The Nia Workout

Nia tones your mind and tunes your body. Each workout brings mindfulness to your dance movement experience leaving you energized, 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, is non-impact, and adaptable to individual needs and abilities.



Carol offers Nia classes around Melbourne. See below for details.

  • Mechanics Institute, Cnr Yarra Street and Mitchell Streets, Warrandyte
    Mondays 9:30am-10:30am (weekly)

  • Hawthorn Youth Citizens Club, 241 Auburn Road, Hawthorn
    Wednesdays 10am-11am (weekly)

  • Thornbury, 4 Gooch Street, Thornbury
    Fridays 12:30pm-1:30pm (weekly)

  • Liardet Community Hall, 154 Liardet St, Port Melbourne
    Saturdays 10:30am-11:30am (weekly)

  • Thornbury, 4 Gooch Street, Thornbury
    Fourth Sunday of the month 2pm-3pm (monthly)

Who is it for?

Any person who wishes to come home to their body and feel confident and joyful in mindfully moving

What will you gain/experience? 

A strong, fit body, a joyful heart and a connection to yourself and others through dancing together, new neural pathways, and healing of many physical issues.

NIA is pitched to all age groups and abilities. It is kind to older bodies with the onus being put back on the participants, as it should be, and the 3 levels of intensity clearly explained. Carol is mindful of our own individual physical quirks, however. I enjoy the mix of direction, discipline and free creative time. It is joyful and we have lots of laughs! I love the music too!
— Cara

More about NIA below…



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 and meaningful life by engaging their senses, listening to their bodies and being moved with the support of beautiful eclectic music.

Nia is a unique blending of the fluidity and focus of Tai Chi and Yoga, the grace and spontaneity of modern dance, and the energy and explosiveness of martial arts. NIA boosts both physical and emotional well-being.

At the time when Nia started, the widely accepted health mantra was, “no pain, no gain.” Together, Carlos and Debbie Rosas rejected that notion and defined a new approach to wellness – one that broke away from high-impact aerobics, repetitive movement and mind-body separation.

They spent the next 13 years creating Nia together. This catalyzed a tremendous shift towards fusion fitness. Rather than obsessing over physical results, Nia tuned into the needs of the body, mind, emotions and spirit. Athletes, dancers, casual exercisers and gym-haters alike began to embrace the movement lifestyle because it felt good. It was exhilarating, not guilt-driven; expressive instead of one-dimensional. Healing, not exhausting, Nia ultimately forged the category known as mind-body fitness today. Now Nia is international in over 45 countries with over 2,500 teachers.

“My first Nia experience 10 years ago, was like coming home – coming home to my body in celebration. The beautiful eclectic music, the invitation to dance in your own way at your own level and still have a wonderful framework of steps and movements to explore, gave me what I had been searching for over many years.

As I grow older, the experience of expanding my life and abilities, being more stable, fit and strong, is very empowering. I also love seeing how people walk out of my sessions feeling energized and joyful because of their Nia session.

As human beings we have incredible opportunities to grow, develop and transform ourselves. Our foundation is our bodies, created wisely and brilliantly to support our lives. We are responsible for its nourishment, care and capability to move in multiple ways. We experience the joy and pleasure of movement, when we can connect with our bodies like musical instruments, able to express, support, respond to and surrender to our lives. And what we can do physically, we can do with our souls and spirits. Nia is a phenomenal body of work that enables us to do just that.”

— Carol


I am a woman of 65 who was looking for a dance class but they were all for the very young. Many years ago I found NIA and it fulfilled all of my wants and needs. Not only can I be expressive and do my own thing in the “free” times giving me great joy, but I’m able to keep a degree of fitness and keep in touch with what my slightly arthritic body is telling me. What a great way to start the week! The most important and most positive thing I can say about NIA with Carol is that I look forward to coming! I cannot say that about other exercise regimes I have taken part in.
— Robin
I’ve been doing NIA for a number of years now and have really noticed the difference in my flexibility and I never suffer the aches and pains often associated with other types of exercise. Carol is a very sensitive and caring practitioner and she embodies all that NIA stands for. I highly recommend her classes.
— Annie