Class Information
We are granted but one body - respect it, nourish it and enjoy it.
Class Times
Please scroll down to view both my indoor and outdoor classes. THE NIA MELBOURNE CENTRE Mondays 7.30 - 8.30pm Fridays 11.00 - noon South Melbourne Commons (former Galilee School) Corner of Montague and Bank Streets, South Melbourne VIC 3205 (enter from Montague Street, walk around to rear of building to reach the hall) Melways: 2K A3 |
Costs
CLASS PASSES (valid for 1 term):
New to Nia pass $30 for 3 classes
Special Summer Pass $60/month Valid Feb
5 class pass $90
10 class pass $160
CASUAL RATES:
Adults $20
Concessions available
NIA IN THE PARK (Outdoor classes)
Roving Nia class around Melbourne's gorgeous parks. Tuesdays 11.00 - noon If interested, please request to be put on the 'outdoor class' emailing list, and then you will be notified of each week's location. Location for : Tuesday 28 February 2012 Ardrie Park Ardrie Road, Malvern East Melway Ref: 68 H2 Meet by the BBQ north of the tennis courts, just before 11.00am. Location for : Tuesday 6 March 2012 St Kilda Botanical Garden Blessington St, St Kilda Melway Ref: 58 B11 Meet by the Pagoda in the Rose Gardens 5 mins before 11.00am. Cost: $20 casual New to Nia pass $30 for 3 sessions (valid for 1 month) 5 class pass $90 |
Above map showing location of Ardrie Park.
Above map showing location of St Kilda Botanical Gardens.
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General Class Information
- Please bring a water bottle and a yoga mat if desired for floorwork.
- Please arrive few minutes early and sign in before each class.
Helpful Nia Tips for Beginners
1. Dress to move. When you dance, wear anything that makes you feel free, comfortable and excited to move. Yoga clothing, street or exercise wear or even a skirt changes the way you move, feel and work out.
2. Start easy. Let your body slowly acclimatise and adjust to Nia movement. Allow yourself freedom to enjoy being a beginner. Keep your interest and fascination up and your criticism and judgment 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.
3. Begin small. At first, don’t reach out, sink or rise too far. Build muscle strength and joint mobility slowly.
4. 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.
5. 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.
6. 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.
7. 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.
8. 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.
9. 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.
10. 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.
11. Use your whole body. Connect with every part of your body and move as if your body were your ballroom dance partner.
12. 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 are in no way intended as a substitute for medical counselling. Please consult your doctor before beginning any new exercise program.
