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nia with sara Classes

Tuesdays 7-8 pm at Studio 116 in Amherst

Studio 116- 460 West St. Amherst, MA 01020  

Thursdays 9:15-10:15 am at Simply Fit in Belchertown

Simply Fit-442 State St. Belchertown, MA 01007

Drop ins are welcome. No experience required. Beginners welcome and encouraged to start at any time!


Click below for more information about the locations, to ask questions or say hello. <3

what is nia?

Nia is a barefoot, sensory-based, holistic fitness class, combining dance arts, martial arts and healing arts to create a synergistic workout and creative movement experience for everyBODY at every fitness level. Nia empowers people of all shapes and sizes to step into a joyful relationship with their body, mind and spirit.  

How does it work?

Participants move within the joy of their own body's way, so the class can be tweaked to a high intensity workout for those who are in shape, or a gentler healing practice for those in need of lower impact or for those who are recovering from an injury.

Every class incorporates a unique combination of Nia's 52 moves that correspond to the 3 main areas of the body: the base, the core and the upper extremities. Choose from three intensity levels to craft your experience and honor YOUR BODY'S WAY. Classes are done barefoot to soul stirring music that motivates every part of you to move! Try your first class today!


What are the BENEFITS of Nia?

  • Reduces Stress

  • Helps develop strength and flexibility

  • Increases energy and vitality

  • Improves posture and balance

  • Increases body awareness

  • Invites personal growth

  • Cultivates JOY and CURIOSITY

  • Teaches how to listen to YOUR BODY's WAY

  • Increases the pleasure of living in your body

  • Enhances sensory awareness

  • Regulates the autonomic nervous system

  • Strengthens IMMUNITY

  • Improves concentration and cognitive function


Note From Sara:

I see my Nia practice as a way to connect with my body, nourish it with awareness and movement, cultivate self-care and love and tap into my most authentic space. My intention for my classes is to hold the space for you to connect to your inner wisdom through sensation and movement, so that when you step out into the rest of your week, you feel more grounded, present, and nourished in body, mind, and spirit! 

private movement sessions

Are you curious about Nia? Prefer a one-on-one setting? Recovering from an illness or injury? Living with chronic pain or illness? Do you struggle with balance? Want to cultivate more joy in your life?

If any of the above questions resonate, these personalized sessions are for you!

Step into a deeper relationship with your BODY and your SELF by tuning into your unique system and recognizing flow. When we work together we will customize the sessions, honoring the wisdom of your body, tuning in to your personal needs and desires, and explore what naturally unfolds.

Examples of how to use the session time:

Private Nia Session-

Develop your own healing Nia practice in a one-on-one setting. This is an opportunity for you to learn and experience Nia's 52 moves at a pace that is designed specifically for Your Body's Way. 

Healing Session-

By blending  my somatic education of Somatic Experiencing ® (SE) and the practice of Nia, we will look at your nervous system together to build more capacity and coherence in your system, so you are able to navigate the ebb and flow of life with more EASE. Learn how to naturally regulate your nervous system as a healing modality. Expand your resiliency to smoothly handle life's challenges. I will help you discover how to find health in listening to Your Body's Way through gentle movement and tools.

Stress Reduction Session-

Learn about how to naturally regulate your body and nervous system so you can live with more EASE and handle the busy demands of your life. Through movement as meditation you will gain tools and skills to bring in more peace and love in your life and live with more EASE.

Living with Chronic Illness/Pain Session-

Find pain relief and relaxation in working with gentle movement and Nia's 52 moves in order to build more mobility, stability, flexibility and flow in your system. Learn to listen to your body's cues and understand your nervous system to navigate sensation, emotion, thoughts, feelings, instead of fighting/pushing against what is present. You will cultivate more health in your system through movement and gentle exercise. 

Are you feeling called to ask me more? I want to hear from you. Connect with me below or call 413-627-1891 to explore how we can work together.

Name *

my nia story


When I found Nia, I completely woke up to my life. Nia SHIFTED my way of being in the world. I hadn't truly realized how shut down I had been until I stepped into my first Nia experience.

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Dancing was my "thing" as a kid; I was in the studio all the time taking classes or help out with the younger kids' classes. When I was in 11th grade, I had to have ankle ligament surgery. I had trouble with the healing process and my ankle never quite returned to normal. 


I didn't dance again after that point and didn't think twice about it...

My friend Amy, who is a Green Belt Instructor in Baltimore, had been telling me how much she thought Nia would click for me. It took me over TWO years after her mentioning the practice to look it up and find a class in my area.

That first Nia class in July of 2015 was the take off of my awakening. As soon as the music started and I began walking around the space with the other women I felt an overwhelming opening in my chest, a lifting. As we stepped into A stance and reached our arms up and out to the sky, my heart and eyes welled.

This is me. This is real. This is everything I know to be true. I am movement. I am dance. This is where I belong. 


The closest class was 45 minutes away and with a house, husband and 2 kids (ages 2 and 10 at the time), I was making it to class about twice a month. I had been living with a lot of chronic pain and was surprised to find that my back felt better after I took a class!

As I was wrapping up my final year of a 3 year training in Somatic Experiencing and the nervous system, I was curious and very excited to begin to notice how the design of a Nia class helped to naturally regulate my system and bring me deep sensations of calmness in my body throughout the day. 

In between classes, in search of more pain (and stress!) relief and newfound JOY, I found an amazing Nia Black Belt instructor, Dana, out in Colorado, who recorded some of her full classes and put them on YouTube. I would JAM out to them in my basement.

I started dancing every morning before I would go into work. I would get up at 4:45 am and just take 15 minutes to move and roll around to some music. In doing this, I discovered something MAGICAL:

I could access my INNER WISDOM through listening to the language of my body and being present with SENSATION.

I gained awareness of what it was like to actually BE in my body. To live embodied. The dancing gave me PEACE. I found that I was able to regulate my anxiety. What?! It was a beautiful, fluid way to negotiate through uncomfortable: uncomfortable thoughts, feelings, body pains, and life stresses. I learned how to bring in additional elements and hold it all. LOVE. PEACE. JOY. EASE. SERENITY.


In Nia we talk about "Living Nia." Nia as a life practice. It is about bringing joy into everything that you do. Dancing through life. I started to put music on at home with my 2 boys all of the time. We dance when we do dishes. We dance when we're grumpy. We dance when we clean. We torso dance in the car. We dance before bed. <3

Creatively being in the world, connected to movement and sensation- conscious, aware, present, has brought me and my family so much JOY and HEALING.


By starting to take care of myself, by attending Nia classes and moving at home, I was able to strengthen and pay attention to a growing desire from within for more self care. I was dancing. I had slowed down a bit. I was doing some art. This was a DRAMATICALLY different way for me to be in the world. I began to listen to the wisdom within and slowed down even more. I signed up to take the Nia White Belt Training and completed it in May of 2016.

Tuning into my body and paying attention to sensation through practicing Nia helped me awaken to my own body and system. My body was giving me CRITICAL information about what it needed. In fact, it was SCREAMING at me to slow down and pay attention.

I started going to see different medical specialists and began to care for some chronic issues that I had been ignoring for years. 


All through the ups and downs of diagnoses and navigating the confusing and FRUSTRATING medical system, I was (and am) able to use Nia, movement and my presence to ground myself in my truth and live embodied every day. To know intrinsically what I need, in order to heal, is a gift. I just need to give myself the opportunity to slow down to listen. Nia has connected me with my intuition and has strengthened my inner knowing.

I stepped into teaching Nia the summer of 2016 as a way to bring more JOY and HEALING into my life. I resigned from a stressful job in counseling education after a medical leave this past fall to listen to and follow my call of self. 

My call to heal my body and mind and live embodied and present in life.

My call to connect with my spirit and to authentically connect with others.

My call to work with women to help them tune into and embody the wisdom within, so they can connect to their deepest truth and live from that juicy space. 

My call to educate other healing professionals and coaches about the wisdom of the nervous system and its role in our work with clients/students.

I feel energetically pulled to share my story and the Nia experience with as many people as possible! As a teacher and healer, I am honored to hold the space for women to come together in community and connect to their bodies, sensation, experience, emotions, and spirit, discover and cultivate inner joy, and learn the magic of self healing through movement.

Find out how the magic of Nia can change your life. Contact me today by filling out the form below, or call 413-627-1891.

Name *

Do you want more information about Nia? Click to go to the official Nia website. ---->