About Nia and how it aligns with Integral Coaching

Nia is a fun-filled dance for fitness and energy of body, mind and spirit.
Nia is the art of movement the body’s way. Nia is a cardio-dance workout, a movement practice, and lifestyle based on the intelligent design of the body.
We believe every person can discover, explore, unleash, and enhance their individual potential to live a healthy, happy and meaningful life by engaging their senses and listening to their bodies.

Nia Workout
Nia tones your mind and tunes your body. Each workout brings mindfulness to your dance movement experience leaving you energised, mentally clear, and emotionally balanced.

  • Nia cardio-dance workouts combine 52 simple moves with dance arts, martial arts, and healing arts to get you fit in 60 minutes – body, mind, emotion, and spirit.
  • Nia is practiced barefoot, non-impact, and adaptable to individual needs and abilities.
  • Nia classes are taught by licensed Nia teachers.

What is Nia?

Nia is a sensory-based movement lifestyle that leads to health, wellness and fitness. It empowers people of all shapes and sizes by connecting the body, mind, emotions and spirit. Classes are taken barefoot to soul-stirring music in more than 45 countries worldwide. Trainings are designed for those seeking personal enrichment and professional development. Every experience can be adapted to individual needs and abilities.

How does Nia work?

Nia draws from disciplines of the martial arts, dance arts and healing arts. Every class offers a unique combination of 52 moves that correspond with the main areas of the body: the base, the core and the upper extremities. Stiff beginners and highly fit athletes alike can adapt Nia to meet their needs by choosing from three intensity levels. Consecutive trainings collectively explore 52 principles for personal enrichment and professional development. Read testimonials from people of all ages, backgrounds and locations.

What's the science behind Nia?

Nia is based on The Body’s Way, which means using the body’s natural design to improve function. The biochemistry, joint and muscle action are triggered using imagination, music, emotion and vocal sound. Nia addresses the body’s five main sensations: flexibility, strength, mobility, agility and stability, and focuses on conditioning the body and the nervous system.

How does Nia differ from other mind-body programmes?

Everything in Nia is perceived, experienced and processed through the body. Nia uses the body to develop Sensory IQ wisdom. The mind is used to imagine, witness, focus and direct attention. The emotions are used to personally engage the individual with activity, thereby creating the coupling effect needed to trigger the mind-body connection. Spirit is used to honour the uniqueness of each individual. Nia uses emotion and sound to condition the body and nervous system. Nia’s teaching style emphasizes internally directed guidance, uses visual and sensory language, user-friendly choreography, that can be adapted to fit personal needs, and includes three stages of learning for all levels of ability.


The Nia Whitebelt Intensive was a life altering experience. I had no idea what to expect and the daily revelations were a glory for my mind and body. I feel exhilarated and inspired and I have a new found respect for every cell in my body. Susan Sloan is incredible, she injected every minute with her infectious energy and supreme love for the Nia Technique. The nurturing atmosphere was like a cocoon spun with chords of fascinating information and a gentle invitation to experience movement, physical awareness and sensation in a way that few people ever have. It was a privilege and an honour and I can never go back to living the way I did before I learned to truly be in my body.
Cat LindsayProducer - Velocity
Thank you, Sue, for the most amazing training experience. You embody and exemplify the Nia principles and teach them in a way that is easy to adopt, emulate and apply. I appreciate the way you connected to me, meeting me where I was at, and gently encouraged me to develop into my potential and greatness. With the tools from the training I am easily able to shift perspectives, change patterns, and access the wisdom of my body. Witnessing my own growth and development (as well as that of others around me) has been an incredibly powerful process and a great gift. I would encourage everyone interested in self growth to embark on this valuable Nia White Belt journey.
Janet Openshaw
My NIA white belt experience feels like a precious gift which I have given to myself and to my body. Increasing my experience of JOY OF MOVEMENT and increasing body awareness and vitality (just two of the many benefits which I experienced) went way beyond my personal expectations for my white belt process. The white belt week was physically rigorous but felt manageable through the incredible presentation and support of our trainer, Susan Sloan. Susan is a masterful NIA professional who generously shares her rich experience of NIA, her understanding of movement and the human body, and her own body awareness. Besides being an invaluable tool for self discovery on a physical and emotional level, the white belt training is a solid foundation for those who wish to teach NIA. The framework provided for teacher training is accessible and inspirational. I am so grateful to Susan, Kim and the teachers at Studio Kairos for providing such a joyful and vital space in which we can move to our own personal rhythms within such a supportive and creative community.
Rose Lazarus

Nia Classes

Nia classes with Susan are held at Studio Kairos
Nia movement classes combine dance choreography, martial arts movements, and mindfulness techniques, resulting in a revolutionary approach to fitness.  Nia’s powerful synergy between music, movement, and philosophy makes people feel good and look good.  Nia puts joy back into fitness!  Nia classes are 60 minutes, practiced barefoot, and suitable for people of all ages, levels of fitness and skill levels.

Studio Kairos  in Dunkeld West Johannesburg offers 14 classes a week. Visit www.niagp.co.za for the class schedule or to find other classes in Gauteng.
View www.niasouthafrica.co.za for classes in the Cape Town area.
View www.niakzn.co.za for classes in Kwa-Zulu Natal.

White Belt Training With Susan

Nia White Belt Training Coming Up

The Nia White Belt Training is the first level of a four-belt training series that presents a body-centered approach to health, wellness and fitness. If you have a desire to share Nia in a professional capacity, the White Belt Training is your entryway into teaching. Those who choose to pursue the path of personal enrichment use this training as a starting point for becoming a master student.

Nia Belt Intensive System

Go deeper into the science and mystery of your body with the Nia Belt Intensive system. In the course of four levels of training, you study 52 principles that develop comprehensive body literacy, sensory intelligence and holistic movement skill. Each training builds somatic skill and knowledge in five areas: philosophy, science, movement, anatomy and music.
Completing the White Belt is the first step to becoming a Nia Teacher. Thereafter, there is the Blue, Brown, and Black Belt.

Upcoming intensives


Contact me

Susan Sloan
Studio Kairos
Rosebank Bowling Club at 15 Hume Road, Dunkeld West
011 880 5223 / 083 306 3852

Interview on what Nia is with Susan Sloan with Mind Body Extraordinaire, Angela Hardy of Cloud 9

Studio Kairos and Nia featured on Real Health on DSTV!

An interview with Susan Sloan

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