NIA: fitness meets improv.

DENNIS DANIELS is one of the fortunate few who have always earned a living as a dancer. By 20, he was dancing on Broadway in Richard Rodger's musical Rex. He went on to become a principal soloist at Radio City Music Hall, act and sing in the movies Grease and Grease 2, and play 11 different roles in the Broadway revival of Showboat in 1994. It was this last gig, at age 40, when his body began to give. Even warming up was painful. He stopped dancing, gained weight, and tried to let his body heal. Then, he found Nia.

Nia, which stands for Neuromuscular Integrative Action (and also means "with purpose" in Swahili), was established in 1983 when the fitness industry was bursting with high-impact aerobics classes and strenuous muscle-building workouts. Emphasizing creativity, self-expression, and enjoying movement for its own sake, Nia nevertheless falls more into the fitness program category than mind-body movement technique. Nia has only recently become popular as mind-body awareness programs have infiltrated health clubs (a la yoga and Pilates). There are now over 1,000 certified teachers and 22 certified teacher trainers around the country.

Some, including Daniels, say it can change your life. After one class, Daniels says, "My spirit took off. I had the best time of my life and remembered why I fell in love with dance." He was surprised that although he was out of shape, he wasn't sore after class. Inspired and revived, he sought out Debbie and Carlos Rosas, Nia's co-founders, and became a certified instructor.

DEBBIE AND Carlos had studied martial arts, but not dance, when they started Nia. They wanted to create a fitness system for a lifetime of movement. Nia draws from a variety of disciplines, including martial arts, dance, aerobics, improvisation, and self-defense. A typical class might include a few chaine turns followed by a series of karate chops and then instructions to walk around the room like a penguin. Students are encouraged to relieve stress by shouting "Woo hoo!" or "Yes!" at various times in class. Instructors use imagery to help students begin moving. "Imagine you're playing with the clouds," write the Rosas in their new book: The Nia Technique: The High-Powered Energizing Workout That Gives You a New Body and a New Life (Broadway Books; $17.95).

Nia encourages the body to follow the path of least resistance, rather than forcing positions. That is why Daniels wasn't sore after his first class. "Nia isn't about doing it right," he says. "It's about doing it right for you." For dancers, Nia can help undo the torquing and clenching used in some technique classes. "It can bring your body back to center," says Daniels.

Each Nia step is taught at three different levels. Those who are injured or interested in a low-impact workout will gravitate toward Level One, while Level Three offers a high-energy, aerobic workout. Nia can also help dancers build confidence and capacity for self-expression. Caroline Kohles, a Nia trainer and former professional dancer who is a wellness consultant in New York City, says Nia is great training for auditions. "It helps people feel comfortable in their bodies and take risks," she says.

Carrie Peters, a Nia teacher who lives in Berkeley, CA, agrees. "We are often taught as dancers to mimic," she says. "Nia is about embodying movement so that whatever you're doing, you're present."

Teaching Nia can also be a great way for dancers to make a living, although training is costly. Earning a white belt--the minimum required to be a certified teacher--costs about $1,499, depending on the location and trainer. It takes more money and up to four years to earn all four belts, which include blue, brown, and black.

Nia urges people to adhere to "the pleasure principle"--in other words, have a blast. "If you're a dancer, no matter what age you are, you have to try it," says Daniels.

Shayna Samuels is a New York writer who frequently covers mind-body techniques.

FOR MORE INFORMATION: www.nia-nia.com or 800.762.5762