive intelligence and reconnect you to
your visionary dream-maker, your magician and co-creator.
Through me, all life feels different, more expansive, con-
nected, whole, fast and slow at the same time. Within my
flesh, time stands still and moves forward. My eyes are the
eyes of the Universe. My hands touch the life force that
reunites us all to the heart of humanity.
Mind
To the thinking part of you, I offer a new liquid vision of
time. Enter my symbols and mind-shift happens. Thought
transmitted through glyph images, I allow you to expand
beyond your normal ways of thinking and eliminate bound-
aries that inhibit the natural flow of life within you. Through
me, life looks different, more graceful, balanced, interest-
ing, brighter, and illuminated. I guide you to think with your
self-existing yet fully connected universal mind.
Emotions
To the emotional part of you, I offer an energy marked
not by drama, but by hope, light, and love. I take you into
places of deeper feeling, where all emotions are felt fully. I
keep you grounded in the experience of life without judg-
ment, interpretation, or projection. I keep you open to the
love that is your guiding power, your ally.
Spirit
To the spirit part of you, I offer re-connection to what you
have forgotten. I am your cosmic connection, the one that
re-attaches you to the universal flow of consciousness and
to creations never before experienced. I am your divine
connection to the Great Chain of Being, the spine of cre-
ation that runs through all things.
Principle 1 - The Joy of Movement | 10
ScienceThe Joy of Movement invites us to seek the sensation
of Joy in each and every moment. The body agrees. In
1970, Alexander Lowen, M.D. published a revolution-
ary book titled, Pleasure: A Creative Approach to Life.
Defining pleasure as “a bodily experience”, Dr. Lowen
states, “There is no such thing as pure mental pleasure,”
and points out that, “The capacity for pleasure is also
the capacity for creative self-expression.” In most adults,
however, the struggle for power competes with the striv-
ing for pleasure, undermines creativity, and causes mus-
cular tension. Movement helps the body regain its natural
freedom and spontaneity, releasing not only pleasure but
also Joyous creativity.
The Body’s Way invites us to observe how the conscious
choice of Joy softens the edges of resistance and har-
monizes the physical body. In movement or in stillness,
recognize the benefits of Joy to the nervous system, the
respiratory system, and to the bones, organs, and mus-
cles. Human bodies are coded to seek pleasure and Joy.
With awareness and conscious intent, we can enhance
the amount of Joy we experience through movement.
Nia says, “Joy IS NOT…”
Universal Joy is not the same thing as “enjoyment.”
Universal Joy is not the same thing as “Pleasure.”
Universal Joy is not “denying emotional expression.”
Universal Joy is not “movement without effort.”
Universal Joy is not the same thing as “love.”
Nia says, “Joy IS…”
Joy is a personal choice in each moment
Joy is context for expression of emotion.
Joy is a choice that can result in pleasure.
Joy is an attitude that appreciates growth.
Joy is love expressed through action.
What is Universal Joy?
Principle 1 - The Joy of Movement | 11
CraftThe Joy of Movement is a sensation. Joy is a Universal energy, different from emotional enjoyment. Nia teaches us to
connect to Joy by choosing sensation. As we sense our body, we invite Universal Joy in. Once we are connected to Joy,
we practice sustaining and then increasing the amount of Joy we sense. Any time we are not connected to the Joy of
Movement, we tweak our movement as needed. Tweaking is making a small modification without changing the general
movement.
Recall
1. What is the triad for Principle #1?
2. When practicing the Joy of Movement, what do I do
when Joy is not present?
3. How is the sensation of Joy different than enjoy-
ment?
4. Once I’ve connected to the Joy of Movement, what
do I do next?
the Joy of Movement Sensing Universal Joy
Joy
Choose Sensation
Sustain, Increase“Tweak”
Principle 1 - The Joy of Movement | 12
Embodiment
Exercise 1: Subjective Joy of Movement
Play any song and begin to move in such a way that
you tap into your own personal Joy of Movement. If you
notice you are beating the Joy out of your movement,
stop. Pause. Reconnect. Find Joy. Afterwards, reflect. Did
you experience your Joy of Movement? Repeat with a
new song and again go to that place. Then, reflect and
recapitulate. What makes it the Joy of Movement for you?
How do you know when you have found it?
Exercise 2: Universal Joy as a Sensation
Next, play a song and invite Universal Joy in. Think of
Universal Joy as something outside of you; move and let
it in. Let it come to you. Stay with your body sensations
and see what happens. Remember it is a sensation, not
an emotion. Repeat with another song.
Exercise 3: Universal Joy and Emotional Joy
Universal Joy is different than Emotional Joy (or ‘enjoy-
ment’). This time, play a song, and while connecting to
Universal Joy, practice inviting in and then saying good-
bye to Emotional Joy. Stay connected to the Joy of Move-
ment as a sensation, then imagine Emotional Joy as a
guest who joins the party. Emotional Joy is simply a guest;
it is not supposed to take over. When in doubt, always
return to The Joy of Movement. Repeat with another song.
Exercise 4: The Joy of Movement
Play a song and practice the triad: Choose, Sensation,
Universal Joy. Choose a single move, and as you dance,
choose to sense Joy. Consciously call upon and seek the
sensation of Universal Joy in your body as you move. If
Joy is not present, tweak your movement until you find it.
Once the sensation of Universal Joy is present, practice
sustaining it. Sense what it is like to stay with it. When
you feel ready, see what you can do to increase the
amount of Joy you are experiencing. As needed, tweak
your movement to connect to, sustain, or increase the
sensation of Universal Joy. Repeat with a variety of move-
ments.
Exercise 5: Joyful Moving Meditation
The following movement meditation is a practice that can
be done at home to your favorite music. Choose sounds
that are both meditative and inviting to your physical
body. To get started, program a seamless selection with
seven tracks of music.
The Joy of Sitting in Stillness (first song):
When sitting, pay attention to what distracts you. What
can you tweak in this experience in order to sit comfort-
ably and remove distractions? White Belt is the practice
of being in the body. Turn everything into sensation;
remain connected to your body when you move, think,
feel and express yourself. Do not “trip out” or “check
out” when you are in the exercises and when practicing
the principles.
Connecting to the Joy of Movement is a skill that can be practiced and refined. Develop your ability to turn any
experience into one that is consciously Joyful. Perfect the skill of consciously choosing and sensing the Joy of
Movement.
Principle 1 - The Joy of Movement | 13
The Joy of Sway (second song):
Let imaginary wind sway your spinal cord. Just like trees
sway in the wind, sway. Learn to listen and respond to
suggestions, and stay in your body without “tripping out.”
The practice is the same. Ask, “Is there Joy in my sway?”
Remember: the first step we take is a choice. We choose
Joy, Universal Joy. Even if we personally enjoy it, we
want to take it to the next level, the level and space of
Universal Joy. Joy is an energy people recognize even if
they cannot talk about it. As a Nia Teacher, this is where
all teaching begins. The experience is birthed and seeded
from Universal Joy. Invite Joy to be present. The move-
ments may change, but the Joy remains.
The Joy of Movement on the Ground (third song):
This is training to sustain Joy. On the ground like a reptile,
explore the Joy of Movement on the floor. Do not do
habitual stretching or postures. Move and play. Take care
of your body. What movements can you do, and how
can you adapt the moves so moving freely on the floor
is Joyful and safe? You are developing endurance in your
ability to keep Joy present. Joy can be present when we
are confused, sad, or even hurt.
The Joy of Legs (fourth song):
Explore everything your legs can do for you. During this
song, you can get up or sit down as long as the move-
ment is guided by your legs. Allow Joy to show you how
to have more Joy. Communicate with Joy; ask Joy to be a
part of your exploration of your legs and all they can do.
The Joy of Moving Through Space (fifth song):
Now begin to move your body in space. Experience the
Joy of Movement as you move in the space around your
body. Look for openings in that space and fill them with
your movement. Is there any chance you can increase Joy
even a bit more? You don’t have to dance harder or make
the moves bigger; all you need to do is invite more Joy in.
The Joy of Brushing (sixth song):
Keep moving through space and get close enough to
just lightly brush another body from time to time. Not so
close that you bump - just close enough that you brush.
Like a singer hums, you barely feel the lightness touching
you as you brush. Feel free to do it with your hand. Can
you brush and still have Joy present? What do you need
to do to make physical contact and still have Joy present?
Feel the Joy of brushing and do not personalize. Do not
make assumptions, take nothing personal, remain impec-
cable, and do your best.
The Joy of Touching (seventh song):
From the Joy of brushing, shift into the Joy of touching.
Hold the physical contact for at least one second, and
then keep moving. If Joy subsides, tweak your move-
ment to create a small change to the touch, and keep Joy
present. Touch and Joy are finding a way to coexist. Now,
come to a still place while touching. Get comfortable.
Settle into a posture where your body can remain relaxed
and present. Remain present to your body, then to the Joy
of touching, and finally to the Joy of stillness.
Recapitulate
Recapitulate and describe what you
experienced while practicing the Joy of
Movement.
Principle 1 - The Joy of Movement | 14
Art
• Imagine your Joy is palpable and visible, oozing or
beaming out of you. Move your body with a conta-
gious Joy.
• Imagine each step you take leaves a trace of Joy on
the floor that seeps slowly toward the center of the
earth. Let your Joy sink into the floor.
Sustaining the Joy of Movement increases physical enjoyment, pleasure, comfort, and self-healing. The Joy of Movement
is available to you all day long. As you walk to work, perform tasks around the house, or run errands across town, choose
and sense for Universal Joy.
As you move throughout your day, play with the Joy of Movement and let your imagination run wild.
My Story
As you read about, practice, and embody Principle #1,
The Joy of Movement, take some time to describe your
personal story. How is Principle #1 affecting your life?
Principle 1 - The Joy of Movement | 15
TeachingAfter you have personally practiced, embodied, and
received the benefits of Principle #1: The Joy of Move-
ment, allow this Principle (or one aspect of this Principle) to
become the focus for your Nia class. At home, prepare by
explaining the Principle as though you were talking to your
students. For example, briefly describe the Principle and
how to use the triad components of The Joy of Movement.
Prepare to share something personal of how you incor-
porate this Principle in your life including how you have
physically benefitted. Educate, motivate, and inspire your
students to connect to The Joy of Movement in class and
while Dancing Through Life.
Principle 1 - The Joy of Movement | 16
The Joy of Movement
This was the first step on my journey to Joy. This club had
all the usual stuff: weight machines, free-weights, aerobic
machines, a swimming pool, whirlpool, and a myriad
of exercise classes. I decided right away to try all of the
classes. I was no stranger to movement. I had been doing
my own sort of aerobic dancing at home with my own
mix of music. I had done Jazzercise on and off for over
10 years, had taken yoga and Tae Kwon Do classes in the
past, and tried jazz, tap, and ballet when my step-daugh-
ter was involved with them - plus I had been a belly
dancer, both as a performer and teacher. Yet I felt a con-
nection to none of this. My first week at the club, I tried
several of the classes. None of them were memorable
except for the fact that I was at least moving. Then one
day, passing the front desk, I saw a flyer for Nia. Nia had
everything I had been seeking and more. During my very
first Nia class I felt an immediate connection - straight
to my heart, to something deep inside. I was moving,
yes, but I was also feeling and expressing and releasing
and opening up to Joy. Within two weeks of joining the
athletic club and finding Nia, the very real pain that had
been plaguing me for several years, pain in my shoulders
and back and chest, was gone. Gone completely. And it
has not returned. The transformation for me was that im-
mediate. I get goose bumps thinking about it.
Mary C. Rick, Muskego, WI, USA
StoriesTrue Intelligence
The Joy of Movement stimulates such passion in me that
no matter what task is at hand, if I can connect to the Joy
of Movement and listen to her guidance; I can respond to
any situation with true intelligence.
Lara Schmidl-Simandi, Austin, TX, USA