Come home to your body.
Movement that feels good.

A somatic practice for vitality, joy and healthy ageing.

Hi, I’m Sophie.

I support women – especially those in their second half of life – who are seeking a more connected, compassionate relationship with movement and their bodies.

If movement has slipped down your list – because of stress, fatigue, changing bodies, or feeling disconnected from yourself – you’re not alone. Many women come to Nia hoping to move again, in ways that feel kind, pleasurable and sustainable.

Nia is a barefoot, whole-body movement practice that blends dance, martial arts and mindfulness. It’s adaptable to all bodies and supports strength, mobility, balance and cardiovascular health.

More than a workout, Nia is soulful, sensory movement that creates space for emotional release, mindful presence and a deeper relationship with your body.

Whether you’re dancing with me in West End or Paddington, joining the 6-day Nia Art of Sensation, or moving online, the practice meets you as you are – no fitness level or experience required.

For over 25 years, I’ve supported hundreds of women to reconnect with their bodies and rediscover vitality, confidence and pleasure in movement.

If you’re seeking embodied movement that supports vibrant health and conscious change, you’re warmly welcome here.

“This exercise style delivers real body benefits – cardiovascular fitness, balance, strength, and agility – but you could practise Nia just for the sheer joy of it.” Liz Cantor, TV Presenter

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Nia Class Calendar

Nia Somatic Education

WHAT IS NIA?

Somatic movement for vitality, joy and healthy ageing

Nia blends dance, martial arts and mindfulness into a whole-body movement experience, guided by music and personal choice.

Movement is guided by simple choreography and shaped by sensation, with an emphasis on listening, sensing and self-connection. Over time, the practice evolves – meeting changing bodies, energy levels and life stages.

Movement as medicine

Through Nia, you’re invited to:
Rediscover pleasure and joy in movement.
Support body-brain health, balance and coordination.
Release stress and support nervous system regulation.
Awaken creativity, curiosity and self-trust.

Inclusive and adaptable

Nia is low-impact and joint-friendly, suitable for all ages, bodies and fitness levels. Every movement can be adapted – seated or standing, subtle or expansive – so you can move in ways that honour your body’s wisdom.

Not about getting it right

Nia isn’t about memorising steps, keeping up, or pushing through discomfort. There’s no competition, no judgement, and no expectation to look a certain way.

Instead, the focus is on creating a welcoming, supportive environment where you can move, feel and be exactly as you are.

“With joy and self-expression at its heart, the dance practice of Nia will revitalise your outlook on life.” ~ Australian Yoga Journal

Nia For Beginners

Nia Class Descriptions

WAYS TO MOVE WITH ME

You can experience Nia in a way that suits your life and rhythm:

Weekly classes in Thomas Dixon Centre, West End and BrisWest Paddington

Online classes you can enjoy from home, with replays available

Nia Art of Sensation — Nia’s 6-day introductory training and somatic certification, open to anyone curious about embodied movement, wellbeing or personal growth

Whether you come for a single class, a regular practice, or a deeper immersion, Nia offers a supportive pathway into movement that nourishes your whole self—body, mind and spirit.

Somatic education and specialised programs

Learn, move and connect through trauma-sensitive, embodied experiences:

Nia Training Retreats
Nia Art of Sensation (White Belt)
Nia Art of Communication (Blue Belt)

Mindfulness and Movement Coaching
Personalised one-on-one support

Professional Development Workshops
Custom programs for individuals and teams

Community and specialised classes
Tailored sessions for diverse and vulnerable groups

About Sophie Marsh

Sophie Marsh is Australia’s only Nia Trainer on the International Nia Faculty and the most experienced Nia and Nia 5 Stages teacher in the country.

She is dedicated to helping women cultivate an intuitive, responsive relationship with their bodies – supporting greater self-awareness, embodied joy and wholehearted presence.

Ready to explore?

Explore moving with Nia

√	Nia 1st Degree Black Belt teacher + International Nia Faculty Trainer
√	Nia Australia community association co-founder
√	Mindfulness-Based Stress Reduction (MBSR) Mindful Leader
√	Trauma sensitive mindfulness and movement practitioner

NIA FOR BEGINNERS

New to Nia and not sure where to start? The good news is that every Nia class is perfect for newcomers, whether you haven’t moved in a while or feel like you have two left feet! Come as you are—Nia meets you where you’re at!

There’s no single way to do Nia. It’s all about reconnecting with your body and listening to that inner voice that remembers how good it feels to move and celebrate life. No matter your age, body shape, fitness level, or ability, Nia is designed to embrace the Joy of Movement. This is the key to reclaiming your vitality, health, and power, wherever you are in your body and life journey.

Our Nia community thrives on kindness—there’s no judgment and no pressure to “get it right” or keep up. In every class, you’ll be offered choices to personalize your movement, tuning into your body to find pleasure and ease.

Feeling a bit awkward when starting something new is natural, but most students find they become more confident and comfortable after just a few classes. That’s why I offer 7 DAYS FOR $17 to help you get started.

If you’re healing from illness, injury, or trauma, you might prefer to try a Gentle Nia class. If you have any concerns, feel free to call me at +61 431 484 054. Want to know more? Check out 7 TIPS FOR BEGINN ING NIA

Class Descriptions

Nia is a gentle, joyful dance-fitness class inspired by martial arts, dance, and mindfulness. Set to uplifting music, it uses simple, guided patterns to energise your body, engage your mind, and calm your nervous system. Suitable for all ages and fitness levels, Nia encourages you to listen to your body and move in ways that feel good.

Nia 5 Stages blends gentle floor-based movement with somatic (body-centred) education with the intention to feel better. You'll be guided to tune into your body and move at your own pace through the 5 stages of human development - embryonic, creeping, crawling, standing and walking.

This mindful practice has the power to re-pattern, realign, strengthen, and increase energy flow throughout the body, while restoring and calming the nervous system.

Gentle Nia offers a nourishing whole body experience of simple movement sequences with uplifting music. Ideal for beginners, for people healing therapeutic issues (such as injury, illness, trauma), or for anybody who wants to move at a restorative pace.

Learn to slow down and personalise movement to fit your needs by focussing on ease and "feel good" sensations. Benefits include feeling more centred, improved balance and flexibility, intrinsic conditioning, and a felt sense of joy.

Nia 52 Moves classes combine one-minute intervals of Nia’s 52 moves with an energising, diverse playlist. This fun workout blends mindful awareness, cardio conditioning, and whole-body connection.

Beginners: Learn the moves and Nia’s “language.”
Experienced Students: Refine your technique and expand your potential.
For Every Body: Move at your own pace.

A playful way to boost body and brain fitness!

A Nia Moving to Heal class supports people dealing with a range of issues, such as illness, injury, trauma, addiction, and depression to experience mindfulness and movement as medicine. With inspiring music, you will be guided to slow down and personalise movement for your body’s way. It is a positive and conscious path to feeling better. Students who wish to participate while seated in a chair are fully supported.

Contact Sophie directly to organise an individual or special group session.

I have danced with Sophie each week for the past 12 years. As a GP, I know just how hard it can be to keep active when our workdays are sedentary or dominated by computer use. Nia with Sophie brings me soulful movement. We dance together just for the joy of it. Nia brings me mind-body-spirit connection and self-expression. Nia brings me friendship and community. I am so grateful to have Nia in my life!

Pam Douglas

GP, Researcher, Author

From the moment I entered the sacred space of Nia over 10 years ago led by Sophie, I knew I had found a special place where movement, music and the spaces in between aligned. Grateful to Sophie for the creative, joyful and passionate energies she brings to the practice of Nia which she exudes each time I enter this space.

Jeanette Kennelly

Music Therapist at Inspiravision

Sophie holds a sacred space where I come alive and truly be myself, fully expressed!

Even though my body gets a fitness workout her classes feel more like energy medicine meets dance party. I’m addicted for life.

Maria Golding

Intuitive Motherhood + Mental Health professional

At my first Nia class I was in awe of Sophie’s expertise in crafting a wide range of safe and personal (your body’s way) patterns of movement to create a fun and full body class. Sophie’s experience and skill as a teacher of Nia, her professionalism, and her dedication to her Nia community is outstanding. That’s why 7 years on, I’m still attending her online and in person classes, and loving it!

Kirsti Doessel

Physiotherapist

Find A Nia Class

Come home to your body.Movement that feels good.