Joyful inspired movement for your body and soul. 

Hi I’m Sophie

I love inspiring people to feel vibrantly alive in their body mind and spirit. Maybe like many women, you struggle to find the time and motivation to stay physically active. For all kinds of reasons, you may have disconnected from your body and lost your sparkle.

Welcome to Nia… a gentler more joyous way to dance for health. Nia increases your energy, boosts your mood, and makes you feel good in your own skin. At every age and stage of life, Nia meets you where you’re at and helps you realise your fitness and wellness goals.

In my 20 years of sharing Nia, I’ve supported hundreds of women to awaken their senses and live every day with renewed pleasure, confidence, and joy.

“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


Incorporating elements of dance, martial arts, and mindfulness, Nia is a holistic practice that increases wellness. It gets every part of your body moving to all kinds of music – naturally, at your own pace and in your own way.

More than an exercise class, it’s a practice that grows with you, connecting mind, body and spirit and putting the spark into life. Nia is about learning to tune into your own body’s wisdom and bring your unique gifts to the world.

Nia is fun! It’s low impact and inclusive. It’s supportive, encouraging and healing. It’s about being unapologetically you, and being part of a diverse community of women who raise each other up.

Nia isn’t a rigid set of exercises. It’s not about remembering steps or ‘getting it right’ and it’s not for any one age group. It’s non-judgemental and it’s never boring or a chore. Nia doesn’t ask your body to do anything that doesn’t feel right.

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


Sophie makes moving to feel better both easy and enjoyable. She’ll guide you with clarity, compassion, and contagious enthusiasm, weaving holistic, evidence-based practices for grounding the body, uplifting the spirit, and coming home to yourself. An antidote to the demands of modern life, Nia frees you to experience everything around you in a deeper and more meaningful way.

In Brisbane? Come and dance with our friendly inclusive community in Paddington and West End. The venues are spacious and the environment is relaxed, playful, and welcoming.

Wherever you live, you can join Sophie’s online classes, fitting in with your own schedule. Dance like no one’s watching with your camera off or on, or catch the 24-hour replay.

CONTACT SOPHIE for mindfulness classes, individual coaching, professional development sessions, or specialised classes for vulnerable and community groups.

Sophie Marsh is Australia’s only Nia Faculty Trainer and most experienced Nia and 5Stages teacher. She is dedicated to helping women find the deeper confidence and joy that comes from loving, and nourishing their body mind and soul.

Nia Ist Degree Black Belt teacher + White Belt Trainer

Nia Australia community association co-founder

Mindfulness-Based Stress Reduction (MBSR) Mindful Leader

Trauma sensitive mindfulness and movement practitioner

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


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