The Nia Technique, Connecticut

  cardio dance fitness with a difference 


From the moment you enter our space you sense the difference. Stepping into the rich fullness of your own creativity and self-expression, you feel enveloped by an energetic elegance that feeds your spirit.  You feel supported on all levels of your being.  Free to explore the connections of Body, Mind, Emotions and Spirit.  You sense the possibility to self-heal and to reach your personal potential.

You might describe it as cardio dance fitness, but it's so much more!  Nia is a sensory-based movement practice that draws from martial arts, dance arts and healing arts.  It empowers people of all shapes and sizes.

Classes are taken barefoot to soul-stirring music, including pop, electronica, jazz, New Age, Indian and hip hop.   Class cycles include warm-up, sustained non-impact aerobic conditioning, strength training, cool down and stretching.  

Students are guided through 52 basic movements and techniques that draw on a combination of Jazz, Modern and Duncan dance styles, Tai Chi, Taekwondo and Aikido; and the bodymind healing arts of Feldenkrais Method, Alexander Technique and Yoga. 

Athletes, dancers, casual exercisers and gym-haters alike embrace the Nia movement lifestyle because it feels good.  It's exhilarating...not guilt-driven;   expressive...not one-dimensional; healing... not exhausting.  Nia fits you and your needs.  It's not a rigid's guided, but with room for you to play.

All aboard now!   Join us for Nia!


Students say:

"I'm in the best shape I've ever been in...Nia is an intense workout!  This has been one of the best life-changing things that I've ever done."

"Nancy Hammett's Nia classes are therapy for body and soul.  A phenomenal

cardio workout in addition to being the most liberating exercise experience

imaginable.  Choice of music, varied choreography, empowering tai chi moves,

and Nancy's sparkling energy lift me away from my problems and concerns and

get me in shape.  Absolutely magical and exhilarating."


"The first thing I noticed was that everyone in my classes learned everyone else's name.  It's amazing how you can go to conventional fitness classes for years with the same people and never speak to anyone...Nia is like a night out with the girls...with benefits!"


 "From my very first Nia class...I felt myself moving with grace and creativity - things I'd never felt before in aerobics classes..."

 Professionals say:

"I love Nia.  It's a total mind, body, spirit celebration."Christiane Northrop, M.D., Author of "Women's Bodies, Women's Wisdom"


"Nia is both therapeutic and enjoyable.  The movements feel natural and open up insights and feelings that will make you feel like you are discovering yourself in a new way." – Bernie Siegel, M.D., Author of "Love, Medicine and Miracles"

See you soon at Milford Arts Center!

Nancy Hammett, Nia Brown Belt Teacher
Director, The Nia Technique, Connecticut

         (Former Owner, Sound Mind & Body, Milford)  

Following State and City guidelines with regard to the global Covid19 pandemic, we regret that all classes at MAC 

are currently suspended 

***On a positive note***

Nia HQ is very graciously offering a 30-day free trial, followed by 50% off the regular price for six months to Nia TV.

If you have not checked it out, please do!  I think you will be pleasantly surprised.  

This is a wonderful opportunity to continue your Nia practice, 

or explore it for the first time, in the comfort of your home.


Please note that my Tuesday class at 10:30 am at the 

JCC in Woodbridge is also suspended until further notice, but is available via zoom, at the regular time at  

Pre-registration required,

Stay healthy all!  Keep moving!


Our regular schedule of classes:

 Monday, Wednesday and Friday

9:45 - 11:00 am

Milford Arts Center

40 Railroad Avenue

Milford, CT 

(in the old train station)  

There is parking as you approach the building from 

Railroad Avenue, and on-street parking nearby



Nia is also offered

at  the Jewish Community Center

360 Amity Rd, Woodbridge

Tuesdays, 10:30 am - 11:30 AM

           To see Nia in action, click play!



Nia classes are available in over 48 countries. For more information about Nia, 


Press:  The New York Times, Sunday Review, June 6, 2015

In an article entitled "Finding the Right Balance", the latest fitness research shows that a combination of cardiovascular exercise, strength and flexibility, agility and balance are crucial to a well-rounded exercise class.  In Nia, we use the acronym:  FAMSS:  Flexibility, Agility, Mobility, Strength and Stability to describe how we deliver this balance in each and every class.  

The full article can be found at the link below...

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