1   Focus  &  Intent
The focus and intent define the goal that  you personally desire to achieve from the practice and where you will place your attention in order to achieve it.

2   Step  In
Prepare pshysically, mentally, emotionally, and spiritually, by centering and getting ready to work out. Leave behind distractions and activate your body's sensory awareness as a starting point for all action.

3   Warm  Up
Consciously activate the flow of energy in all thirteen joints, increase body heat and respiration, and become aware of how the body is feeling and what it demands in every moment.

4   Get  Moving
Move in space more physically, by conbining the five sensations of strength, flexibility, mobility, agility, and stability, to stimulate your heart and lungs and achieve whole-body conditioning.

5   Cool  Down
We center, balance, and harmonize the body, mind, emotions, and spirit. The rhythm slow down, the breath calms down and the movements get softer.

6   Floorplay
Use play, gravity, the floor, space, time, and sound to stimulate your body and improve your strength and flexibility.Take advantage of the heat and pliability generated form the previous movements, which now allows you to strecth and open up your joints more fully.

7    Step  Out
Consciously recognize through body sensation the self-healing and fitness benefits you have recieved. Step out of the Nia space and into your next life experience with renewed health.