Posts Tagged ‘Nia workout’
Posted by terrepruitt on June 29, 2010
We often step on the ball of our foot. We often call it the toe. The Ball of the foot is one of the 52 Moves of Nia. Ballerinas are actually on their toes and they do it in special shoes that have a support in them where their toes are. We usually are stepping onto the BALL of our foot when we step on the “toe”. It is the ball portion of the foot that supports the weight when we are “on our toes”.
This is plantar flexion and assists with keeping the ankle joint flexible. If you are standing on the foot you are flexing it can also assist with strength.
In a Nia workout class we do all types of movement and sometimes we are using the ball of our foot. We could be stepping or standing. The moment might call for us stepping ONTO the ball either forward, back, or even laterally. Or it could be that we are standing and just rising up. This could be a position where we stay either in a display of balance or it could be a display of agility, a temporary place where we quickly move onto another move. Either way it is all part of how the body was designed to be moved.
It might be a nice idea to keep in mind that moving and working the foot in different ways than it is used to being worked might cause some muscle soreness or tenderness through the entire leg. If you are never on your the ball of your feet and suddenly your dancing a few moments on them, your calves might remind you of it later that day or even the next day. Same goes for the whole foot, if you are not in the habit of moving on the whole foot your ENTIRE leg could end up letting you know you worked some leg muscles.
As with the whole foot, the ball of the foot can be used in the stances of Nia.
Just as I have done with the heel lead and the whole foot, I am going to suggest that you take note of this foot position. As you walk notice when your stride gets to the point of the ball of your foot. As you reach for something on the top shelf and you balance on your toes, notice the flex of your foot and the muscles in your calves. As you walk through your day notice the ball of your foot.
Posted in 52 Moves (of Nia), Nia | Tagged: agility, ankle joint flexibilty, ankle strength, balance, Ball of foot, ballerinas, DOMS, felxibilty, leg muscles, Nia, Nia class, Nia Dance, Nia dancing, Nia workout, toe shoes | 10 Comments »
Posted by terrepruitt on June 12, 2010
So I mentioned, in the old days we were taught to static stretch before exercise or working out. But research is showing that this is not really keeping people from getting injured and might actually do the opposite of what we used to think. It is not the best way to ready a muscle for a workout.
The best way is movement. Get the body moving. There are two types of warm-ups and many ways to do either. The first is just a full body warm up something like easy jumping jacks, or jumping rope, or jogging in place, or lunges. This gets the heart pumping, and the blood to the entire body. The other type is more exercise specific, say you were warming up before a golf game, then you would just mimic the movements you would do while you were playing golf but at a slower pace and a lower intensity level, and stretching the muscles in a dynamic stretch. If tennis is the exercise gently swinging the racket and/or hitting a few balls get the body ready for the task it is about to undertake. The dynamic stretch is where we are extending the muscle but gently as it moves, whereas a static stretch is stretching the muscle and holding it.
Whichever method you choose the idea is to gently warm up the body and the muscles. Movement is the best way to get the body ready to move. The practice of static stretching before a workout is being proven to do the opposite. It is stopping the body’s motion. Moving the entire body or concentrating on the muscles are about to work is now the preferred way to warm up before a workout.
In Nia classes we warm-up doing both methods to get the entire body warm. We might start the Nia workout using one body part – dynamically stretching – as we sense the music, but most often, by the time the first song is over we have warmed up the entire body; muscles, lungs, and heart. The blood is starting to move in preparation for the get moving portion of the workout. Nia also employs a bit of stretching in the cool down and floorplay to assist in giving the body a well rounded workout.
So where are you in the warm up arena? Do you participate in the latest idea for warming up? If you move to warm up what type do you do, the general or the exercise specific?
Posted in Exercise and Working Out | Tagged: best type of stretching before workout, floor play, jogging, Nia, Nia class, Nia exercise, Nia Movement, Nia workout, warm-up, Warming-up | 4 Comments »
Posted by terrepruitt on June 1, 2010
One of my blogger friends (and actually I am lucky enough to know this blogger in person) posted about being barefoot. In her post she mentioned the barefoot philosophy. I had never heard of it. She said it is about “living light, being aware and present, being non-conformist, non-consumerist and, well, naked.”
She used a quote that said being naked in public is scary. When I read that my whole body got tingly. In a flash I had an epiphany. We do Nia barefoot. What is Nia? It is a workout that was designed to be done barefoot. But a lot of people don’t like to participate in exercise without shoes on. I believe that there are a lot of reasons for that and some of them might be because it is different, and a part of you is exposed, and it is like being naked (this is also part of the previously mentioned quote-but it is more in relation to blogging, whereas I am actually talking about feet).
Some people actually never go barefoot because they hate it that much. Some people have ideas about being barefoot, for example my dad, he thinks you are not dressed unless you have your shoes on. Me, I am always surprised when people come to my house and the first thing they say to me is, “Do you want me to take off my shoes?” I didn’t realize until recently that they probably say that because even if I am having a party and I am dressed up, I don’t usually have shoes on in my home. To me shoes are for going outside. They are out-of-the-house-wear. I usually have socks on to keep my feet warm, but not shoes. Shoes are constricting. But my attitude towards shoes has restricted me from being sensitive to those that might actually feel naked without shoes.
As I said, Nia was designed to be done in bare feet. The feet are part of our base. The base needs to be strong. One way to ensure a strong, stable base is to exercise it. A great way to exercise feet is to allow them to do the work of walking, running, balancing, wiggling, flexing, stretching, and generally moving without the assistance of shoes. Moving in ways that they cannot while they are confined in a shoe. Also some shoes actually compensate for feet weaknesses. All of this is not to say that people cannot do Nia in shoes. In my classes, if the facility allows shoes (some yoga studios do not allow shoes), people are encouraged to be comfortable above all so if shoes allow people to be comfortable then they are invited to keep their shoes on.
My friend’s post just reminded me that it could be a really deep seated feeling of “uncomfortableness” that might require some people to keep their shoes on. Nia is about moving the body as it was designed to be moved, that alone sometimes makes people feel uncomfortable because we are taught the exact opposite our entire lives. We are also taught, for the most part, that shoes are required to exercise. So moving in different ways and doing it without shoes, might not be easy for people new to Nia. Ah-ha! I get it now! It is not just about a floor being dirty.
Well, I will continue to mop the floor when I get to the studio early enough, but I will also think of bare feet in a larger sense. Because in Nia being barefoot is about exercising the feet, but it also is about being aware, being present, being open, and being free and some people need to work up to that. Nia is a journey that allows us to work on more than just having naked feet.
Posted in Nia | Tagged: barefoot exercise, barefoot Nia, barefoot philosophy, exercise class, exercise shoes, naked feet, Nia, Nia class, Nia exercise, Nia workout, weak feet, what is nia, workout class, Yoga, yoga studio | 13 Comments »
Posted by terrepruitt on May 29, 2010
I am always a little taken off guard when someone comes to me before Nia class and tells me with shock that they were sore (after the last Nia class). I recently came to the realization that these people who are shocked–and maybe a bit offended–are shocked because they didn’t realize they are exercising in Nia. They didn’t realize what a great workout they received. They certainly weren’t aware that they were using muscles they may not have used in a long time OR that they may not have used in that way. Nia is a vacation from normal exercise, but it IS exercise.
Nia is a cardio dance exercise class so there is ample opportunity to move with an intensity that will get your heart rate up. Some people sweat, some people don’t. Everyone does Nia differently. EveryBODY has different needs. Needs can change from class to class. Nia teaches to listen to your body and to learn to give it what it needs.
Nia is a form of movement. It is a mixture of nine different movement forms. The mixture includes actual movements from some of these forms and elements and ideas from these forms. But it is not these forms. In other words if you attend a Nia class you will not be practicing yoga, tai chi, or the other martial arts but we might do some moves from some of those forms or we might use the ideas from them.
With the availability of so many moves and concepts we are able to move in Nia the way the body was designed to move. We can play in the different planes, moving up and down and work on the ground. Nia allows us to work on flexibility, agility, mobility, strength, and stability.
All of this motion and action is sometimes different from what your body might be used to doing. Even though the movements are moves the body was actually designed to do, some of them you might not do in your everyday life, for instance rotating and opening the joints. When you move your body after not moving it at all or move it in a different way than it is accustomed to moving there is a possibility that you will experience soreness or DOMS.
It could be that the muscles are sore or it could be that there is awareness of the joints because the tissues or muscles that make up the joints are strengthening. While doing Nia we encourage people to try all the moves and experience them, but to tweak them so that they are comfortable to the body. Since we invite participants to sense Joy during the workout they might walk away not realizing that there could be some soreness after. Nia is also non-impact, but it can be intense so sometimes people are amazed that they sweat. It IS a workout after all.
Not everyone likes to sense the soreness that might accompany a good workout. I like it, I appreciate it because I know that it means I did something good for my body. It is ok for a body to be a little sore, it means that it is adapting to change. If the body is sore because it has not moved then it is good to have it adapt to the change of movement. If you are one that does not like to feel the effects of change on your body, then while in a Nia class you can make your movements smaller. If you don’t mind a little change then keep playing in all the levels. Nia allows for which ever path you chose and whatever you chose is up to you, I just wanted to help you understand so you can be aware of what might be happening and make an informed and mindful choice. It is my pleasure to be your travel guide and enable Nia to feel like a vacation.
I also have Tips for a Pleasurable Nia Experience and Tips for Moving Nia.
Are you ready for a relaxing yet exciting journey?
Posted in Nia | Tagged: agility, cardio class, DOMS, exercise class, FAMSS, flexibility, martial arts, Mobility, Nia, Nia class, Nia Dance, Nia exercise, Nia workout, non-impact, stability, strength, Tai Chi, the body's way, Tips on Nia, workout class, Yoga | 12 Comments »
Posted by terrepruitt on May 15, 2010
People always ask me how I found Nia. Here is my story: I had just begun exercising. I had found Turbo Jam and I liked it. I did the DVDs in my living room before work. At the time I worked in San Jose not too from where I lived so I would get up early in the morning and do it before work. The women I worked with always told me that they loved to dance, but they couldn’t get their partners to dance with them. They also would tell me that they wished they could find a dance exercise.
I was also seeing a lot of people — at that time — that were my age or even younger that couldn’t walk up the stairs or sit on the floor and get up again. Plus there were some young people around me that were going on High Blood Pressure Meds and experiencing other health issues.
So I started looking online for an exercise that was dancey. I thought maybe I could find something that I could learn to teach others. I found trance dance, but from what I saw and what I read, it said that you closed your eyes and just danced. It didn’t sound like there was ANY rhyme or reason. I sounded as if you were in a trance and you danced. The information talked of having people watch so the people dancing didn’t run into or hit each other. So that didn’t sound like what I would be interested in.
Somehow I stumbled . . . . literally, I don’t know how, just clicking on this link and that link . . . .I found Nia. I checked out the main site and it sounded interesting. I found a class that wasn’t too far. I went. I liked it. I bought the book. I went to another class. Then months later, I found another class at a different time and I tried that. Then months later, I talked my friend into going with me one more time*.
In between the second and third class I was thinking about taking the training that would enable me to teach. But I wasn’t sure. Nia sounded a bit “woo-woo” to me. So I kept reading. I really focused on the fact that it is based on science. It is based on research. The movements are movements that our bodies were designed to do. The movements tie into the way it is taught. Some of the words that are used might give the impression that it is really “woo-woo”, but it is not. There are also some elements of Nia that are like ancient practices. I kept thinking that some of these practices have been around for hundreds of years and they really have a basis in health and wellness. It was all very intriguing.
*My fourth class I attended was my “deciding” class. I went to make a final decision. I decided to do it. I decided to get sign up for the intensive that would allow me to teach. It took me so long to decide I was signing up within 30 days of the training.
I had NO idea what the training would entail. And that my friends is what another post is made of.
Nia. It is awesome. It IS an exercise. It IS a cardio workout. But I will not lie to you to try to keep you interested, it IS so much more. For some reason I cannot (nor can anyone else I talk to) put my finger on, it makes you happy. Try it and see for yourself. Try MY classes, or try someone else’s. Get a DVD, I don’t care. Just try it and then let me know what you think.
Posted in Nia | Tagged: cardio dance, cardio exercise, cardio workout, Dance Workout, high blood pressure, Nia, Nia Classes, Nia exercise, Nia Intensive, Nia San Jose, Nia Teacher, Nia training, Nia workout, San Jose cardio workout, San Jose dance workout, San Jose Nia, San Jose Nia classes, San Jose Workout, trance dance, Turbo Jam, Turbo Jam DVDs, woo-woo, workout DVD | 6 Comments »
Posted by terrepruitt on May 13, 2010
This information is taken directly from The Nia Technique Book. Usually I use my own words from my own experiences and from what others have shared with me, I thought this time I would share with you a portion directly from the book. I am hoping that this information and the information that I have shared will interest you enough so that you will purchase the book for yourself.
—Classic Nia is for everyone—from neophyte to dancer to athlete.
—Classic Nia is a learning experience, with an emphasis on gaining new knowledge about your body and the best ways to move.
—In Classic Nia, it is reasonable and acceptable not to expect perfection in your movements.
—Classic Nia is noncompetitive, meaning you grow and change in your own time and in your own way.
—Classic Nia teaches you to play, have fun and express yourself.
—In Classic Nia teaches you to play, to have fun, and express yourself.
—In Classic Nia, you focus at least as much on your Body’s Way as you do on the Body’s Way.
This is information taken from pages 168 and 169 of the Nia Technique Book written by Debbie Rosas (presently Debbie Rosas Stewart) and Carlos Rosas (presently Carlos AyaRosas).
Please let me know if you have any questions. I love both questions and comments.
Posted in Nia | Tagged: Carlos AyaRosas, Carlos Rosas, classic athlete, classic dancer, Debbie Rosas, Debbie Rosas Stewart, Nia dancer, Nia movements, Nia teachers, Nia workout, The Nia Technique book | 2 Comments »
Posted by terrepruitt on May 6, 2010
Ok, not a typical health, wellness, Nia post, but I am changing sheets today and it had me wondering. How often do you change your bed sheets? I try to do it once a week and I have been pretty good. The schedule has been Thursdays. It just works out that Thursdays has been the day it seems to work into my schedule. Sometimes I miss a Thursday so it might turn into a Saturday or a Sunday and then depending on the schedule for the week following I might do it on Thursday or wait until the following Thursday but that is usually it.
I vaguely . . . .I say vaguely because I purged the “who” and the exactly “how often”, from my mind, but I vaguely remember someone telling me their schedule and I was kind grossed out. But since I don’t know yours and I am not sure if that person’s schedule was more to the norm, I am not going to say how “not-often” his/her sheets were changed, just in case that is your schedule to, I don’t want to offend.
So? How often or not do you change your sheets?
I guess how often you sleep in your bed would help determine how often you change your sheets. Or if you have pets that sleep with you. I would imagine that sheets would get changed more often if there are animal butts involved. Also, activities, I would also imagine that if the bed sees a lot of “activity” there might need to be a more rigorous changing schedule. That brings to mind more questions, like “when?” Do you change your sheets before the weekend or after the weekend? Or more accurately before the more frequent “activities” or after?
When you do change your sheets, do you put on sheets out of the linen closet or do you wash the sheets and put them back on? I hate folding sheets (although, for the record, I am not ALLOWED to fold the sheets in our house because I can’t do it well. They are never flat enough to fit in the cupboard. My husband is a MASTER-sheet folder . . . so the job falls to him. Since the job falls to him, I try not to leave the sheets for him to fold.) I try to wash them and put them back on the bed. And I say “try” because I am famous (did you know, do you want my autograph?) for putting stuff in the washing machine and forgetting about it. So it could be all day until I go back upstairs and realize that I didn’t put the sheets in the dryer and it is time to go to bed so I end up having to get sheets out of the cupboard.
So, are you a wash and fold or wash and put back on the bed person? I guess this could depend on how many sets of sheets you own and if you have to go to a laundry mat or you have your own washing machine.
Whew! A lot of questions running through my head about sheets. Will any of you help answer them? I am curious. What are your thoughts on bed sheets? What is your changing schedule? How do you do it (wash and put back on? wash and fold?)
I recently heard from someone who hangs their sheets outside to dry, they like the fresh air dried smell (they don’t live in San Jose because they wouldn’t smell very fresh dried outside here). I can’t remember who that was. I wonder how they do their sheets. Hmmm? So many questions.
Posted in Entertainment, Misc | Tagged: bed sheets, Nia San Jose, Nia schedule, Nia workout, rigorous workout, San Jose Nia, San Jose Workout, sheets, washing sheets, workout schedule | 4 Comments »
Posted by terrepruitt on May 4, 2010
Nia White Belt Principle #5 – Awareness – Dancing Through Life
I have been avoiding this principle because it can be very complex. To me, all of Nia’s White Belt Principles can be complex because they can be applied strictly to the cardio workout that is one aspect of Nia, they can be applied to Nia as a practice—which translates into, they can be applied to life, or they can just be applied to life.
Debbie Rosas Stewart talked about Principle #5 in this month’s Nia Teleconference for EveryBODY. She kept it simple. In all the calls she talks for about 15 minutes then she takes questions for the last 15. The call is 30 minutes. I will share with you what she said, but I recommend you listen to the call when they have it up on the site. They record each call every month.
Since I like to keep my posts relatively short, I have realized that I can post short summaries of Nia information and re-visit the information in additional posts.
One of the first things she said is very true, and I would like you to think about it. She pointed out that we are often aware of pain whereas we are not aware of pleasure. If we have a sore body part, we are aware of it. It makes its presence known and we listen. I personally don’t think we always listen to what it needs, but that is topic of another post. But we certainly don’t always pay attention to pleasure.
With Nia we seek pleasure. We seek to move away from the pain and go towards the pleasure.
There are a few things we can do to assist with that. One way is to be aware. Be aware of what brings us pleasure. As we move throughout our day we can make our movements a dance. While we are “doing”, we can dance through life. As you are reading this and you shift in your chair, notice the movement of your hips, notice to tilt of your head, do it like a dance.
While you are not moving, while you are “not doing”. Notice the stillness in your body. Allow the stillness to bring calm, relaxation, a sort of meditation, if you will. Notice what it is you are touching. Not just touching with your hands, but with your entire body. Are you sitting on a chair? Are you leaning on a desk? Benefit from that touch and that “not doing”.
Life as art so notice the art around you. Notice the noises and allow them to filter in as sound. Breath in the sensation of life. Not talking about “art” that would be in a museum art, but just the beauty of the world. Whatever you find beautiful.
There is so much about Nia I always find myself saying, “Another thing . . . one thing . . . Nia this . . . and Nia that. . .” but really. Another thing about Nia is that it is kind. Nia believes that we receive what we need to receive. We are not expected to hear something and walk away knowing it all or knowing it perfectly. With that in mind, understand that this is what I heard. These are the notes I took. Please, I invite you to listen for yourself and glean from it what you need. Focus on what resonates with you. Take away something you can share.
My site shows Nia class schedule in San Jose and San Carlos. On Nia’s main site you can look up classes in your area. There are classes all over the world.
Touching and Being Touched / May 3, 2010 Teleconference call is the call I have summarized here.
Presently in your life, do you dance through it? Do you practice awareness? Do you notice life as art?
Posted in Nia, Nia White Belt Principles | Tagged: Awareness, Cardio classes, cardio workout classes, Dancing Through Life, Debbie Rosas, Debbie Rosas Stewart, Nia, Nia Awareness, Nia cardio class, Nia Classes, Nia Dance, Nia movements, Nia pleasure, Nia Principle #5, Nia San Carlos, Nia San Jose, Nia Teleconference, Nia White Belt, Nia White Belt Principle #5, Nia workout, San Carlos Nia, San Jose, San Jose Nia, workout classes | 5 Comments »
Posted by terrepruitt on April 27, 2010
My husband broke a vase last night. As he first starts to read this he probably won’t be too happy because this post might appear to be about him and this blog was not supposed to be about us, it is supposed to be about Nia, and health, fitness, and nutrition. I have noticed that my posts that are strictly about exercises and working out don’t get as much traffic as the ones that are about life’s situations. There are so many sites and blogs about ways to exercise and workouts to do, so I am thinking I will do more posts about situations that connect to health and wellness, like this one. It is not about my husband, but about me and how I feel I have progressed to assist with my own wellness.
Used to be a broken vase would greatly upset me, but I think of myself as getting better with stuff like that. He was in a hurry and was doing something nice for me (very nice*) and he accidentally knocked a vase down. Oh well. I sighed. I was sad for a moment. He even said, “Vases are like that, ya know? They break.” Which is true and truly funny at the same time. But for me, just going on with the evening is different than I used to be about a decade ago. I am a “stuff” person so I used to lament over broken things. Sometimes I do a little still, but I am learning—still.
I was wondering what to write today when I was rushing around trying to bake some banana bread for a friend who donated to my MS Walk. Guess what I did? I broke a vase. I laughed. Then I was sad. But then I was happy because, “Vases are like that, ya know? They break.”
I know that often times it is so much healthier to let things go, but honestly it is not always easy. Once upon a time I would have been so upset about the vase last night that I would have allowed it to ruin the evening. Because accidents seem to happen when people are rushed (see the first sentence in this paragraph). If I would have had a fit last night I would have ruined the evening AND had a totally impossible time dealing with the vase I broke today. It would have been, “What? It’s not ok for my hubby to break a vase, but when I do it, oh well?” Yeah, right. And we were both trying to do something for someone else.
So . . . . sigh. I feel so much better that I had a nice evening last night with my hubby. I will also be able to have a nice evening tonight too because he will just be able to tease me about breaking a vase, but I won’t be apologize because I was a jerk when he broke one. So instead of getting upset (over something that really is not worth getting upset over) I let it go which actually helped me health-wise because I didn’t have a ball of anger inside. That helped keep the evening open so that we could have a nice evening. I am not worrying about how I am going to explain to him that I can break a vase and he can’t.
Being able to let things go and just move on away from it is a good thing sometimes. Because really in life vases ARE like that, ya know? They DO break.
*This is what my husband was doing when the vase broke. He had gone outside in our yard and cut some flowers for me. Usually he just gives them to me to put in vases, but I was busy cooking so he was being super nice and putting them in vases too. Sometimes life it like that too, homegrown freshcut flowers brought to you by your love.
Posted in Misc | Tagged: fitness, health, letting go, Nia, Nia exercise, Nia fitness, Nia wellness, Nia workout, nutrition, vases, wellness | 8 Comments »
Posted by terrepruitt on April 13, 2010
In Nia we refer to FAMSS. We practice FAMSS. We can use it for all types of things. It stands for:
Flexibility
Agility
Mobility
Strength
Stability
And by “use” it I mean, it is often incorporated into each kata of a routine. Or a kata might concentrate on just flexibility, the next one agility, the next one mobility, and so on. Or we could use FAMSS as a focus OR an intention of a Nia class. Either all of them (Flexibility AND Agility AND Mobility AND Strength AND Stability) or just one (Flexibility OR Agility OR Mobility OR Strength OR Stability).
But whatever we do with it or them, they are highly regarded as abilities needed to ensure one’s (high) quality of life. So in Nia we honor them all. In a Nia class we weave them into the workout. In this post I am just referring to FAMSS in the physical. They can certainly be applied to more than just our physical bodies, but that can be another post just by itself.
For now, I am just talking about our physical bodies needing to be flexible, agile, mobile, strong, and stable. Just to move around in daily life these five things are very important. In Nia we can bend down in a forward fold as in the familiar pose one might do in a yoga class, allowing our flexibility to be enhanced. The music might encourage us to run, stop, run, stop, run, stop or move us to play the drums calling upon our bodies to display agility in legs, in arms, in our bodies as a whole. We can move our bodies as if they are grass in a field or seaweed in the ocean, moving each part, each section, each muscle, and all major joints to help ensure their mobility. We could crouch in a bow stance moving up and down exercising the strength in our legs. Then we can we stretch, reaching to the sky as we look up, this can be stability practice, either on flat foot, on the ball of our feet, or in releve. This could be one song in which all of this FAMSS is going on or it could be spread out over the entire routine.
Just tonight in my San Carlos class a woman told me that after her first class last week her hip felt better. She said that after her hip felt better on that first night it encouraged her to do a few of the moves at home that we had done in class. So she started working on her FAMSS in the first class, she was encouraged that movement was working to increase her FAMSS so she moved more. With movement she felt more comfort and less pain. FAMSS is necessary for a high quality of life. Her ever day movements were better not because she did it once, but because she kept doing it. Nia honors Flexibility and Agility and Mobility and Strength and Stability, so in Nia we practice it.
I hope one day you will attend one of my classes (I have two in San Jose and one in San Carlos*) to see how we can improve your FAMSS.
*Please see my website for my CURRENT class schedule. Thank you!
Posted in Nia | Tagged: agility, Carlos AyaRosas, exercise class, FAMSS, five sensations, flexibility, FMASS, kata, Mobility, Nia, Nia class, Nia exercise, Nia focus, Nia intent, Nia Practice, Nia routine, Nia San Jose, Nia workout, Nia's Five Sensations, San Carlos Nia, San Jose Nia, San Jose Nia class, San Jose Workout, San Jose Workout class, San Jose Yoga, stability, strength, workout class, Workout San Jose, Yoga class, Yoga Practice, Yoga workout | 4 Comments »
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