The body-integrative movement forms in Nia emphasize healing.  When you practice Nia, you have the opportunity to tap into the energy of Feldenkrais - conscious awareness, ease and efficiency and the intricate power of small and simple.

Try these tips and visualizations to bring the energy of Feldenkrais into your Nia practice:

* Start slowly

* Observe, notice, witness

* Roll, respond, awaken

* Unwind from the centre like a ball

   of string

* Sense your weight like leaves that

   fall effortlessly to the ground

* Move as if you had all the time in

   the world

* Allow your bones to talk to your

   muscles

* Move with efficency and attitude of

   a cat

* Connect to the "three states of

   existence" - waking, sleeping and

   awareness

* Rest into the amniotic fluid of life

   and swim your movements

The founders of Nia studied various movement forms to balance the feminine with the masculine, the precise with liquid fluidity and the powerful with the yeilding.  The movement forms include the Martial Arts (Tai Chi, Tae Kwon Do & Aikido), Dance (Jazz, Modern & Duncan Dance) and Body Integration Therapies (Feldenkrais, Yoga & The Alexander Technique).  Nia gives participants a kinestheitc and energetic sense of these nine movement forms without actually teaching the specific techniques.  Nia is not affiliated in any way with The Feldenkrais Guild.  For more information on Feldenkrais, visit http://www.feldenkrais.org.au/

Dancing Through Life

"Over ten years ago, Nia was my liberation and salvation in the blurry post-partum days of my second pregnancy, when no clothes seemed to fit and my body no longer looked or felt like my own.

Through Nia, I rediscovered how to listen to the voice of my body's changing needs, to choose what feels good in the moment and celebrate my whole self ~ body, mind, emotions and spirit.  I did lose all the weight, from a place of joy and appreciation, not pain and deprivation. 

It felt natural for me to continue my Nia practice all the way through my third pregnancy ~ until 39 weeks!  

My daughter Annie arrived knowing how to dance through life!"

~ Sophie Marsh

Certified Black Belt Nia Instructor

Nia Tips for

Pregnant Students

 “Nia offers a pregnant mother an alternative way of thinking and moving, allowing her the opportunity to dance and connect to her unborn child as she maintains her fitness and wellness.”

 ~ Debbie Rosas, co-founder of Nia

* Warm up.  Prepare your muscles and joints for exercise and build your heart rate up slowly.

* Allow Earth energy to flow into your belly through your feet, filling your womb.

* Touch your belly, smile and breathe consciously, sending love to your unborn child.

* Work slowly, tuning into your body’s own wisdom and natural ways of adjusting.

* Don’t over do it.  Do modified level 1 movements, working at a consistent modified heart rate. 

* Avoid overheating.  Wear loose-fitting, breathable clothing.

* Modify your floorwork.  Use pillows for extra support.  Avoid lying face down or flat on your back.  Instead, try torso exercises on your side, on all fours, or with a pillow under your right hip or buttock.

* Get up from the floor slowly. As your belly grows, your center of gravity shifts. It’s important to take great care when you change positions.

* Be mindful  of balance and stability. The increased levels of the hormone relaxin during pregnancy, which prepares your pelvic joints for childbirth, loosen all ligaments and joints.  Watch for signs of instability, slow down, reduce your range of motion.  You may find wearing aerobic shoes helpful.

* Do a body check.  Listen to your body. Nourish your body with positive self-talk.

* Love your changing body.  Embrace weight gain and increased breast size.  Wear a supportive bra.

* Exercise your pelvic muscles.  Do pelvic tilts on all fours.  Practice Kegel exercises.

* Improve your posture whenever possible by standing tall.

* Exercise regularly and gently with patience.  Be mindful or your energy level, avoiding strenuous exercise that depletes your enthusiasm.  Nurturance comes first.

* Drink water before, during, and after exercising. Dehydration can cause contractions and raise your body temperature, sometimes to levels that are dangerous for you and your baby.

* Cool down.  Take your time, keep moving slowly, stretch.  Heart rate increases during pregnancy and it may take as long as 15 minutes for your heart to return to its resting rate following exercise.

* Rest.  Take the time to relax, re-energize, breathe deeply and release tension.

* Eat well. Get the 300 to 500 additional calories a day you need during pregnancy, especially if you're exercising.

* Talk to your doctor or midwife. Make sure your not putting yourself or your baby at risk.

FREE RETREAT GIVEAWAY

"Just for the Joy of it" continued...

We have a limit of 20 places and we're GIVING ONE PLACE AWAY for FREE!  No strings attached! All you need to do is to nominate the person you would like to receive this FREE Weekend Retreat.

Send us an email and tell us why you think this person should get a Free Retreat. Maybe you know of someone that could really do with a beautiful weekend away like this, maybe a friend who had a hard time, could not afford to go away, or somebody that is a carer for somebody or that has been ill! Or maybe you really need this weekend but could not afford to go otherwise. All we ask is that you honestly nominate somebody that would not have the resources and would not normally take the time for themselves!

Email niasunshinecoast@live.com.au

Susanne McAllister is a Certified White Belt Nia Instructor and published author who runs Psychic Development and Angel Gathering groups. She has a BA of Social Science, specialising in Existential Counselling and Working with Children/ Adolescents, and a Diploma of Hypnotherapy, specialising in Hypnotalk and Past Life Regression.  Susanne has been a Reiki Master for 17 years and uses her skills, intuition and her own ‘holistic life path therapy’ to help her clients.         http://www.allyoucanbe.com.au

Ingredients (serves 2)

1 tbs olive oil

1 onion, chopped

1 long red chilli, seeds removed, finely chopped

1 celery stalk, chopped

1 carrot, chopped

1 tsp ground cumin

1 tsp ground coriander

1 cup red lentils, rinsed, drained

1L (4 cups) chicken or vegetable stock

Low-fat natural yoghurt, to serve

Method

1. Heat the olive oil in a large saucepan over medium heat, add the onion, chilli, celery and carrot and cook for 2-3 minutes.

2. Add cumin and coriander and cook, stirring, for a further minute.

3. Add the red lentils and chicken or vegetable stock, bring to boil and simmer for 8-10 minutes or until lentils are tender.

4. Season with salt and pepper. Serve in bowls with a dollop of yoghurt.

Recipe by Chrissy Freer, published in delicious., June 2004, Page 147

Photograph by Steve Brown

Birthdays, fundraisers, a "girls night in", or just for fun, Nia movement can bring a new level of originality and interaction to your party or event.  Your guests will feel alive and inspired!

To find a Nia instructor in your area, visit this link:

http://www.niaaustralia.com.au/classes.html

The Nia Australia quarterly newsletter welcomes your feedback, local Nia news, photos, Nia event listing or personal Nia story. The submissions deadline for  the upcoming Spring edition is 25th August, 2010.

If you would like to continue receiving our free quarterly newsletter by email, please "Subscribe" to confirm your details. You may "Unsubscribe" at anytime. We appreciate you helping us get the word out about Nia. Please feel free to forward the newsletter to your friends and family.

Online Community

Here's another way to stay connected ~ join the Nia Australia facebook group and keep us posted!

Try Nia in New Zealand

Why not cross the Tasman and join us in the beautiful retreat centre of Kawai Purapura for seven days of Nia! Sept 27th to Oct 3^rd, 2010.

Black Belt Nia Education trainer Ken Gilbert is coming to our shores again to run the White Belt Intensive in New Zealand - over 50 hours of somatic education and personal growth - open to all levels of fitness. 

Or let your body come alive with daily Nia classes and extended Nia workshops open to the public.  Come play in the sensations of flexibility, agility, mobility, strength and stability. Move in the energy of martial arts, dance arts and healing arts.

For Nia Graduates:  Ken is offering graduates a special package to deepen our connection to Nia and to experience the new Learn White Belt teachings, including the the new Principle #11 Creating a Sacred Livelihood. This is your opportunity to reinvent, redesign and recommit to your practice of Nia.  You can attend seven Nia classes,  four early morning classes, a Moving Meditation, six sessions of the Nia White Belt Intensive, plus a Special Evening Session on Creating Sacred Livelihood - all for just $125!

Accommodation, including all meals is just $450 for 6 nights.

Maybe you have friends or relatives you would like to introduce to Nia - please pass this information on to them or email Sally to send information out to them.  We look forward to dancing with you.

Dance in Joy ~

Sally

email: sallycook@paradise.net.nz

Phone: 09 424 1424  / 027 203 5995

As we head towards the shortest and darkest days of the year, I sense Winter as a time of turning inwards, of cozying up by the fire and climbing into one’s own magical cocoon of hibernation, that deep, nurturing place of rest from which new seeds of life and transformation will eventually spring forth. 

Turning inwards allows us to listen more deeply to the messages of our bodies and surrender to our more primal or subconscious needs. 

Recently, I have become more connected than ever before to my body’s intricate language as I experience pregnancy for the first time!  Every moment of my day, as I move through the responsibilities of work, study and daily activities, there is a part of my consciousness reserved for sensing the new life that   is   growing   within, always listening with love to my  body’s  messages.  Often, the undeniable physical urges to eat or lie down help remind me to slow down and tune in to the miracle that is underway.

As you can imagine, I’ve been purusing pregnancy and childbirth books.  While reading about the sensations of labour, I found this one comment by Janet Balaskas in her book “New Active Birth” (1989) rather fitting when applied more universally to this newsletter’s Winter theme:

For some, this concept is may seem like a wishful fantasy or a luxury reserved for those lucky few who do not need to earn a living, do housework or handle family responsibilities.  But for others, taking time to be in the moment, rest and look within is an essential aspect of maintaining mental, physical, emotional and spiritual well-being. 

The floor-play at the end of  Nia class, a private FreeDance session or dwelling in the first couple of stages of Nia’s “5 Stages of Self-Healing” are just

three examples of ways we can claim this personal healing time.  Other ways might include sending the kids off to grandma’s house, saying “no” to invitations or requests, switching off the phone and computer and turning to a good book, a bath, a nap, a massage, some relaxing music, or blissful silence.

Melissa Page Schroeder              

The Editor / President, Nia Australia

Mummy & Me Nia

by Maria Golding

Certified Blue Belt Nia Instructor

I am very excited to soon be offering a ‘Mummy & Me Nia’ program with a difference! Mothers and their babies will experience a Nia holistic fitness class along with teachings on attachment and baby brain development. It will typically be an 8 session program over 8 weeks. Each session will include new information with a focus and intent, followed by a class with a relaxation component then time for social interaction.

Through a rich exchange of body language, eye contact, sounding, touch and movement, mums will be supported to nurture a healthy attachment with their baby as they dance with them in a sling (the ideal distance for eye contact with a newborn) or have them close by.

As the mums delight in their baby and share this joyful time together, the baby is beginning to develop a positive sense of self and neural pathways are been laid down for optimum brain development.

Research into the period of infancy has indicated many amazing abilities of the newborn. At six weeks old they can remember a stranger from the day before. A heightened sense of smell means that they can smell their parents from up to six metres away! Babies imitate the facial expressions and sounds of their parents. This makes them more alert and helps them to learn. They are tuned into the emotions that come with their parents’ words.

The way in which a mother responds to her baby actually influences the wiring of the baby's brain. With the practice of mindfulness throughout the class, mothers are able to increase awareness of their own self and the often-subtle cues that the baby communicates. Being able to attune and respond to these cues is the basis of a healthy and secure attachment.

The end of the session offers a time for Mum to rest on the floor with baby for quality relaxation time together. The use of touch, soothing vocal sounds, guided awareness and inspiring music creates a nurturing environment for ‘special moments’ between mother and baby.

For more information, please email

golding@iinet.net.au

or call 0439 705 596. 

Maria Golding is a Certified Blue Belt Nia Instructor, mental health practitioner and endorsed midwife / child health nurse in Brisbane, QLD

References:

* Alcorn,N, 2008, To be delighted in! what we want and need: a baby’s view, Brisbane, Australia.

* Siegal, DJ & Hartzell, M, 2003, Parenting from the Inside Out: how a deeper self-understanding can help you raise children who thrive, New York, USA.

* Circle of Security Early Intervention Program for Parents and Children 2006, Building a Secure Attachment for your Baby.  Retrieved 23 May, 2010 from http://www.circleofsecurity.org/

Dive in Deeper To Nia!

Nia White Belt Intensive Training:

Sydney ~ 3rd-9th July, 2010

Imagine a week of Nia!...  Imagine pleasure, transformation, awareness and a healthier mind, body and spirit...

The Nia White Belt Intensive is  a holistic body-centred training designed for both personal and professional pursuits.

The training attracts a wide array of people: some  people have been taking Nia classes and want to learn to share Nia with others, some people are teachers from other movement modalities who want to broaden their teaching potential, some people come for their own personal development and some people just love Nia and want MORE!!!

The focus of the White Belt is Physical Sensation ~ tuning into your body and the sensations that come from it.  This is a week of discovery, opportunities and FUN.

If a Nia Class has moved you to want to dive deeper, let this be a gift to yourself.

Come and join us in Sydney, 3rd-9th July, with inspirational Nia Black Belt Trainer Winalee Zeeb, who brings with her the spirit of the dolphins and a welcoming heart!

For more details contact Anita Patterson

phone: 0448 820 931

email: nianitapatterson@bigpond.com

Just for the JOY of it

Read how Susanne McAllister discovered Nia, then discover how you can win a FREE NIA RETREAT

As I was turning 40, I began evaluating my life, scanning the "how to stay young forever” literature.  From lotion to potion, anything that promised eternal youth.  Much of this is just marketing but some of it is really true!  Keeping to a healthy diet, using natural organic foods, and some skin and household products really do help us become more radiant. And of course, there’s exercise!

I’d been going to the gym on and off for years.  I even trained with a group of women for a 5 km fun run for charity and completed it (yeah)!  But I can honestly say I just never found the athlete’s “high”.  If there was a choice between a run around the block and a good book, I would always chose the good book. When guilt set in, then I went to the gym.  I also went to Yoga classes and enjoyed the corpse pose and the meditation best. I always felt inadequate that I could never bend or stretch like the instructor and did not really think that I could achieve this level in one lifetime!

Then I heard about Nia, searched it online, found some videos, and was totally intrigued by the faces of the women! Pure Joy! Fun and Self Confidence!  “Hey look at me!” is what they said to me!

At my first Nia playshop, I felt embarrassed but also excited, having finally connected again to my inner little girl who just wanted to come and play!  I enrolled for the White Belt Training last year – it was such a fantastic week!  I found myself, and I discovered so many other beautiful Nia souls, it was incredible.

I taught my first Nia classes in April this year on the Sunshine Coast in Buderim and Maroochydore.  I love every minute of it!  I smile and smile and love to move!  I still love to read but now I find I want to dance Nia first and then read! Wow!

When I’m not teaching, I work as a Counsellor, Hypnotherapist and Reiki Teacher. My beautiful friend Angela, who is a Sound Healer with the most angelic voice, has joined me to create a retreat to pamper your soul and also offer practical tools for every day living in a more holistic way!  This retreat at Gunnebah, Nobby’s Creek, includes daily Nia, meditation, inner healing workshops, such as Reiki, Sound Healing, Crystals and Journaling, and plenty of free time to enjoy the beautiful surroundings and the pool! The price is very reasonable ($ 350 early bird) which includes all accommodation and meals! 

Read the left-hand column to discover how you can win a FREE spot at the Gunnebah pamperimg retreat...

New South Wales

"Nia Playshop ~ Breathe, Surrender, Repeat"

With Nia Black Belt Teacher & Education Trainer - Winalee Zeeb

Date: 2nd July, 2010

Time: 11:45am-2:45pm

Location: Capital Performance Studios

                93 Hunter St, Hornsby (Sydney)

Contact: Anita Patterson

Email: nianitapatterson@bigpond.com

Phone: 0448 820 931

"Classic Nia ~ Open Classes"

With Nia Black Belt Teacher & Education Trainer - Winalee Zeeb

Dates: daily one-hour classes, 4th - 9th July, 2010

Times: TBA

Location: Capital Performance Studios

                93 Hunter St, Hornsby (Sydney)

Contact: Anita Patterson

Email: nianitapatterson@bigpond.com

Phone: 0448 820 931

"Nia White Belt Training"

With Nia Black Belt Teacher & Education Trainer - Winalee Zeeb

Dates: 3rd - 9th July, 2010

Time: approx 9am-6pm daily, subject to change

Location: Capital Performance Studios

                93 Hunter St, Hornsby (Sydney)

Contact: Anita Patterson

Email: nianitapatterson@bigpond.com

Phone: 0448 820 931

"Nia Australia Annual General Meeting (AGM)"

Discuss, vote, participate ~ New members welcome!

Date: 7th July, 2010

Time: 7:15pm

Location: Capital Performance Studios

                93 Hunter St, Hornsby (Sydney)

Contact: Sonya Madden

Email: sonya.forrest@gmail.com

Phone: 0412 405 019

"Pamper Your Soul"

Weekend Nia & Healing Retreat to nurture your spirit and encourage you on your life journey

Dates: 24th - 26th September, 2010

Time: arrive from 3 pm Friday, depart after lunch on Sunday

Location:  Gunnebah Retreat Centre

                 586 Nobby’s Creek Rd , Nobby’s Creek

Contact: Susanne McAllister Certified White Belt Nia Instructor

Email: niasunshinecoast@live.com.au 

Phone: 07 5456 4453 or 043 284 9388

Queensland

"Nia FUNdamentals"

Playing with Nia's 52 moves!

Dates: 19th June, 2010

Time: 2pm-4:30pm

Location: S.C.P.A.C.

                5/16 Sydal St, Caloundra

Contact: Sophie Marsh, Certified Nia Black Belt Instructor

Email: sophie@niaaustralia.com.au

Phone: 0431 484 054

"Fit’n’Funky"

Free Nia movement for children with Down Syndrome (and their families & friends)

Date: 30th June, 2010

Time: 10am–10:45am

Location: Down Syndrome Association Centre

                282 Stafford Road, Stafford

Contact: Jan Gillies, Certified White Belt Nia Instructor

Email: janette19@optusnet.com.au

Phone: 0417 704 651

"Stimulating Creativity through FreeDance"

An Experiential Playshop

Date: 18 July 2010

Time: 2pm-4:30pm

Location: Fusion Dance Studio

                64 Hawthorne St, Woolloongabba

Contact: Sophie Marsh, Certified Nia Black Belt Instructor

Email: sophie@niaaustralia.com.au

Phone: 0431 484 054

“Dance your way to joy and health”

Nia classes for over 50s

Date: 25 August

Time: 10:45am-12:15pm

Location: Sherwood Neighbourhood Centre

                Thallon St, Sherwood

Contact: Sophie Marsh, Certified Nia Black Belt Instructor

Email: sophie@niaaustralia.com.au

Phone: BCC on 3403 8888

"Pamper Your Soul"

Weekend Nia & Healing Retreat to nurture your spirit and encourage you on your life journey

Dates: 24th - 26th September, 2010

Time: arrive from 3 pm Friday, depart after lunch on Sunday

Location:  Gunnebah Retreat Centre

                 586 Nobby’s Creek Rd , Nobby’s Creek

Contact: Susanne McAllister Certified White Belt Nia Instructor

Email: niasunshinecoast@live.com.au 

Phone: 07 5456 4453 or 043 284 9388

Victoria

“Nia Showcases ~ Mind Body Spirit Festival”

Sharing Nia with Melbourne - come along, bring your friends!

Four day festival open daily, 10am-7pm, lots to see!

Dates: Nia showcases: 11th-12th June, 2010

Times: Friday 1pm-1:30pm, Saturday 4:30pm-5pm

Location: Melbourne Exhibition & Convention Centre

                2 Clarendon St, Southbank

Contact: Melissa Schroeder, Certified White Belt Nia Instructor

Email: melissa@niaaustralia.com.au

Phone:0433 240 273

“Nia Dance Jam”

Join in the fun! Presented by Melbourne’s Nia instructors

Date: 19th June, 2010

Time: 6:30pm - 8:15pm

Location: Liardet Community Hall

                154 Liardet St, Port Melbourne

Contact: Vicki Howell, Certified Blue Belt Nia Instructor

Email: vickiahowell@optusnet.com.au

Phone: 0423 955 958

Fiji

"Blissful 7-Day Retreat at Daku Resort"

Yoga, Nia, ChiBall and pure Fijian indulgence

Dates: 3rd July – 10th July, 2010

Location: Daku Resort, Savusavu, Vanua Levu Island, Fiji

Contact: Deborah Shaw, Certified Blue Belt Nia Instructor

Email: thejoyofmovement@gmail.com

Phone: 0400 529 897

New Zealand

"Awakening Into Awareness Tour"

With Nia Black Belt Teacher & Education Trainer - Ken Gilbert

Open to everyone

Dates: 24th-26th September, 2010

Times: TBA

Locations:  Christchurch, Nelson/Wellington, Auckland

Phone: 09 424 1424 / 027 203 5995

"Nia White Belt Training"

With Nia Black Belt Teacher & Education Trainer - Ken Gilbert

Dates: 27th September - 3rd October, 2010

Time: approx 9am-6pm daily, subject to change

Location:  TBA

Contact: Sally Cook

Email: sallycook@paradise.net.nz

Phone: 09 424 1424 / 027 203 5995