Showing posts with label Nia Moving to Heal. Show all posts
Showing posts with label Nia Moving to Heal. Show all posts

Thursday, February 23, 2023

Nia, Pilates, Movement with MaryLee

 Upcoming Movement Classes


Community Education Scheduled September through May

Pilates for Everyone

Section 2  Current session drop-in fee available $10 per class

Section 3 Begins April 4 

Section 4 Begins May 2

Tuesdays 6:15 pm - 7:00 pm

WK Gym, 365 Mankato Ave, Winona

Nia and the Joy of Movement

Section 2 March 30

Section 3 April 27

Thursdays 6:15 pm - 7:00 pm

WK Gym, 365 Mankato Ave, Winona


 Movement Class throughout the Year

Moving of all sorts whether it's dancing, walking, biking, strolling--I love it all.  And two of my favorite movement practices, Nia and Pilates, I teach throughout the Winona Community.  The photo above was taken at the Winona Friendship Center where I've been teaching Nia for over 10 years.

Classic Nia

Nia is a class, practice and lifestyle that bring awareness to the body, mindfulness to the spirit, and connection to joy in the whole being.  Classes are 40 – 60 minutes and often done bare foot.  (If a person has foot tenderness, wearing soft shoes works well.)  Nia is for everybody at any age, fitness level, size, shape and ability.   

In Nia class, we begin with warming up the body. All types of music are found in Nia from around the world.  There’s a get moving part of the class and a cooling down at the end where everyone goes down to the floor to move and stretch.  We move the whole body in Nia with 52 moves.  The three main parts of Nia are the dance arts, martial arts and healing arts.  The simple moves are repeated to engage the body and the mind in the movement.  One of the main principles in Nia is to feel good. Wear clothing that’s easy to move in with layers to add or subtract as you warm up and cool down.

Nia Moving to Heal

Moving to Heal Nia is a gentler version of classic Nia.  Similar principles of sensing the body and moving in each person’s individual way are taught with fun music from around the world.  We begin class with sensing how the body feels—checking in if there is sensation of pain in a part of the body and then giving it a number as we walk around the room in warming up.  We move either on our feet or sitting in a chair depending on each movers need. Nia is based on the design of the body and can be modified to accommodate physical disabilities and support self-healing for most injuries and illnesses. At the end of class, we assess again our sensation in the body and then stretch and move into the rest of the day.  The intention is that everyone feels better after doing Nia. 

Through movement we find health. Debbi Rosas Co founder of the Nia Technique

Nia classes in Winona with MaryLee

Classes are year round.

Winona Friendship Center, 251 Main St, Winona, Minnesota, 

507 454-5212

Mondays Moving to Heal 9:15 am – 9:55 am

                Classic Nia        10:15 am – 11:15 am

Tuesdays Classic Nia        11:00 am – 12:00 pm

Thursdays Classic Nia      4:00 pm – 5:00 pm

Iron Bluff Fitness, Winona Mall, 1213 Gilmore Ave, Winona, MN 55987, 

 (507) 454-7500

Mondays Classic Nia   8:00 am – 8: 45 am


Pilates classes are another form of somatic movement practice. Somatic movement begins with the thoughts of how one moves the body.  Sensing the body's needs, if there is pain for example, a person can choose to change the movement to create more ease.   

All abilities are welcome to join class.  



Come Join us!  Your body will say, "Yes!"


 MaryLeeEischen is a trained and licensed Brown-belt Nia and Nia Moving to Heal and Pilates instructor.


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