Nia with Patricia

• Train yourself.  Push away all thought and worries.  Talk to yourself like a

            "Personal Trainer".

• Begin small.  Close to the core.  Build muscles and joint stability slowly.

• Pick up your feet.  Don't drag.  Pick them up and place them in a direction.

• Sit back.  When you lower your body, sit back as if sitting in a chair.  Push
  buttocks back behind and away from your knees.

• Dress to move.  Yoga clothing, a skirt - feel comfortable, ready to move.

• Go barefooted, unless you need shoes for medical purposes.

• Start easy.  Let your body adjust to Nia movement.  Be gentle and patient. 

           Remember - there is no judgement in Nia.

• Strive for balance.  Don't strain, listen to your body, move within your

           comfort zone.  Our goal - dynamic ease.

• Find your rhythm.  Do as much non-stop movement as possible at your  own
  pace.

• Express yourself.  Be jazzy, sensual, snappy.  Be yourself and have fun.

• Belly breathe.  When you inhale, smell the moment.  Feel your belly expand. 
  Then expand ribs and chest.  Place the tip of your tongue behind your teeth as you exhale.

• Use your whole body.  Connect with every part of you.

• Balance your fitness program.  Enough sleep, proper nutrition,

           internal and external exercise will lead to results far beyond changing the             shape of your body. 

           Nia believes in "Natural time!"  Movement is done "your way".  Relax and  

           enjoy!

           Bring water to drink.